The celery-peanut-raisin snack with 1 tbsp peanut butter and 1 tbsp raisins on one stalk delivers ~130–135 calories, ~4 g protein, and ~2 g fiber.
Calories
Protein
Sugar
Kids’ Stick
- 1 small celery piece
- 2 tsp peanut butter
- 1 tsp raisins
~95 kcal
Standard Stick
- 1 large celery piece
- 1 tbsp peanut butter
- 1 tbsp raisins
~130–135 kcal
Hearty Stick
- 1 large celery piece
- 2 tbsp peanut butter
- 1 tbsp raisins
~220–225 kcal
What You Get Per Stick
This crunchy classic pairs a crisp celery stalk, creamy peanut butter, and sweet raisins. The combo mixes water and fiber from the vegetable, mostly unsaturated fat and a little protein from the spread, and quick carbs from the dried fruit. Here’s a practical snapshot for three builds so you can match portions to appetite and goals.
| Build | Approx. Calories | Macros Snapshot |
|---|---|---|
| Kids’ Stick (1 small stalk, 2 tsp PB, 1 tsp raisins) | ~95 | ~3 g protein • ~6 g fat • ~9 g carbs • ~1.5 g fiber |
| Standard Stick (1 large stalk, 1 tbsp PB, 1 tbsp raisins) | ~130–135 | ~4 g protein • ~8 g fat • ~13 g carbs • ~2 g fiber |
| Hearty Stick (1 large stalk, 2 tbsp PB, 1 tbsp raisins) | ~220–225 | ~7 g protein • ~16 g fat • ~15 g carbs • ~3 g fiber |
How The Numbers Were Built
Totals come from standard ingredient references: one large celery stalk is about 9 calories with roughly 1 g fiber (celery stalk data); smooth peanut butter runs ~188 calories per 2 tablespoons, so ~94 per tablespoon (peanut butter nutrition); a tablespoon of raisins sits near 27–30 calories based on common tablespoon weights mapped to MyFoodData values for raisins. Different brands vary a bit, so treat these as rounded planning numbers.
Salted peanut butter can push sodium upward; sweetened styles can bump sugar. For medical tracking or strict macros, use the jar label and weigh portions. For everyday snack planning, level spoons keep things consistent and easy to repeat.
Nutrition For The Celery–Peanut–Raisin Snack By Size
For the standard build (one large celery piece + one tablespoon peanut butter + one tablespoon raisins), calories land near 130–135. Protein hovers around 4 g. Carbs fall near 13 g with ~8 g of total sugars. Fat sits around 8 g with ~1.5 g saturated. Fiber totals about 2 g. The celery adds minimal calories and about 1 g fiber; peanut butter contributes most of the calories, fat, and roughly 3.5 g protein per tablespoon; raisins mostly add carbohydrate with a small potassium boost.
Portion Ideas That Work
Small Appetites
Use a shorter celery piece with two teaspoons of peanut butter and a teaspoon of raisins. The bite stays balanced and lands under 100 calories.
Post-Workout Bite
Go with the standard stick and pair it with milk or a yogurt cup. You’ll raise protein to 15–25 g while keeping the snack tidy.
Long Afternoon Stretch
Double the peanut butter while keeping raisins at one tablespoon. That boosts fat and protein so you feel fuller longer.
Smart Ingredient Swaps
Different Spreads
Almond butter brings a touch more vitamin E. Sunflower seed butter suits peanut-free homes. Choose unsweetened jars to avoid hidden sugars.
Fruit Options
Out of raisins? Dried cranberries add tartness, though many brands are sweetened. Sliced grapes or apple matchsticks keep the idea but trim added sugar.
Texture Tweaks
Sprinkle chopped nuts or seeds over the peanut layer for a little crunch. A dusting of cinnamon brings warm aroma with negligible calories.
Label-Wise Tips
On peanut butter, scan the ingredient list. Peanuts and salt is the simple pick. If a jar lists sugar or palm oil, expect a nudge in calories and saturated fat. For raisins, a level tablespoon goes a long way; heaping spoons raise sugar fast.
Two Helpful References
For raw numbers you can plug into meal plans, the peanut butter nutrition tables show calories, fat, protein, and sodium per spoonful, while the USDA’s SNAP-Ed page lists celery stalk calories with quick produce facts. Use both to tailor portions to your day.
Per Stick With Different Spreads
Same celery and raisins; only the spread changes. Numbers reflect one large celery piece with one tablespoon spread plus one tablespoon raisins.
| Spread | Approx. Calories | Notes |
|---|---|---|
| Peanut Butter | ~130–135 | ~4 g protein; ~8 g fat; familiar taste |
| Almond Butter | ~135–140 | similar protein; often lower sodium; more vitamin E |
| Sunflower Butter | ~140–145 | peanut-free; check labels for added sugar |
Make-Ahead, Storage, And Food Safety
Prep Ahead
Cut celery and store in water in the fridge for up to three days. Pat dry before adding peanut butter so the spread grips the groove.
Pack For School Or Work
Fill just before leaving to keep the celery snappy. If packing early, keep raisins in a small container and add right before eating to preserve crunch.
Allergy And Cross-Contact
In peanut-free settings, switch to seed butter and check dried fruit labels for shared lines. Keep utensils dedicated if allergies are present at home.
Portion Math At A Glance
Start with the large celery piece at ~9 calories and ~1 g fiber. Add peanut butter at ~94 calories per tablespoon with ~3.5 g protein and ~8 g fat. Add raisins at ~27–30 calories per tablespoon with ~7–8 g carbs and ~6 g sugar. Multiply or divide by spoon size as needed. Two sticks? Double everything. Hosting? Pre-cut celery, use a measuring spoon, and set raisins in a small bowl so guests top their own.
Why This Snack Works
You get a mix of macronutrients: carbs from fruit, fat from the spread, a few grams of protein, plus water and fiber from celery. That combo helps hold you between meals and cuts random grazing later. It travels well and needs no reheating, which keeps it in the regular rotation.
Quick Prep Workflow
- Wash and dry celery; trim ends and peel any tough outer strings.
- Spread a level tablespoon of peanut butter down the groove.
- Dot a level tablespoon of raisins across the surface.
That’s it. You get a snack that hits taste, texture, and staying power without a sink full of dishes.