Regardless whether you decorate your celery and peanut butter with raisins and call it bugs-on-a-log or merely use the celery as an implement to get the peanut butter out of the jar, this food combination is a quick way to get good nutrition into yourself and your child. The contrast between crunchy celery and gooey peanut butter provides an appealing, healthy snack for children and adults.
Calories and Fat
Looking to the U.S Department of Agriculture database and adding up the calories and fat for three tablespoons of unsalted chunky peanut butter and one large stick of celery, this snack comes in at 293 calories and 23.97 g of fat. While this is not a low-calorie snack by any stretch of the imagination, it is worth splurging on every now and then because it supplies so many nutrients.
Protein
Relying on the figures from the U. S. Department of Agriculture, one large stalk of celery and three tablespoons of peanut butter provide 11.55 g protein. Based upon the U.S. Department of Agriculture's assessment that adults need 0.8 gram of protein per kg of body weight, a 130 pound woman needs 47.27 g of protein per day. The celery-and-peanut-butter snack satisfies approximately 25 percent of the daily protein requirement for adults.
Minerals
In addition to packing in the protein, one large stalk of celery and three tablespoons of crunchy, unsalted peanut butter provide 48 mg of calcium, 1.2 mg of iron and 84 mg of magnesium. Those are pretty hefty numbers by anyone's estimation. Folks who are not obese to begin with can handle the extra calories to get the extra food value provided by this snack.
Vitamins
The aforementioned celery-and-peanut-butter combo is also a rich source of vitamins. According to the U.S. Department of Agriculture, there are 287 IU of vitamin A, 67 mg of folate, 6.779 mg of niacin, 19 micrograms of vitamin K, 0.064 mg thiamin and 33.3 mg choline. This vitamin content more than makes up for the lack of vitamin C, which comes in at 2 mg.
Warning
Kidney patients with advanced disease should steer clear of this snack until they get the OK from their doctor. Just as this is a mineral-rich snack, it is also a potassium-rich snack, with 524 mg of potassium. This is far more than people who are trying to restrict their total potassium count can handle without risking irregular heartbeats and even heart attacks.
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