Is Celery with Peanut Butter a Healthy Snack?

Celery paired with peanut butter is an easy, quick snack that can help curb hunger between meals.

Because it’s low in carbohydrates, it’s a favorite for people aiming to lose weight, following a ketogenic eating plan, or simply watching their daily carb intake.

Interestingly, many consider this combo one of the best choices for a pre-bedtime bite.

In this piece, we explore whether celery with peanut butter is a wholesome snack, if it fits specialty diets like keto, whether it can support weight loss, and how it might influence sleep quality.

Celery with peanut butter delivers many nutrients

Both celery and peanut butter are minimally processed foods rich in nutrients. Combined, they create a snack high in fiber and protein, plus they supply niacin, manganese, copper, magnesium, and heart-healthy fats (1, 2).

A small 5-inch (13-cm) celery rib topped with one tablespoon (16 grams) of 100% natural peanut butter roughly provides the following (1, 2):

• Calories: 96
• Carbs: 4 grams
• Fiber: 1.6 grams
• Fat: 8 grams
• Protein: 4 grams
• Niacin: 15% of the Daily Value (DV)
• Manganese: 13% of the DV
• Copper: 11% of the DV
• Magnesium: 7% of the DV
• Vitamin B6: 6% of the DV
• Phosphorus: 5% of the DV
• Zinc: 5% of the DV
• Vitamin E: 5% of the DV
• Folate: 5% of the DV
• Vitamin K: 4% of the DV

Its low carbohydrate level makes this snack compatible with low-carb plans, while the moderate protein and higher fat content render it especially fitting for a ketogenic regimen (3, 4).

The keto approach is a low-carb, high-fat diet originally used to manage epilepsy. It may also aid weight loss for some and could have benefits for diabetes, Alzheimer’s, and possibly certain cancers (4, 5, 6, 7, 8).

However, keto isn’t ideal for everyone and can produce side effects like nausea, dizziness, headaches, constipation, and fatigue. Over the long term it may lead to nutrient shortfalls or stress the liver and kidneys (4).

Both peanut butter and celery also contain antioxidant compounds that protect cells from damage and support overall health (9, 10).

Summary: Celery with peanut butter supplies vitamins, minerals, fiber, and heart-friendly fats. Its low-carb and higher-fat profile makes it a suitable choice for people on a keto diet.

Could this snack support weight loss?

Celery with peanut butter supplies fiber, protein, and fat — three nutrients known to reduce appetite and boost satiety. Including this snack in a balanced eating plan may therefore help with weight loss (11, 12).

Although peanut butter is relatively calorie-dense and high in fat, research indicates that consuming peanuts doesn’t necessarily lead to weight gain (9).

Moreover, peanut butter tends to be more filling than a carbohydrate-heavy snack with the same caloric content, so it may sometimes assist with reducing overall calorie intake (9).

Meanwhile, celery’s low calorie count and high water content give it a low energy density, which can aid weight loss and reduce the chance of regaining weight (13, 14, 15, 16).

That said, weight loss ultimately depends on burning more calories than you consume (17).

If your energy intake exceeds what you expend, you’re unlikely to lose weight — regardless of how much celery and peanut butter you eat.

Summary: Celery with peanut butter can help suppress appetite and increase fullness, potentially supporting weight loss — but only if your overall diet and activity create a calorie deficit.

Is celery and peanut butter a smart bedtime snack?

Peanut butter contains appreciable amounts of tryptophan, an amino acid linked to better sleep quality (1, 18, 19).

Although direct studies on peanut butter and sleep are limited, foods high in tryptophan have been associated with improved sleep in research (20, 21).

Tryptophan is used by the body to synthesize melatonin and serotonin, hormones important for restful sleep (19, 22).

Additionally, peanut butter’s fat and protein together with celery’s fiber make the snack particularly filling (9).

This can be helpful if nighttime hunger wakes you up or if feeling hungry at bedtime prevents you from falling asleep easily.

Keep in mind, though, that celery contains a lot of water. Eating too much of it before bed could increase nocturnal trips to the bathroom and interrupt your sleep.

Summary: Celery and peanut butter can be a suitable bedtime option: it’s filling and supplies tryptophan, which may enhance sleep quality.

The takeaway

Celery with peanut butter is a nutrient-dense, minimally processed snack that can fit into a healthy, balanced eating pattern.

Because it’s low in carbs and higher in fat, it’s a handy snack for those on a keto diet. It also promotes satiety, which can naturally help reduce calorie intake if you’re aiming to slim down.

Thanks to its tryptophan content, this combination may support better sleep. But the water in celery could cause some people to wake up to use the restroom; if that’s an issue, enjoy it earlier in the day instead of right before bed.

One more idea

Give this a try: Celery with peanut butter is adaptable — it can be savory or slightly sweet depending on additions. Try adding a sprinkle of shredded coconut, a dash of ground flaxseeds, or for a touch of sweetness, a few dried cranberries. For more peanut butter options, see healthiest peanut butter, and if you’re curious about other seasoning choices, learn about celery seed benefits.