Peanut butter powder is a versatile ingredient that has gained popularity recently due to its versatility and convenience. Made by removing the oil from roasted peanuts and grinding them into a fine powder, peanut butter powder is a low-fat alternative to traditional peanut butter.
In this article, we’ll explore peanut butter powder nutrition, including a comparison between brands, and how it can fit into a healthy diet.
Peanut butter powder nutrition
General nutrition facts
Here is a basic nutrition comparison of peanut butter powder with and without sugar added.
Peanut Butter Powder | Calories | Fat | Carbs | Protein |
---|---|---|---|---|
No Sugar Added (2 Tbsp) | 50-70 | 1-2 g | Total: 3-5 g -Fiber: 2 g -Sugar: 1 g | 6-9 g |
Sugar Added (2 Tbsp) | 60-70 | 1-2 g | Total: 5 g -Fiber: 1-2 g -Sugar: 1-4 g | 5-8 g |
Nutrition comparison of other peanut products
In the table below, we are comparing the following peanut products:
- Peanuts: whole peanuts
- Peanut butter: peanuts blended into a thick paste
- Peanut flour: partly or fully defatted peanuts, ground into a flour consistency
- Peanut butter powder: fully defatted peanuts, ground into a powder consistency
The fat content is broken down into percentages of saturated fatty acids (SFA), monounsaturated fatty acids (MUFA), and polyunsaturated fatty acids (PUFA).
Nutrition comparison of peanut products (Source: Nutrition Value; serving size: 28 g)
Product | Calories | Fat | Carbs | Protein | Vitamins | Minerals |
---|---|---|---|---|---|---|
Peanuts | 161 | Total: 14 g -SFA: 14% -MUFA: 52% -PUFA: 34% | Total: 4.6 g -Fiber: 2.4 g -Sugar: 1.3 g | 7.3 g | Thiamine (B1) Niacin (B3) Pantothenic Acid (B5) Folate (B9) Vitamin E | Copper Magnesium Manganese |
Peanut butter | 167 | Total: 14 g -SFA: 23% -MUFA: 50% -PUFA: 27% | Total: 6.8 g -Fiber: 1.6 g -Sugar: 1.8 g | 6.2 g | Niacin (B3) Vitamin E | Copper Magnesium Manganese Selenium |
Peanut flour (low-fat) | 121 | Total: 6.2 g -SFA: 15% -MUFA: 52% -PUFA: 33% | Total: 8.9 g -Fiber: 4.5 g -Sugar: 0 g | 9.6 g | Thiamine (B1) Niacin (B3) Pantothenic Acid (B5) Folate (B9) | Copper Manganese Phosphorus Zinc |
Peanut butter powder (Naked Nutrition PB) | 117 | Total: 2.3 g -SFA: 15% -MUFA: 52% -PUFA: 33% | Total: 7 g -Fiber: 4.7 g -Sugar: 2.3 g | 16.3 g | Thiamine (B1) Niacin (B3) Pantothenic Acid (B5) Folate (B9) | Copper Manganese Phosphorus Zinc |
Amino acids in peanut butter powder
Roughly 55% of the calories in peanut butter powder come from protein, making it a great protein source. The amino acid profile of peanuts is also quite impressive, containing adequate amounts of all essential amino acids (EAAs) except lysine and methionine. (1, 2)
Most people who are eating enough total protein and consuming a varied diet across all food groups are probably getting plenty of essential amino acids. But, if you don’t eat animal protein and want to ensure this, here are some food pairings that are higher in lysine and methionine to include with peanut butter powder (you can blend into a smoothie or make a dip, sauce, or spread):
- Black beans
- Carrots
- Chia seeds
- Lentils
- Pistachios
- Pumpkin seeds
- Seitan (vital wheat gluten)
- Soy milk
- Tempeh
Check out our article on vegan protein sources for other high-protein ideas.
Is peanut butter powder healthy?
Peanut butter powder is a good source of protein and fiber while being fairly low in calories, making it a versatile food to include in your diet.
For people who are restricting their calories to support a weight loss goal, peanut butter powder can be a great food to help meet protein needs without sacrificing many calories.
Additionally, protein and fiber are both important for promoting satiety during meals. (3, 4)
Peanut butter powder contains similar vitamins and minerals as whole peanuts, including B vitamins, copper, manganese, phosphorus, and zinc. (5)
While peanuts and traditional peanut butter are good sources of vitamin E, it is mostly removed during the de-fatting process required for the powdered version. Other food sources of vitamin E include whole nuts, nut butter, nut oils, fish, avocados, wheat germ, and wheat germ oil.
Other considerations
Taste
A common description of most peanut butter powder is that it has a slight peanut or bean flavor that is occasionally bitter. Some products taste mildly sweet and salty if they contain added sugar and salt.
Texture
In most cases, the powder is a soft, smooth texture, though some people describe the texture as ‘grainy.’ When mixed with water, it doesn’t have quite the creaminess or richness that regular peanut butter has, and tends to have a thinner consistency, depending on how much water is added. Overall, the powder blends well into any liquid it’s mixed with.
Choking risk
Powdered peanut butter poses a lower risk of choking than traditional peanut butter. For children under four years old and older adults, peanut butter may be too difficult to swallow due to its thick consistency that adheres to the wall of the mouth. In this case, the powdered form may be a safer alternative.
Available products & nutrition comparison
The following table compares the peanut butter powder nutrition and ingredients of several products. Some of the brands also carry flavored options, like chocolate, vanilla, and honey.
Nutrition facts for various peanut butter powders (serving size: 2 Tbsp, 12-16 g)
Products | Ingredients | Calories | Fat | Carbs | Protein |
---|---|---|---|---|---|
Crazy Richard’s | Peanut powder | 50 | 1.5 g | Total: 4 g -Fiber: 2 g -Sugar: < 1 g | 6 g |
Great Value | Roasted peanuts, cane sugar, sea salt | 50 | 1.5 g | Total: 4 g -Fiber: 1 g -Sugar: 1 g | 6 g |
Naked Nutrition | Roasted peanuts | 50 | 1 g | Total: 3 g -Fiber: 2 g -Sugar: 1 g | 7 g |
Off Beat Butters | Organic peanuts, organic maple sugar, Redmond Real Salt | 80 | 2 g | Total: 7 g -Fiber: 4 g -Sugar: 4 g | 8 g |
PBFit Original | Peanut flour, coconut palm sugar, salt | 60 | 2 g | Total: 6 g -Fiber: 2 g -Sugar: 3 g | 8 g |
PBFit Pure Peanut | Peanut flour | 70 | 2 g | Total: 5 g -Fiber: 2 g -Sugar: 1 g | 9 g |
PB2 | Roasted peanuts, sugar, salt | 60 | 1.5 g | Total: 5 g -Fiber: 1 g -Sugar: 2 g | 6 g |
Peanut Butter & Co. | Peanut flour, cane sugar, salt | 50 | 1.5 g | Total: 4 g -Fiber: 1 g -Sugar: 2 g | 5 g |
Simple Truth Organic | Organic roasted peanuts, organic unrefined cane sugar, sea salt | 50 | 1 g | Total: 4 g -Fiber: 2 g -Sugar: 1 g | 6 g |
Tru Nut | Roasted peanuts, sugar, sea salt | 50 | 1.5 g | Total: 4 g -Fiber: 1 g -Sugar: 2 g | 6 g |
Where to buy peanut butter powder
Most large grocery stores and online supplement stores sell powdered peanut butter. In addition to buying directly from the brand website, here are some popular places you can find it:
- Amazon
- Costco
- iHerb
- Nutricost
- Smith’s
- Target
- Vitacost
- Von’s
How to use peanut butter powder
Preparation
For a low-fat spread, the most common preparation is to mix 2 Tbsp peanut butter powder + 1-2 Tbsp of water, depending on your preferred consistency.
To make traditional peanut butter, you can mix 2 Tbsp peanut butter powder + 1-2 Tbsp of your preferred oil. Peanut oil will enhance the peanut flavor, avocado oil will maintain the peanut flavor, and coconut oil will add a slight sweetness.
You can also add a sweetener, like honey or maple syrup, and salt to improve the palatability, especially if you find the taste to be slightly bitter or bland.
Best uses
- Mix into oatmeal, smoothies, protein shakes, milkshakes, yogurt, baked goods, and pancake batter
- Sprinkle on popcorn, dry cereal, snack mixes, French toast, and pancakes
- Make a dip for fruits, vegetables, and crackers
- Make a marinade for meats and vegetables
- Make a peanut sauce for Thai- and Asian-inspired recipes, like Pad Thai and chicken satay
- Make a spread for toast, bananas, or a tortilla roll-up with peanut butter and honey
Check out our round-up of high-protein vegan snacks.
Peanut butter powder recipes
These are some great recipes using peanut butter powder:
- Banana, PBFit Powder, & Chocolate Protein Shake
- Peanut Butter & Banana Smoothie
- Peanut Butter Overnight Oats
- Peanut Butter Energy Bites
- Peanut Butter Cookies
- Peanut Sauce
Final thoughts
In conclusion, peanut butter powder is a nutritious and versatile ingredient that can be a great addition to a healthy diet. It is a great source of protein and fiber, as well as essential vitamins and minerals. Since peanut butter powder is quite high in protein, it can be a great way to meet your protein needs, especially if you eat a vegan or primarily plant-based diet. With a little creativity, you can incorporate peanut butter powder into your diet in a variety of ways to reap its many health benefits.
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Collette is a registered dietitian and has over a decade of experience working with athletes, children & adults on tube feeding, and people with chronic health conditions. She has been writing about food and nutrition since she was in high school and has a passion for sharing evidence-based information, especially on the topics of protein and the importance of maintaining muscle mass for healthy aging.