Peanut butter powder has become an increasingly popular peanut butter alternative in recent years. Unlike regular peanut butter, peanut butter powder is made by pressing roasted peanuts to remove most of the natural oils and turn them into a fine powder.
This powdered form of peanut butter is convenient for blending into smoothies or shakes, using in baking recipes, or simply adding hot water or milk to recreate peanut butter. But an important question for those following a ketogenic (keto) diet is whether peanut butter powder can fit into their low carb, high fat macro goals.
How Peanut Butter Powder Compares to Regular Peanut Butter
Peanut butter powder contains most of the protein, fiber, vitamins and minerals found in regular peanut butter, but with only a fraction of the fat content.
A typical serving of powdered peanut butter also has slightly fewer net carbs than regular peanut butter. Here's a comparison:
Regular peanut butter (2 tablespoons)
- Calories: 190
- Fat: 16g
- Carbs: 6g
- Fiber: 2g
- Net carbs: 4g
- Protein: 7g
Peanut butter powder (2 tablespoons, prepared)
- Calories: 50
- Fat: 1.5g
- Carbs: 4g
- Fiber: 1g
- Net carbs: 3g
- Protein: 5g
So while both regular and powdered peanut butter can fit into a keto diet, peanut butter powder contains far less fat.
This very low fat content is the main thing that determines whether peanut butter powder is truly keto-friendly or not.
Why Fat Content Matters for Keto
The key premise of the ketogenic diet is to put your body into a metabolic state called ketosis. This is achieved by severely restricting carbohydrate intake while also emphasizing high fat foods.
On keto, a typical macro split recommends getting:
- 60-80% of calories from fat
- 15-30% from protein
- 5-10% from carbs
This huge emphasis on dietary fat intake is why traditional peanut butter, with 16g of fat per serving, fits nicely into a keto diet.
Peanut butter powder, on the other hand, contains only 1.5g of fat per serving. So even though the net carb content is low, the extremely low fat content makes it harder to incorporate powdered PB into keto macros.
You'd have to add high fat ingredients like heavy cream, coconut oil or nut butters to boost the fat when making recipes with peanut butter powder. Otherwise you might struggle to eat enough fat to reach or maintain a state of ketosis.
Tips for Incorporating Peanut Butter Powder into Keto Diet
If you want to use peanut butter powder while following a keto diet, focus on mixing it with other keto staples high in healthy fats. This balances out the macros.
Here are some ideas:
- Make a keto smoothie with peanut butter powder plus heavy cream or coconut milk
- Mix powdered PB into full-fat Greek yogurt or cottage cheese
- Prepare chia seed pudding with peanut butter powder and add MCT oil or coconut butter
- Blend powdered peanut butter into nut-based “milk” like almond milk or cashew milk
- Add coconut oil or butter when reconstituting peanut butter powder
- Use powdered PB to bread chicken or fish before sautéing in olive oil or avocado oil
- Make a dressing with peanut butter powder, lemon juice and avocado oil for vegetables
- Stir into plain full-fat kefir or yogurt and top with nuts, seeds or shredded coconut
The key is not relying on peanut butter powder as your main source of fat on keto. Pair it with other keto foods high in healthy fats whenever using it. This allows you to boost the fat content to better meet keto macros.
Is Powdered Peanut Butter Bad for Keto?
Peanut butter powder is not inherently bad for keto. It can fit into a well-formulated ketogenic diet when combined with other whole food fats.
Potential benefits of incorporating peanut butter powder into a keto diet in moderation include:
- Adds peanut flavor without excess carbs
- Provides protein, fiber and some healthy fats
- More portable than regular peanut butter
- Mixes easily into shakes, smoothies, yogurts, etc
- Lower in calories than regular peanut butter
The main downside is that powdered peanut butter is extremely low in fat. So you need to mix in other whole food fats whenever using it. As long as you do this, peanut butter powder can work for keto diets.
Healthiest Brands of Keto Peanut Butter Powder
When shopping for peanut butter powder, you’ll want to choose brands without unnecessary additives and ingredients. Here are some good keto-friendly options:
PB2 Powdered Peanut Butter
- Just peanuts, sugar and salt
- 3g net carbs per serving
Nuts ‘N More Powdered Peanut Spread
- Peanuts and sea salt only
- 2g net carbs per serving
Anthony’s Peanut Butter Powder
- Organic dry roasted peanuts
- 2g net carbs per serving
Ideally look for peanut butter powder with only peanuts and minimal ingredients like salt or organic sugar. Avoid brands with vegetable oils, corn starch or unnecessary additives.
Key Takeaway: Peanut butter powder can work for keto diets when combined with other whole food fats to balance macros. Focus on clean ingredients without additives or vegetable oils.
Table Comparing Macros of Regular vs Powdered Peanut Butter
| Nutrition Facts | Regular Peanut Butter (2 tbsp) | Powdered Peanut Butter (2 tbsp prepared) |
|---|---|---|
| Calories | 190 | 50 |
| Fat | 16g | 1.5g |
| Net Carbs | 4g | 3g |
| Protein | 7g | 5g |
FAQs
Is powdered peanut butter as healthy as regular peanut butter?
Powdered and regular peanut butter have similar nutritional profiles aside from the fat content. Powdered PB actually retains more of the protein, fiber and micronutrients found in peanuts. Both can be healthy options in moderation.
What is the best way to use peanut butter powder on keto diet?
Mix powdered peanut butter into smoothies, shakes or yogurt along with keto approved fats like coconut milk, heavy cream, nut butters or MCT oil. You can also reconstitute it with water and stir in coconut oil. Use powdered PB to bread meats or fish before cooking in olive or avocado oil.
Can you eat peanut butter powder by itself on keto?
It's best not to eat plain peanut butter powder by itself on keto because it is too low in fat, at only 1.5g per serving. Always mix powdered peanut butter with higher fat ingredients to meet your keto macros.
Is powdered peanut butter good for weight loss?
Yes, peanut butter powder can be useful for weight loss because it is significantly lower in calories than regular peanut butter while still providing protein, fiber and some healthy fats. Just be mindful of portion sizes, as peanut butter is calorie dense.
Conclusion
Peanut butter powder can work for keto diets when combined properly with other whole food fats to balance macros. Pay attention to quality brands without unnecessary additives.
Mix powdered peanut butter into smoothies, shakes, yogurts or nut-based milk alternatives along with higher fat ingredients like heavy cream, coconut milk, nut butters or MCT oil. This allows you to boost the fat content and meet your keto goals.