Peanut Butter vs. Powdered Peanut Butter

Peanut butter is a beloved staple that has been enjoyed for over a century. This nutty spread packs a powerful punch of protein, healthy fats, fiber, vitamins and minerals.

In recent years, a new form of peanut butter has emerged on the market - powdered peanut butter. This innovative product claims to provide all the flavor of traditional peanut butter with fewer calories and fat.

But is powdered peanut butter really a healthier alternative? Or does removing the oils strip away too many of peanut butter's nutritional benefits?

How Powdered Peanut Butter is Made

First, let's take a look at how powdered peanut butter goes from peanuts to powder:

• Roasting - Raw peanuts are roasted, which enhances their natural nutty flavor.
• Pressing - A significant portion of the natural oils are mechanically pressed out of the peanuts. This removes most of the fat and calories.
• Grinding - The leftover peanuts are then ground into a fine powder.
• Flavoring - Some brands add a bit of sugar, salt, cocoa or other flavors to improve the taste.

The end result is a powder that contains the essential peanut flavor and nutrients, while cutting way back on fat and calories. Plain peanut butter powder is usually light brown in color, similar to traditional peanut butter.

Key Differences Between Peanut Butter and Powder

Here's a quick rundown of how peanut butter stacks up against powdered peanut butter:

Calories

• Peanut butter: ~190 calories per 2 tbsp
• Powdered: ~45 calories per 2 tbsp

Fat

• Peanut butter: 16 grams per 2 tbsp
• Powdered: 1.5 grams per 2 tbsp

Protein

• Peanut butter: 7 grams per 2 tbsp
• Powdered: 6 grams per 2 tbsp

Carbohydrates

• Peanut butter: 7 grams per 2 tbsp
• Powdered: 5 grams per 2 tbsp

Fiber

• Peanut butter: 2 grams per 2 tbsp
• Powdered: 2 grams per 2 tbsp

Cost

• Peanut butter: ~$0.10 per tbsp
• Powdered: ~$0.20 per tbsp

At first glance, powdered peanut butter appears superior given the dramatic reductions in calories and fat. But keep reading, as there are some key considerations when choosing between the two.

Nutritional Pros of Powdered Peanut Butter

Below are some of the biggest nutritional advantages powdered peanut butter holds over traditional peanut butter:

Contains 85% Fewer Calories

A 2 tablespoon serving of powdered peanut butter provides just 45 calories, compared to 190 calories in regular peanut butter.

This is a major benefit for those monitoring their calorie intake or trying to lose weight, as you can still enjoy the peanut flavor with a fraction of the calories.

Much Lower in Fat

Powdered peanut butter contains a scant 1.5 grams of fat per serving, versus 16 grams in natural peanut butter.

This near complete removal of fat is the reason behind powdered peanut butter's significantly fewer calories.

Rich in Plant-Based Protein

Both peanut butter and powdered peanut butter provide 6-7 grams of protein per serving. The protein comes from the peanuts themselves, which are an excellent source of plant-based protein.

Adds Nutty Flavor Without Fat

Thanks to its powdered format and low fat content, peanut powder integrates seamlessly into liquids.

You can stir it into smoothies, protein shakes, yogurt bowls or oatmeal to add nourishing peanut flavor without the extra calories and fat.

Lower Risk of Choking

Due to its thick, sticky texture, traditional peanut butter can increase choking risk in young children and the elderly.

Powdered peanut butter eliminates this hazard when used dry or mixed into a thinner liquid or puree.

Shelf Stable & Portable

With almost no fat content, powdered peanut butter has a much longer shelf life than traditional peanut butter once opened. The powdered format is also portable and convenient for travel.

Nutritional Cons of Powdered Peanut Butter

However, powdered peanut butter is not nutritionally superior across the board. Here are a few potential downsides to consider:

Lacks Healthy Fats

Though powdered peanut butter is lower in total fat and calories, the healthy monounsaturated fats are reduced as well.

Research shows monounsaturated fats from nuts may:

• Improve cholesterol levels
• Reduce blood pressure
• Lower heart disease risk

So foregoing peanut butter's healthy fats could mean missing out on some of its cardiovascular benefits.

May Contain Fewer Fat-Soluble Vitamins

Natural peanut butter is a good source of vitamin E, a fat-soluble antioxidant. But powdered peanut butter likely contains little, if any, vitamin E since the fats were removed.

Many Americans already fail to meet their recommended vitamin E intake, so choosing powder may further reduce your vitamin E consumption.

Added Sugars

To help boost flavor, some powdered peanut butter brands add sugars or sweeteners like sugar, honey, or stevia. Check the label and opt for unsweetened if possible.

Can Clump When Rehydrated

Mixing peanut powder with water creates a spreadable paste. But the rehydrated paste doesn't achieve the smooth, creamy texture of traditional peanut butter.

More Expensive

Ounce for ounce, powdered peanut butter costs about twice as much as regular peanut butter. The increase in cost is the tradeoff for the reduced calories and fat.

Nutritional Scorecard: Powder vs. Peanut Butter

When it comes to nutrition, both forms of peanut butter have unique advantages. In some ways powdered peanut outperforms regular, while regular peanut butter exceeds in other aspects like healthy fats.

How to Use Powdered Peanut Butter

Thanks to its versatility, powdered peanut butter can be used in all the same ways as traditional peanut butter, plus many more. Here are some of the most popular ways to enjoy it:

• Blended into smoothies, shakes or oatmeal
• Made into a spreadable paste by adding water
• Added to yogurt or cottage cheese
• Baked into protein bars, cookies or other treats
• Used as a dry seasoning on sandwiches, fruit, popcorn or salad
• Stirred into pancake, waffle or crepe batter
• Whisked into sauces, marinades or dressings
• Dredge for breading chicken, tofu or veggies
• Sprinkled over ice cream or mixed into milkshakes

You can also use it exactly how you would use regular peanut butter - in sandwiches, atop celery sticks, or stirred into your favorite Thai noodle dish.

The possibilities are endless thanks to its versatility, mild flavor and powdered format.

Choosing the Best Powdered Peanut Butter

When evaluating powdered peanut butter brands, be sure to check the ingredient label closely. The best products contain just peanuts and maybe a pinch of salt. Many brands add unnecessary sugars and other artificial flavors.

Ideally, look for powdered peanut butter with:

• 2 ingredients or less
• No added sugars or sweeteners
• 6+ grams of protein per serving
• Non-GMO and ideally organic
• Third party testing for heavy metals

Two of the highest quality powdered peanut butter options are:

PBFit Organic Powdered Peanut Butter - Contains just organic roasted peanuts, coconut palm sugar and salt. Provides 8g protein and 5g carbs per serving.

Jif Peanut Powder - Made with dry roasted peanuts and contains no added salt or sugar. Has 6g of protein and 5g of carbs per serving.

Buying plain, all-natural peanut powder ensures you get the most nutritional bang for your buck.

FAQs

Is powdered peanut butter healthier than regular peanut butter?

There is no definitive "healthier" option, as each has unique nutritional pros and cons. Powdered has fewer calories and fat, while regular peanut butter contains more filling healthy fats. Choose powdered if you're limiting calories or fat intake. Stick with regular if you want more vitamin E and monounsaturated fats.

Does powdered peanut butter taste the same as regular peanut butter?

When reconstituted into a paste with water, powdered peanut butter lacks the truly smooth, creamy mouthfeel of traditional peanut butter. The flavor is similar though mildly less rich. Enjoy powdered peanut butter for the peanut essence, not an identical sensory experience.

How many calories are in powdered peanut butter?

A 2 tablespoon serving of powdered peanut butter provides around 45 calories, compared to 190 calories in regular peanut butter. This significant calorie reduction is due to the high fat content of traditional peanut butter.

Is powdered peanut butter good for weight loss?

Powdered peanut butter can be an effective tool for weight loss given its low calorie and fat content. It allows you to enjoy the taste of peanut butter while cutting back on the biggest contributor to calories - the fat. Just be mindful of brands with added sugars.

Can you bake with powdered peanut butter?

Yes, powdered peanut butter works beautifully in baked goods. Because it contains little fat, powdered peanut butter blends seamlessly into batters and doughs without clumping. Add it to cookies, muffins, protein bars or pancakes for a boost of peanut flavor.

Conclusion

When it comes to peanut butter and powdered peanut butter, neither is hands-down superior. Traditional peanut butter provides more healthy fats and vitamin E, but can quickly add up in calories and fat.

Meanwhile, powdered peanut butter slashes calories and fat while still delivering the classic peanut taste. But it falls short on some of the nutrition provided by peanut butter's healthy fats.

Focus on your health goals and needs when choosing between the two. If you're limiting calories or fat intake, powdered peanut butter can be an ideal alternative. However, if you're looking to add in more monounsaturated fats and vitamin E, stick with good old regular peanut butter.

Both can have a place in a balanced diet and are incredibly versatile. Powdered peanut butter makes it easy to infuse recipes and drinks with nutty goodness, while classic peanut butter remains the superior choice for spreading and sandwiches.