What is Powdered Peanut Butter?

Powdered peanut butter is a new and innovative way to enjoy the delicious flavor of peanuts in a low-fat, low-calorie powder form.

What is Powdered Peanut Butter

If you love peanut butter but want to cut down on calories and fat, powdered peanut butter may be an excellent alternative.

How Powdered Peanut Butter is Made

Powdered peanut butter starts with roasted peanuts that have most of their natural oils pressed out. This removes up to 85% of the fat from the peanuts.

The peanuts are then milled into a fine powder. This powder contains the roasted peanut flavor but without all the oils that make regular peanut butter creamy.

Some brands will add a small amount of salt, sugar, or other natural sweeteners to powdered peanut butter to boost the flavor. However, most quality brands contain few or no additives.

Nutrition Profile of Powdered Peanut Butter

The biggest difference between powdered and regular peanut butter is the fat and calorie content.

For example, two tablespoons of traditional peanut butter contains about 190 calories and 16 grams of fat.

The same two tablespoons of powdered peanut butter contains just 45 calories and 1.5 grams of fat.

However, this comparison is a bit misleading. Two tablespoons of powdered peanut butter actually makes just one tablespoon of spreadable peanut butter paste when mixed with water.

So the nutrition counts are roughly:

  • Regular peanut butter: 190 calories and 16g fat per 2 tablespoons
  • Powdered peanut butter: 90 calories and 3g fat per 2 tablespoons

Still, powdered peanut butter contains less than half the calories and 80% less fat compared to traditional peanut butter.

Both styles of peanut butter contain about 3-4 grams of protein and 1 gram of fiber per serving. So the main nutritional advantage of powdered peanut butter is definitely the reduced calories and fat.

Key Takeaway: Powdered peanut butter contains significantly fewer calories and fat compared to regular peanut butter, while providing a similar amount of protein and fiber.

How to Use Powdered Peanut Butter

Powdered peanut butter needs liquid added to transform it into a smooth paste for spreading or dipping.

To use it like regular peanut butter, simply mix the powder with a little water, non-dairy milk, or nut milk. Start with 1 tablespoon liquid per 2 tablespoons powder. Adjust to reach your desired consistency.

You can also add powdered peanut butter directly into:

Sprinkle it on:

  • Toast or bagels
  • Fruit
  • Popcorn
  • Granola

Use it to coat or crumb:

  • Meat
  • Tofu
  • Fish
  • Vegetables

Because powdered peanut butter contains so little fat, it incorporates seamlessly into foods and liquids. This versatility makes it easy to add peanut flavor to almost anything.

Key Takeaway: Mix powdered peanut butter with water or milk to create a spread, or add it directly to smoothies, oatmeal, yogurt, batter, protein shakes, and more.

Pros of Powdered Peanut Butter

There are several potential benefits to choosing powdered over traditional peanut butter:

1. Fewer calories

With 85% less fat and calories, powdered peanut butter can be a smart choice for weight management or anyone looking to reduce calorie intake.

2. Less fat

The pressed peanuts in powdered peanut butter contain very little fat compared to regular peanut butter. This can benefit people aiming to lower overall fat intake.

3. Natural ingredients

Many powdered peanut butter brands contain just peanuts and maybe a bit of salt. This makes it easy to avoid additives and excess sugar found in some regular peanut butters.

4. Versatile

Powdered peanut butter can be used as a dry seasoning or reconstituted into a paste. This versatility makes it easy to add peanut flavor to drinks, baked goods, sauces, and more.

5. Protein and fiber

Despite having less fat, powdered peanut butter still provides a good amount of plant-based protein and fiber.

6. Less choking risk

The thick, sticky texture of regular peanut butter can make it a choking hazard for young kids and the elderly. Powdered peanut butter can reduce this risk when added to thinned foods or liquids.

7. Longer shelf life

With most of the oils removed, powdered peanut butter has a longer shelf life compared to traditional peanut butter. Once a jar is opened, it will stay fresh in the pantry for several months.

Key Takeaway: Powdered peanut butter is lower in calories and fat than regular peanut butter, while still providing protein. It can be used in more recipes and has a lower choking risk.

Cons of Powdered Peanut Butter

However, there are a few potential downsides to consider with powdered peanut butter:

1. Less satisfying

Even though peanuts and peanut butter are high in fat and calories, studies show they do not lead to weight gain. In fact, eating peanuts and natural peanut butter may help you eat less overall.

The fats and oils provide satisfaction that you do not quite get from the powdered versions. So powdered peanut butter may leave you feeling hungrier.

2. Added sodium

To help enhance the flavor, some powdered peanut butter brands contain added salt and sweeteners. Check the labels and choose options without any additives if this is a concern for you.

3. Lower in vitamin E

Traditional peanut butter is a good source of vitamin E. But since powdered peanut butter contains barely any fat, it likely provides very little of this antioxidant vitamin.

4. Not as smooth

Even when reconstituted into a paste with water or milk, powdered peanut butter has a grittier, less creamy texture compared to regular peanut butter. Some people strongly prefer the smoothness of traditional peanut butter.

5. More expensive

Because it is a more specialized product, powdered peanut butter costs more per serving than regular peanut butter in most cases. You end up paying more money for less fat.

Key Takeaway: Powdered peanut butter may be less satisfying, lower in vitamin E, grittier, and more expensive compared to regular peanut butter.

Is Powdered or Regular Peanut Butter Healthier?

Neither traditional nor powdered peanut butter is necessarily "healthier" overall. They each have different nutrition profiles and pros and cons.

Powdered peanut butter is lower in calories and fat. It can be a smart choice for weight management or for adding peanut flavor without extra fat and calories.

But regular peanut butter provides more satisfaction, nutrition, and creaminess per serving. It delivers small amounts of vitamin E and healthy fats not found in the powdered versions.

Choosing between them depends on your specific nutrition goals and preferences. Powdered peanut butter makes sense if you are watching calories and fat. Traditional peanut butter is a more nutritious option if you don't need to restrict calories.

As long as you choose natural peanut butter without hydrogenated oils or excess sugar, both styles can be part of a healthy diet. Listen to your own needs and priorities to decide which is right for you.

Where to Buy Powdered Peanut Butter

You can find powdered peanut butter in the baking aisle or natural foods section of most major supermarkets, health food stores, and online retailers like Amazon.

Some of the most popular powdered peanut butter brands include:

  • PB2
  • Peanut Butter & Co
  • Jif Peanut Powder
  • Nuts 'N More
  • Julian Bakery Paleo Thin PB
  • PBFit

Be sure to check the ingredient list and choose options with the fewest additives. Look for brands that contain just peanuts and maybe a bit of salt or natural sweetener. This ensures you get all the benefits of powdered peanut butter without unnecessary extras.

You can also make your own powdered peanut butter by grinding defatted peanut flour in a food processor or high-speed blender until it reaches a fine, powdery texture.


Is powdered peanut butter just as tasty as regular peanut butter?

Powdered peanut butter has an appealing roasted peanut flavor, but it will not have quite the same rich, creamy taste as natural peanut butter. Even when mixed into a paste with water or milk, it still has a slightly more gritty, grainy texture. Many people feel regular peanut butter provides more satisfaction and flavor gram for gram.

Can you bake with powdered peanut butter?

Absolutely! Because it contains little fat, powdered peanut butter incorporates easily into batters and doughs. You can substitute it for about half the amount of regular peanut butter in recipes for cookies, muffins, and cakes. The texture will be a bit drier and crumblier when baking with powdered peanut butter, so you may want to increase the moisture slightly by adding an extra egg or a bit more liquid to the batter.

Is powdered peanut butter Keto-friendly?

Powdered peanut butter can fit into a Keto diet since it's low in carbs and sugar. Two tablespoons provide just 3 grams of total carbs and 1 gram of sugar. Make sure to get an unsweetened brand to avoid additives like maltodextrin that can impact blood sugar. When reconstituted into a paste, powdered peanut butter has a higher fat ratio similar to regular natural peanut butter, which is preferred on a Keto diet for energy and satisfaction.

Does powdered peanut butter cause allergies?

Yes, powdered peanut butter contains peanut protein and should be avoided by anyone with a peanut allergy. Even though the oils have been removed, the peanut proteins remain and can trigger an allergic reaction. All standard precautions should be taken around peanut allergies.

Is powdered peanut butter safe for babies?

Natural peanut butter and powdered peanut butter should both only be fed to babies over 12 months, when babies are developmentally ready for thicker textures and higher allergen foods. Powdered peanut butter can be mixed into thinned, smooth foods for babies or stirred into breastmilk or formula to help introduce peanut flavors safely once a baby is ready for peanut exposure.

Does powdered peanut butter need to be refrigerated after opening?

One of the upsides of powdered peanut butter is it stays fresh at room temperature even after opening. Unlike traditional peanut butter, powdered peanut butter does not require refrigeration due to its low moisture and fat content. Store it in a cool, dry place in an airtight container and it will keep for several months.


Powdered peanut butter offers a lower-fat alternative to traditional peanut butter that can be used to add flavor and protein to recipes and meals. Removing most of the oils reduces calories and fat, but also impacts satisfaction and nutrition.

The pros of powdered peanut butter include fewer calories, versatile uses, less risk of choking, and longer shelf life. However, regular peanut butter has more monounsaturated fats, vitamin E, and a smoother, creamier texture.

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