It’s probably safe to say that peanut butter doesn’t need an introduction. It speaks for itself, as it’s one of the most popular staples for sandwich-eaters, oatmeal-makers, smoothie-blenders, and fruit-dippers.
It’s a satisfying source of calories, fat, and protein.
However, you may have noticed more powdered peanut butter varieties occupying the shelves at your local grocery store.
This article will explain what powdered peanut butter is, the differences between powdered peanut butter and regular peanut butter, as well as ways to incorporate powdered peanut butter into your diet.
What is powdered peanut butter?
Powdered peanut butter is made from pressing roasted peanuts, which removes most of the oil. Then, the remaining nut particles are ground into a fine powder. Most of the nutty flavor is maintained in this process.
Because the oil is removed, the nutritional differences are pretty dramatic. Here’s a quick nutritional breakdown of powdered peanut butter vs spreadable peanut butter:
|
Powdered PB (2 tbsp) |
Spreadable PB (2 tbsp) |
|
|
Calories |
50 |
190 |
|
Carbs (g) |
4 |
7 |
|
Protein (g) |
6 |
8 |
|
Fat (g) |
1.5 |
16 |
|
Fiber (g) |
2 |
3 |
|
Sugar (g) |
1 |
1 |
It contains less calories
Powdered peanut butter has about 75% less calories than its creamy, spreadable alternative. In one 2-tablespoon serving of powdered peanut butter, you get 50 calories, while 2 tablespoons of the spreadable kind provides a whopping 190 calories.
Because of the significant caloric difference, powdered peanut butter allows for more frequent consumption without overdoing it on calories. This is especially relevant for those that have weight loss as a health goal.
It’s not a problem that regular peanut butter is higher in fat and calories, however, many people tend to overeat it. Taking a spoon straight to the jar often leads to consuming more than a serving’s worth, therefore leading to excess calories and fat.
This is not to say that choosing regular peanut butter will automatically lead to weight gain. Consuming an appropriate amount of calories for your weight goals may be most important.
Nonetheless, powdered peanut butter tends to be more figure-friendly.
Powdered peanut butter is lower in fat
After the peanuts are processed and ground, the remaining product is mainly protein and fiber, as most of the fat has been taken out.
With most of the fat gone—powdered peanut butter has about 85 percent less fat than the average spreadable kind.
One serving of powdered peanut butter contains about 1.5 grams of fat, while one serving of regular peanut butter provides a whopping 16 grams of fat.
Reducing fat intake is helpful for certain individuals. For example, people looking to lose weight may choose to reduce intake of foods that are high in fat (1).
However, it’s valuable to understand the benefits of consuming foods high in monounsaturated fats – such as peanut butter. For one, foods high in monounsaturated fats have been shown to benefit heart health through improving cholesterol and blood pressure levels (2).
Plus, the monounsaturated fats may stimulate a hormone that helps us feel satisfied (3).
What’s more, the fat content in regular peanut butter may boost satiety and prevent overeating later on.
Just because powdered peanut butter is lower in calories and fat, it doesn’t automatically mean it’s healthier. However, if you are looking to lose weight and cut calories, powdered peanut butter may be a good alternative to suit your needs and taste buds.
A good source of protein and fiber
Powdered peanut butter provides fiber and protein, which studies show can help regulate appetite (4).
With 6 grams of protein and 2 grams of fiber, powdered peanut butter nearly matches that of regular peanut butter, which has 8 grams of protein and 3 grams of fiber.
Aim to eat meals and snacks that contain both protein and fiber to ensure satisfaction. Protein and fiber take some time to breakdown and digest, which therefore means you will feel full for longer.
Snacks and meals that make you feel more satisfied directly correlate to overall reduced caloric intake, which can help support a healthy weight.
It’s easy to cook with
Powdered peanut butter is versatile and incredibly easy to add to a variety of recipes. Because it’s dairy, soy, gluten, and preservative free, it’s suitable for most diets. It tastes great added to pancakes, muffins, oatmeal, yogurt, and smoothies, for example.
One of the things that makes powdered peanut butter so great is the fact that it doesn’t clump when adding it to different foods. Many people find it to be much easier to cook with powdered peanut butter instead of the spreadable kind.
If you add a bit of water to powdered peanut butter, it can be enjoyed as a dip or spread on crackers or bread. However, the texture will not be as creamy and rich as regular peanut butter.
What’s more, powdered peanut butter is more shelf-stable, so you are able to keep it in your pantry for longer than you could keep spreadable nut butter.
However, peanut products of any kind should be avoided if you have a peanut allergy.
Here’s a tasty powdered peanut butter smoothie recipe that you can try at home:
PB & J Smoothie
Ingredients:
- 1 serving of Naked PB
- ½ cup frozen strawberries
- ½ frozen banana
- ¼ cup rolled oats
- 1 tsp honey
- 1 cup milk of choice
- 2-3 ice cubes
Directions: Blend all ingredients together and enjoy!
How to choose a powdered PB
There are many companies making powdered peanut butters.
Be sure to look for a product with no added sugar or salt, that is free of artificial sweeteners, flavors, or colorings.
The best powdered peanut butter should contain just one ingredient: peanuts.
Our powdered peanut butter is simple, with the only ingredient being roasted peanuts. Plus, the peanuts are non-GMO and sourced from farms in the United States.
The key takeaways
Powdered peanut butter is an alternative to traditional peanut butter that is lower in calories and fat.
With about 85% less calories from fat, it can be a great choice for those looking to lose weight or reduce their fat intake.
It’s best to look for powdered varieties that have no added sugar or artificial ingredients.
Powdered peanut butter is increasingly becoming popular due to its health benefits as well as versatility in the kitchen.
However, regular peanut butter will be a better source of monounsaturated fats which have proven benefits for heart health.
Ultimately, powdered peanut butter is a delicious and healthy choice for peanut-lovers, that can be enjoyed in a variety of ways.
