If you love peanut butter but are concerned about its high fat and calorie content, being mindful of portion size is just one method to help you enjoy this popular nut butter. Another option is swapping it for a lower-calorie, lower-fat, powdered version.
Here’s what dietitians have to say about powdered peanut butter, including whether it’s as good a form of nutrition as traditional varieties, if it might help with weight loss goals, and how to use it in your favorite recipes.
What Is Powdered Peanut Butter?
Powdered peanut butter is just like it sounds: It is composed of peanuts in powdered form, similar in texture to a fine flour. Besides the powdered texture, there are other key differences from traditional PB varieties in terms of oil, fat, and protein content.
“To make powdered peanut butter, all of the natural oil is pressed out and the nuts are ground into a powder,” explains Breanna Woods, a registered dietitian based in Indianapolis. “This creates a lower-fat, lower-calorie alternative that still provides peanut butter flavor and a little protein.”
Aside from its lower calorie and fat content, powdered peanut butter may also be more versatile in terms of recipe add-ins. According to Lose It! in-house registered dietitian Anna Smith, powdered peanut butter is easy to use in a variety of baked goods, smoothies, and oatmeal recipes, all while providing the peanut butter taste you’re looking for.
“Powdered peanut butter is very versatile,” says Woods. “You can add it to smoothies and oatmeal for a little boost of protein and peanut butter flavor.” Just mix it up with your liquid of choice (such as milk, juice, coconut water, or water), as it needs a liquid to be reconstituted.
Is Powdered Peanut Butter Better for You Than Regular Peanut Butter?
Traditional peanut butter is indeed a healthy snack when consumed in moderation, per a Michigan State University article. However, swapping out traditional peanut butter for a powdered version may be a good option if you are looking to reduce calories and dietary fats. The U.S. Department of Agriculture (USDA) estimates that a 2-tablespoon (tbsp) serving of peanut butter has 180 calories and 16 grams (g) of fat, while a 2-tbsp serving of powdered peanut butter has 60 calories and 1.5 g of fat, per the USDA.
While the powdered version is lower in fat, you’re not going to get that same level of healthy fat content you get from typical jars of PB. “Traditional peanut butter contains mono[unsaturated] and polyunsaturated fats, which are healthy for the heart,” says Woods. “The fat is also what makes peanut butter so satiating.”
Without these fats, powdered peanut butter lacks some of the fat-soluble vitamins you’ll find in traditional peanut butter. Those fats are important for immunity, brain function, and the absorption of fat-soluble vitamins, such as vitamins A, D, and E, according to the University of Wyoming. One example: The USDA reports that a 100 g (about 6 tbsp) portion of traditional creamy peanut butter contains 5.41 milligrams (mg) of vitamin E. For comparison, the USDA notes that the same serving size of defatted peanut flour contains 0.05 mg of vitamin E.
As far as protein goes, powdered peanut butter doesn’t offer quite as much as traditional varieties. According to the same sets of data from the USDA, traditional peanut butter offers 8 g per 2-tbsp serving, while the powdered version offers 6 g. And powdered peanut butter may simply not be convenient when you need a quick spread for a sandwich, which could potentially cause you to make more convenient but less healthy food choices instead.
Powdered peanut butter is not necessarily better for you overall than traditional PB, nor is it worse. The choice really comes down to whether you’re looking for peanut butter with lower calories to fit your needs. Smith says each type of peanut butter has its pros and cons, and both can be worked into a healthy diet, if you’d like.
Is Powdered Peanut Butter Helpful for Weight Loss?
If you’re looking to enjoy the taste of peanut butter but don’t want to add many extra calories to your day, powdered peanut butter may be the way to go. “With around 60 calories per 2-tablespoon serving, powdered peanut butter is a good alternative for anyone trying to reduce their calorie intake for weight loss or other reasons,” says Woods. However, since powdered versions may not be as filling, you’ll want to be mindful about serving sizes to ensure you’re not consuming more calories than you intended.
While most studies have looked at the potential weight loss effects of nuts in whole form, some research has investigated the effects of peanut butter on glycemic index. One such study reported a decrease in blood glucose in 16 adults who ate 2 tbsp of peanut butter after eating high-glycemic meals. While improving blood glucose levels may aid in weight loss efforts, it’s not clear whether eating peanut butter is a foolproof method.
Not all brands of powdered peanut butter are created equal. Since oils are stripped during processing, some companies add salt and sugar to make up for a lack of flavor. When shopping for powdered peanut butter, Woods recommends looking for ones with minimal ingredients: peanuts, and perhaps salt. This also gives you control over adding other ingredients, such as fruit or honey for sweetening a recipe.
Powdered peanut butter is just one example of a healthier peanut butter; another is natural peanut butter.
8 Ways to Use Powdered Peanut Butter
Powdered peanut butter is versatile. Here are some ways to add it into your daily meals and snacks for a boost of protein.
- Mix the powdered peanut butter with a little water and spread on your toast, bagel, or rice cake.
- Combine the powder with pancake batter.
- Stir some into plain Greek yogurt for a little sweetness. This mixture is great alone or with apple slices for dipping.
- For a savory twist, add powdered peanut butter to soy sauce, water, sesame oil, and garlic powder. Use this sauce in a stir-fry or add to cauliflower rice or zoodles.
- For dessert, Woods recommends mixing powdered peanut butter with almond milk for a healthy topping on a fruit parfait or the occasional serving of ice cream.
For more inspiration, consider using powdered peanut butter in the following Lose It! recipes:
6. Protein-Packed Overnight Oats
7. Mini Dark Chocolate Peanut Butter Cups
8. Smoothies
The Bottom Line
When considering powdered peanut butter over traditional versions, your decision ultimately depends on your dietary needs. If you want to reduce calories and fat, then powdered peanut butter may be beneficial. It can also be added to a variety of different recipes in the same way as traditional peanut butter.
A downside to powdered peanut butter is that it lacks some nutrients found in its traditional counterparts. It’s also more expensive than traditional peanut butter. “[These] jars can get a little pricey, especially if it becomes a staple ingredient in your home,” Woods says. Convenience may be another problem, since you need to mix the powder with water or nut milk rather than simply spooning peanut butter out of a jar.
As with any food, moderation is key here. Powdered peanut butter can be a great addition to your diet, but you may also consider regular versions once in while to help balance out your overall eating plan.
Editorial Resources and Fact-Checking
- Carter E. Powdered Peanut Butter Seriously? Michigan State University Extension. November 2, 2015.
- Peanut Butter. FoodData Central. U.S. Department of Agriculture. December 22, 2022.
- Powdered Peanut Butter. FoodData Central. U.S. Department of Agriculture. November 16, 2023.
- Hayman V. Powdered Peanut Butter. University of Wyoming. January 8, 2024.
- Peanut Butter, Creamy. FoodData Central. U.S. Department of Agriculture. April 28, 2022.
- Peanut Flour, Defatted. FoodData Central. U.S. Department of Agriculture. April 1, 2019.
- Lilly LN et al. The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study. Journal of the American College of Nutrition. May-June 2019.
