Why Is Powdered Peanut Butter So Healthy For Dieters?

While there is something undeniably satisfying about the creamy, nutty consistency, peanut butter is not really a dieter’s dream food. Unfortunately, science is yet to come up with a peanut spread that tastes just as good and spreads just as thick, yet ranks low on calories.

However, there is a new version of peanut butter that mimics the same glorious flavor while slashing the calorie count and fat content to more than half as compared to that of its creamy counterpart.


Say hello to powdered peanut butter.

How It’s Made

Powdered peanut butter is made by removing most of the fat from the peanuts and grinding them into a powder.


Powdered peanut butter is made by defatting roasted peanuts. This means pressing roasted peanuts to remove the maximum amount of oil. These peanuts are then crushed and ground into a fine powder which can be reconstituted with water. This method reduces the fat and calorie content while leaving behind the same authentic taste.

Depending on what brand you buy, some jars of powdered peanut butter may have a tiny dash of sugar or salt added to it. This is also typical of the regular variety of peanut butter.


Taste And Texture

Powdered peanut butter does not taste or feel the same as the regular peanut butter we’re all so used to. The taste, however, is still delicious, with the roasted peanut flavor being more pronounced while being a little less sweet.

The grainy texture is pleasant, though not as creamy, thick, and smooth as regular peanut butter. It is almost similar to that of firm hummus.


Nutrition Facts

 As compared to its creamy counterpart, powdered peanut butter has only 1 gram of fat and is very low in calories.

By pressing and squeezing out most of the fat from the roasted peanuts, powdered peanut butter contains roughly 85% less fat than the regular variety of peanut butter. What you’re left with is a healthy amount of fiber and protein.


One tablespoon of powdered peanut butter has approximately:

  • 25 calories
  • 3 to 4 grams of protein
  • 1 gram of fat
  • 1 gram of fiber

In comparison, regular peanut butter has the same amount of fiber and protein but has approximately 96 calories and 8 grams of fat for every single tablespoon.


However, the fat in the regular variety of peanut butter is mainly the monounsaturated kind, which is extremely healthy for the heart. Therefore, the only nutritional advantage that powdered peanut butter has over its regular counterpart is that it is much lower in calorie count.

Health Benefits

 Because of its texture, powdered peanut butter is very versatile and can be used in snacks and meals because of its texture.


There are three main health benefits of eating powdered peanut butter.

1. Much Lower In Calories

As mentioned earlier, powdered peanut butter is very low in calorie content since it delivers only 1 gram of fat per tablespoon. This is a blessing for weight-watchers who turn to the roasted peanut flavor for comfort.

2. Versatility Allows For More Nutrition

As compared to the creamier, regular variety, powdered peanut butter is a lot more versatile and can be used in snacks and meals because of its texture. Sprinkle it over bananas or apple slices for a quick healthy snack, or add a spoonful to your health shakes for that extra nutritional punch.

Prefer a spread instead? Just mix it with a little water depending on what consistency you desire and smear it on your toast!

3. Preserves The Original Nutrients

Even when reduced to its “powdered” form, powdered peanut butter still maintains the natural goodness of peanuts by preserving all of those heart-healthy monounsaturated fatty acids.

Instructions For Eating

Typically, powdered peanut butter is eaten by mixing two tablespoons of the powder with a single tablespoon of water. Depending on what kind of consistency you want, you may either increase or decrease the amount of water to mix the powder in.

How To Include It In Your Diet

Powdered peanut powder can be added to shakes and sprinkled on top of yogurt for an added nutritional punch.

You don’t always have to limit yourself to mixing powdered peanut butter with water to make a spread. Here are some other ways you can add it to your diet to avail more of its nutritional benefits.

  • Sprinkle it into plain, nonfat or low-fat yogurt to enjoy as a healthy dip or a savory snack.
  • Toss a few spoonfuls of it into your morning smoothie or your protein shakes; it pairs very well with yogurt and bananas. You may even add a little honey if you want some sweetness.
  • Use it as a healthy topping for your pancakes, waffles, or muffins, or simply mix it into your batter before cooking or baking.
  • Instead of water, use freshly squeezed fruit juice to reconstitute a few tablespoons of powdered peanut butter and you have an instant peanut butter and jelly spread without the extra sugar!

If you’re someone who is on a strict diet, this lightened up rendition of the creamy, highly-calorific spread is ideal for you. Remember though, that this product does not match up to the rich and thick texture of the regular variety that we all love so much. However, it still manages to successfully retain its authentic nutty flavor and can transform many bland snacks and foods so you can continue enjoying that nutty flavor, absolutely guilt-free!