What is Peanut Butter Powder?

What is Peanut Butter Powder? And is it any Good for You?

9 min read


01 Feb 2024


If you are one of many who love the taste of peanut butter, but sadly have to eat it sparingly because of its high calorie and fat content, then we have got some good news. You can now access a range of powders that can offer you the same potent flavors of your favorite brands, but with far fewer calories.

Great news, right? But what about your health? Is powder peanut butter good for you? Or are peanut butter powder recipes just another ploy to part you of your money, without giving you any weight loss benefits?

Come join us as we find out…

What is peanut butter powder?

peanut butter powder

This intriguing powder is made by first roasting peanuts, before ‘pressing them’ to help extract most of their natural oils, resulting in a low-fat product similar to peanut flour. You are left with a dry nut that is then ground down into a fine powder which you can easily add to smoothies, cereals and other foods.

Now the bonus that comes from treating peanuts this way is that you are left with a powder that tastes very similar to peanut butter – yay – BUT contains only 15% of the calories.

Even better than this, is the fact that it is possible to reconstitute this powder to a similar consistency of peanut butter. Simply add a little water and hey presto you can spread it onto your toast.

Similarly, if you’re more interested in its flavor – and not the actual spread – then you can easily add it to your recipes by sprinkling it into your baked goods, oatmeal, smoothies and yoghurt.

In doing so, you can harness this unique flavor without having to worry about all of the calories.

Things to note:

  • 1 tablespoon of may contain 96 calories and 8g of fat. When turned into a powder (as described above), 1 tablespoon contains 25 calories, 1g of fat, 3-4g of protein and 1g of fiber.
  • The fat in regular peanut butter is the heart-healthy kind i.e. monounsaturated, so the only nutritional benefit of powder is that it is lower in calories.
  • There are 3 key brands for powder peanut butter: Jif Peanut Powder (contains no salt or sugar and uses sweet roasted peanuts); PB2 Powdered Peanut Butter (has a subtle peanut flavor that is masked by a beany undertone – contains added salt and sugar) and Peanut Butter & Co. Mighty Nut Powdered Peanut Butter Original (primarily bitter in taste with a slight sweet and salty flavor – contains added salt and sugar).

Why use powder peanut butter?

Despite the obvious calorific benefit of peanut butter powders – especially for those of you who love it – there is a still a lot of scepticism surrounding its use. By cutting out these fats there are concerns over its peanut butter powder nutrition.

For instance, these fats – whilst high in calories – are good fats which can help to protect your heart (if consumed in moderation).

This begs the question: is powder worth the fat sacrifice?

Peanut butter powder nutrition benefits

  • Contains 85% fewer calories (from fat) – making it ideal for those on a calorie controlled diet as you can still enjoy the taste without piling on the pounds. NOTE: 2tbsp of natural peanut butter contains 190 calories, whilst 2tbsp of peanut butter powder provides 45 calories.
  • Less fat – even good fats should only be consumed in moderation. Powder helps to eliminate the risk of consuming too many fats by reducing its fat content. E.g. regular peanut butter contains 16g of fat per 2tbsp. Powder contains only 1.5g of fat in the same serving.
  • Peanut butter powder is a good source of fiber and protein, and can help you to control your appetite/food cravings.
  • Eating peanuts on a regular basis has been found to NOT cause weight gain (despite their fat and calorie content) as they can help you to feel satiated and fuller after meals (resulting in you consuming less calories – from snacks – across the day).
  • The oleic acid found in peanuts can help to lower blood pressure, reduce inflammation and decrease the risk of heart disease.
  • The saturated fats found in peanuts can help you to burn more calories when you’re resting.
  • Regular peanut butter contains added vegetable fats which can boost its calorie count. Powdered butter does not have this problem.
  • Most powders contain added salt and sugar to improve the taste. They are only added in small quantities – 1g of sugar per serving – meaning they shouldn’t affect your health/weight unless you eat a lot.

Now, you might have already guessed that powdered peanut butter is not 100% perfect. It has got a few faults which you should bear in mind when considering this as a tool for weight loss.

Come take a look and see what you think:

  • It is highly processed and is missing the following important nutrients: fewer monounsaturated fats (omega 3 and omega 6 fatty acids) and Vitamin E, which are essential for the health of your skin, brain, heart and nervous system.

How does powdered peanut butter differ from traditional peanut butter?

Powdered butter such as PB2 has fewer calories than traditional peanut butter and is typically lower in fat and calories. It is pressed to remove oils from roasted peanuts, making it a popular choice for those looking for a healthier alternative.

Peanut butter powder recipes

peanut butter recipes

Remember how we mentioned that peanut butter powder is great for adding flavor to dishes? It’s true! Thanks to it containing hardly any fat, it mixes more easily with liquids (compared to traditional nut butters) meaning you can do a lot more than turn it into a paste for dips or filling your sandwiches.

You can also use it as a dry seasoning on your oatmeal, within smoothies and batters, and to help flavor sauces. You can even shake it onto your popcorn or mix it with flour to dredge meats.

How can powdered peanut butter be used in recipes?

Powdered peanut butter can be used in a variety of recipes, including smoothies, baked goods, and savory dishes. It can be reconstituted with water to create a spreadable peanut butter consistency or added as a powdered ingredient for flavor enhancement.

Peanut butter powder smoothies

The following peanut butter powder smoothies are ideal if you’re trying to lose weight as it can turn your smoothie into a low calorie meal.

Kale, Banana and peanut butter powder smoothie

  • 1 Banana
  • ¼ cup of non-dairy milk
  • a handful of Kale
  • 1tbsp of peanut butter powder
  • 1tbsp of chia seeds
  • 1 cup of ice

Packed full of nutrients, you can create this simple peanut butter powder smoothie by pouring all of your liquid ingredients into a blender. Mix thoroughly before adding your banana, kale, peanut butter powder, chia seeds and ice. Keep blending (on high) until completely mixed.

Peanut Butter Powder Blueberry Cinnamon Smoothie

This high protein enriched smoothie packs a lot of flavor.

  • ¼ cup Whole fat Greek yoghurt
  • ¼-1/3 cup of unsweetened vanilla almond milk
  • 1 scoop of vanilla protein powder
  • 3tbsp peanut butter powder
  • 1/4tsp cinnamon
  • 1 cup frozen blueberries
  • 1 frozen banana (peeled and cut into chunks)

To make this peanut butter powder smoothie, first mix the yoghurt, almond milk, cinnamon, peanut butter powder and the protein powder together (we recommend using a blender for 5-10 seconds). Next, add in your blueberries and banana chunks and continue to blend until smooth.

Smoothies are not your only food option. Below are a handful of other peanut butter powder recipes that will greatly assist with your dietary goals:

Peanut Butter Banana Cookies

peanut butter banana cookies

  • 2 ripe bananas
  • 1 cup of Quick Oats
  • 2tbsp of peanut butter powder

To make, simply grease a cookie sheet and preheat your oven to 350 degrees. Next, mix together your bananas, oats and peanut butter powder, and if necessary add some cinnamon/chocolate chips (if you crave more flavor). Scoop onto your cookie sheet and bake for around 15 minutes.

Peanut Butter Powder Greek Yoghurt

Ideal for breakfast, this yoghurt is rich in protein and some vitamins.

  • ¾ cup of Greek Yoghurt
  • 1tbsp of peanut butter powder
  • A drizzle of honey
  • Sliced apples

Blend your yoghurt and powder in bowl before adding a drizzle of honey. To serve, we suggest adding some sliced apples that you can dip into the yoghurt.

Dark Chocolate Peanut Butter Powder Latte

Quick and easy to make, all you need is:

  • A cup of brewed espresso
  • 1-1 ½ cups of non-dairy milk e.g. almond or soya
  • Sweetener
  • 2tbsp of cocoa powder
  • 2tbsp of peanut butter powder

Brew your espresso like normal. In the meantime, heat up the milk on your stove and add the sweetener. Whilst it is still heating up, mix in the peanut butter powder and cocoa powder. Pour in your espresso and keep stirring it until it is thoroughly mixed. Froth the milk and sweetener and add to your espresso.

Peanut Butter Powder popcorn (microwaveable)


This is an interesting alternative to traditional popcorn flavors as it is healthier and much richer in taste.

  • 1tbsp of coconut oil
  • 1tsp of salt
  • 2tbsp of peanut butter powder
  • 1/3 cup of popcorn kernels
  • 1tbsp of sweetener

To make this healthy popcorn, you will first need to mix the coconut oil, salt and peanut butter powder together, before popping it into your microwave for a few seconds (to help it melt). Add your popcorn to the bowl and stir until all of the kernels are covered with this melted mixture. Cover the bowl with a vented lid and microwave for 3-5 minutes (or until you hear an interval of 1-2 seconds between pops).

Peanut Butter Powder popcorn


So is peanut butter powder good for you? Well, there is no denying that it can add flavor to your diet and offer you a low calorie/low fat alternative to natural peanut butter and is great when added to a meal replacement shake and add extra protein into your diet.

Meal Shake

Yet, despite its obvious ability to keep your calorie count under control, by extracting these natural oils and fats, you are also decreasing its nutritional content.

Sure, you could easily compensate this fat loss by introducing fish and avocados into your diet – which are other goods sources of monounsaturated fats. However, given that many peanut butter powders choose to add sugar and salt (to improve their taste); you’ll need to be careful about how much you consume, so you don’t risk punishing your body in other ways.

Truthfully? This powder is pretty adaptable and can easily be integrated into your meals, recipes and protein shakes. If you don’t believe us, take another look at the recipes above. However, if you’re looking for a natural way to lose weight – without having to sacrifice these essential fats – then we recommend that you stick to natural fat burners such as PhenQ. Not only can it protect your nutritional intake; it can offer you a dedicated weight loss support system.