Is Peanut Butter Powder Healthier Than Peanut Butter? A Dietitian Answers

If you're a peanut butter addict, peanut butter powder may seem like a dream come true. People love it for its peanutty flavor, and as a source of protein with fewer calories and fat than regular peanut butter. But is it healthier?

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POPSUGAR wanted an expert's opinion, so we asked Stephanie Ferrari, a registered dietitian with Fresh Communications what she thought about peanut butter powder. It helps to know what it is and how it's made. Stephanie explained, "PB Powder is created when roasted peanuts are pressed, and the oil and fat are removed from the peanuts. Most of the calories in peanut butter actually comes from that oil and fat, so when you remove it, the caloric content of what's left goes way down."

For comparison, two tablespoons of regular peanut butter has 190 calories, 16 grams of fat, and seven grams of protein. Two tablespoons of PB powder has 50 calories, 1.5 grams of fat, and offers six grams of protein. That's 90 percent less fat and one-third fewer calories!

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Stephanie says that just because PB powder is lower in calories and fat, doesn't mean that it's healthier, or that there's something wrong with eating regular peanut butter. Which you choose to eat depends on your goals.

Stephanie added, "The fat in peanut butter comes from monounsaturated fats [MUFAs], which is a fancy term for healthy fat." MUFAs are heart-healthy because they can lower bad cholesterol levels and reduce your risk of heart disease. Peanuts also offer omega-3 fatty acids and tons of omega-6 fatty acids, which are essential for a robust immune system. Including MUFAs in your diet can also help diminish belly fat.

"I personally love to spread peanut butter on a whole grain English muffin in the morning for breakfast," Stephanie shared. "However, if you are looking to lose weight and cut calories, but you LOVE the taste of peanut butter, PB powder could be a good alternative."

One benefit of using PB powder over peanut butter is that it's easier to cook with because it doesn't clump. PB powder can made into a spread for toast, can be added to smoothies, mixed into yogurt, oatmeal, or chia pudding — or incorporated into pancake and waffle mixes, muffins, and energy bar recipes.

One other thing to note is that the popular brand PBFit contains palm sugar. Although it only adds two grams of sugar per two-tablespoon serving, if you want to avoid added sugars, the Crazy Richard's brand only has one ingredient — peanuts — and has just one gram of sugar.