Powdered peanut butter, also known as PB2, is a newer form of peanut butter that boasts additional health benefits over traditional peanut butter. By removing a portion of the natural oils from peanuts, powdered peanut butter has fewer calories, less fat, and more protein per serving compared to regular peanut butter.
But is powdered peanut butter actually healthier, or does regular peanut butter still reign supreme? Here is an in-depth comparison of the two forms of peanut butter to help you decide which one is right for your diet and lifestyle.
Nutrition Information
The biggest difference between powdered and regular peanut butter lies in their nutritional profiles. Powdered peanut butter has had a portion of the natural oils pressed out, giving it a very different nutrition makeup.
Here is a comparison of the nutrition facts for 2 tablespoons (32g) of Jif creamy peanut butter versus 2 tablespoons (32g) of PB2 powdered peanut butter:
| Nutrient | Jif Peanut Butter (2 tbsp) | PB2 Powdered Peanut Butter (2 tbsp) |
|---|---|---|
| Calories | 190 | 45 |
| Fat | 16g | 1.5g |
| Saturated Fat | 2g | 0g |
| Carbs | 7g | 5g |
| Fiber | 2g | 3g |
| Sugars | 3g | 2g |
| Protein | 8g | 8g |
As you can see, powdered peanut butter has dramatically fewer calories, fat, and saturated fat compared to regular peanut butter. It cuts calories by over 75% and fat grams by over 90%.
On the flip side, powdered peanut butter provides slightly more fiber and roughly the same amount of protein as regular peanut butter in a 2 tablespoon serving.
Clearly, powdered peanut butter has a strong nutritional advantage over regular peanut butter for those looking to cut calories and fat in their diets.
Calorie Density
In addition to having lower macros overall, powdered peanut butter is less calorie dense than regular peanut butter.
Calorie density looks at the number of calories in a certain weight of food. Foods with a high calorie density pack more calories into a smaller amount of food.
Here are the calorie densities for peanut butter versus powdered peanut butter:
- Regular peanut butter: about 155 calories per 100g
- Powdered peanut butter: about 110 calories per 100g
The lower fat content of powdered peanut butter brings down its overall calorie density. Eating 100 grams of powdered peanut butter provides around 45 fewer calories than eating 100 grams of regular peanut butter.
Choosing foods with a lower calorie density, like powdered peanut butter, is an effective weight loss strategy. You can eat a larger volume of food while still reducing overall calorie intake.
Micronutrients
Micronutrients are vitamins and minerals that our bodies need in small amounts to stay healthy.
Both regular and powdered peanut butter provide micronutrients like magnesium, phosphorus, zinc, folate, niacin, and Vitamin E.
However, powdered peanut butter loses some of its micronutrient content along with the fat that is pressed out to make it. The overall mineral and vitamin content is lower compared to regular peanut butter.
That said, powdered peanut butter still provides a decent source of micronutrients in addition to its great macros.
Ingredients
Reading the ingredients list is another way to compare regular and powdered peanut butter.
Here are the ingredients for Jif creamy peanut butter:
Roasted Peanuts, Sugar, Hydrogenated Vegetable Oils (Rapeseed and Soybean), Mono and Diglycerides, Molasses
And here are the ingredients for PB2 powdered peanut butter:
Peanuts, sugar, salt
The main difference is that powdered peanut butter does not contain any hydrogenated vegetable oils. Hydrogenation is a process that turns healthy unsaturated fats into less healthy trans fats.
By avoiding hydrogenated oils, powdered peanut butter provides a trans fat free option. This is another health advantage over regular peanut butter.
Taste
Of course, taste is the most important factor for many nut butter enthusiasts.
Powdered peanut butter can’t quite match the thick, creamy texture of traditional peanut butter. It has a drier, crumblier texture when eaten plain.
However, when mixed into water, smoothies, oatmeal, or yogurt, powdered peanut butter blends extremely well. You would be hard pressed to taste a difference between the two once mixed into recipes.
The flavor of powdered peanut butter is similar to regular, with a strong peanut taste. But without the oil, the flavor comes across a bit less smooth and creamy.
Overall, powdered peanut butter holds its own for taste when used in recipes. But regular peanut butter still provides superior stand-alone flavor for eating off a spoon or dipping with apples.
Cost
Price is another consideration when choosing between regular and powdered peanut butter.
Powdered peanut butter tends to cost more per pound compared to regular peanut butter. Here are some average costs for each type:
- Jif creamy peanut butter: $0.20 per ounce
- PB2 powdered peanut butter: $0.30 per ounce
Based on average retail prices, powdered peanut butter costs about 50% more than regular peanut butter per ounce.
Of course, prices vary between brands and locations. But you can generally expect to pay more for the convenience of powdered peanut butter.
However, keep in mind you typically use much less powdered peanut butter compared to regular. The recommended serving size of powdered peanut butter is 2 tablespoons compared to regular’s 3 tablespoons. So the price difference may be less per serving.
Convenience
Convenience is an area where powdered peanut butter really shines.
Because all the oil has been pressed out, powdered peanut butter has a very long shelf-stable life. An unopened jar can be stored at room temperature for over a year.
Regular peanut butter needs to be refrigerated after opening and still only lasts a few months. The oils will eventually oxidize and go rancid at room temperature.
Powdered peanut butter is also easier for traveling and transportation. Since it’s powder, you don’t have to worry about liquid peanut butter leaking or making a mess.
The lightweight powder is highly portable and mixes easily into liquids on the go. PB2 even sells single serve stick packs of powdered peanut butter.
For frequent travelers or people on busy schedules, powdered peanut butter provides much more convenience than having to deal with messy, perishable regular peanut butter.
Nutritional Suitability
Determining whether regular or powdered peanut butter is healthier also depends on your specific nutritional needs and diet goals.
Here is a breakdown of which form may be more suitable for different diets:
Weight Loss
Powdered peanut butter is better for weight loss. With about 85% fewer calories per serving, it is ideal for reducing calorie intake and slimming waistlines.
Keto or Low Carb
Both types can fit low carb, high fat diets like the keto diet. Powdered peanut butter simply provides far less fat per serving. But regular natural peanut butter has slightly fewer carb grams.
Diabetes or Low Glycemic
Powdered peanut butter has a lower glycemic index, meaning it has less of an effect on blood sugar levels. This makes it more suitable for diabetics or those controlling glycemic response.
High Protein
Powdered peanut butter contains just as much if not more protein per serving compared to regular. Athletes or those seeking protein can get their fix from either form.
Allergies
Those with nut allergies should avoid both types. However, powdered peanut butter’s lack of oils may make it less likely to cause severe reactions compared to regular peanut butter.
Baking and Cooking Uses
In most recipes like cookies, smoothies, and sauces, powdered and regular peanut butter can be used interchangeably. The dry powder mixes in seamlessly once wet ingredients are added.
However, for recipes where peanut butter is a major structural component, like peanut butter fudge or peanut butter cups, the dry powder may not hold its shape as well. Traditional thick and creamy peanut butter would be a better choice for those specific recipes.
Powdered peanut butter also tends to bake faster than the regular kind. Reduce oven time slightly for cookies or other baked goods using powdered peanut butter.
Overall, powdered and regular peanut butter can be swapped equally in most recipes. Just be aware that powdered may not provide quite the same texture for certain peanut-based candies or treats.
Environmental Impact
From an environmental standpoint, powdered peanut butter may have a slight edge over regular.
The processing required to press peanut butter into powder does take energy and resources. However, removing the oils means there is less overall material to package and transport.
With its extremely long shelf life, powdered peanut butter also generates less food waste. Open jars of regular peanut butter go bad relatively quickly if not consumed.
Plus, buying powdered peanut butter avoids the environmental impact of producing all the hydrogenated vegetable oils contained in many regular peanut butters.
While the differences are modest, powdered peanut butter may be a marginally more eco-friendly choice over heavily processed regular peanut butters containing hydrogenated oils and additives.
Conclusion
So what’s the final verdict on powdered vs. regular peanut butter?
Powdered peanut butter clearly wins when it comes to nutrition and health value. With up to 85% less fat and calories, PB2 is hard to beat if your goals include weight loss, heart health, diabetes management, or overall fat reduction.
The convenience of peanut butter powder for transportation and storage is another big advantage. Easy portability makes it ideal for travel, camping, and busy schedules.
However, traditional creamy peanut butter still can’t be matched when it comes to indulgent flavor and texture. And regular natural peanut butter avoids any highly processed ingredients.
Ultimately, both products have their merits. Powdered peanut butter makes more sense if health is your top priority. But for taste and minimal processing,rich and creamy regular peanut butter still holds strong.
Try incorporating powdered peanut butter into smoothies, oatmeal, or sauces for an easy nutrition boost. And save that to-die-for regular peanut butter to enjoy for special snacks and treats.
By enjoying both powdered and regular peanut butter in balance, you can maximize both the health benefits as well as the decadent joy of this nutty spread.