Fitness Nutrition Forums

The Power of Powdered Peanut Butter

If you enjoy peanut butter and would like to eat it more often without going up a pant size, there is a new peanut butter in town just for you.

Ahh, peanut butter. Has there ever been a more perfect food (unless you are allergic, of course)? Peanut butter is versatile, nutrient-dense, and incredibly delicious, but it also is a concentrated source of calories. What if there was a way to enjoy peanut butter without worrying about it being high in calories? Let me introduce you to: powdered peanut butter.

How It’s Made

Powdered peanut butter has been defatted--meaning most of the oil has been squeezed out of it. Depending on what brand you buy, some may have a dash of salt or sugar added, which is also typical of most regular peanut butter. You simply mix two tablespoons of the powder with one tablespoon of water. You may increase or decrease the amount of water you mix in until you get it to the desired consistency.

The Nutrition Facts

While all peanut butter--regular or powdered--is loaded with hunger-banishing protein, the calorie content and fat grams vary widely between the two types.

Regular peanut butter (on average), 2 Tablespoons: 180-200 calories, 16-18 grams fat, 0-3 grams sugar, 6-8 grams carbohydrate, 8 grams protein, 2 grams fiber, 0-140 mg sodium

PB2, 2 Tablespoons: 45 calories, 1.5 grams fat, 5 grams carbohydrate, 1 gram sugar, 5 grams protein, 2 grams fiber, 94 mg sodium

Just Great Stuff, 2 Tablespoons: 45 calories, 1.5 grams fat, 5 grams carbohydrate, 3 grams sugar, 4 grams protein, 1 gram fiber, 90 mg sodium

Jif Peanut Powder, 3 Tablespoons: 70 calories, 2 grams fat, 4 grams carbohydrate, 1 gram sugar, 8 grams protein, 2 grams fiber, 0 mg sodium

However, these stats may be a little ambiguous because when you add water to the two tablespoons of powdered peanut butter to make it into a spreadable form, you will actually end up with only about one to one-and-a-half tablespoons to spread onto your toast. However, if you use four tablespoons dried, reconstituted to make about two tablespoons of spreadable stuff, even with doubling the stats, you’re still looking at only 90 calories and 3 grams of fat, which is half the calories of regular peanut butter and significantly less fat (85% less fat).

How Does It Taste? What About The Texture?

To say the taste and texture is exactly the same as regular full-fat peanut butter would be a lie. However, the taste and texture are both still very pleasant. With the powdered stuff, the roasted peanut flavor is more bold and it tastes less sweet. The texture is not as smooth and creamy as regular peanut butter and is similar to that of firm hummus.

Where to Buy It?

Bell Plantation’s PB2® is probably the most commonly-found powdered peanut butter brand on the market and is the brand I saw hitting the shelves first. Betty Lou’s Just Great Stuff® was another one of the first brands to get their foot in the door with the innovative product. You can find these in some grocery stores and online. Worried you won’t be able to find it at your local grocery store? Don’t fret--powdered peanut butter has gone mainstream. Jif® recently launched its very own powdered peanut butter.

Ways To Enjoy It

Aside from just mixing the powder with water to make a creamy, spreadable peanut butter, there are numerous other ways to enjoy this protein-packed powder.

* Add it to plain, low-fat or nonfat yogurt and enjoy as a savory snack or as a dip.

* Make your own reduced-calorie Thai peanut sauce. Simply mix 1/2 cup of the prepared peanut butter with 1/4 cup low-sodium soy sauce, 1 teaspoon brown sugar, 1 tablespoon vinegar, 1/2 teaspoon red pepper flakes, 1/4 cup water, and 2 cloves garlic (minced).

* Toss it into your morning smoothie--it pairs really well with bananas, yogurt, and a little honey for a portable, protein-packed beverage.

* Add it to your favorite pancakes, waffles, or muffins for peanutty flavor. I like to add a little into the batter when I make banana bread.

*Love salsa but find it too acidic? Add a little powdered PB to cut the acidity.

* Make peanut butter and jelly without jelly -- reconstitute the powdered PB with fruit juice instead of water, and voila! Instant PB&J.

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