12/09/2026
🥜 Did you know powdered peanut butter was a thing?
It’s made by pressing most of the oil from roasted peanuts and then grinding them into a powder. This means it has fewer calories and much less fat while retaining protein.
But that doesn’t automatically make it healthier—it’s simply a different option.
I’ve compared powdered peanut butter with two traditional peanut butters using the same 20 g amount. Scroll through the images to see how they compare for calories, protein, fat, carbohydrate, ingredients, saturated fat and sodium.
A few key takeaways:
🥄 Powdered peanut butter may be useful when you want peanut flavour with fewer calories and less fat. Mix it with water to make a spread, or add it to yoghurt, oats and smoothies.
🥜 Traditional peanut butter still fits! It provides mostly unsaturated fats but is more energy-dense, so portion size may be worth considering if weight loss is your goal.
🔎 For an everyday peanut butter, look for a high percentage of peanuts and a simple ingredients list.
🧂 If you’re watching your salt intake, choose a peanut butter made from 100% peanuts with no added salt where possible.
For blood glucose, all three are relatively low in available carbohydrate per serve. The toast, crackers, fruit or oats you eat with them will usually contribute more carbohydrate than the peanut butter itself.
There isn’t one perfect jar. Choose what suits your health goals, preferences, budget and how you plan to use it.
Now for the real peanut butter debate: are you team smooth or team crunchy? 👇
This post is not sponsored. Nutrition information is based on the product labels shown and a 20 g comparison. Product recipes and nutrition information can change.
