The Official Serving Size of PB2
For those new to powdered peanut butter, one of the first questions is always about proper portioning. The official serving size for PB2 is 2 tablespoons (13 grams) of the powder. This measurement is based on the dry powder and not the rehydrated paste. The manufacturer recommends mixing 2 tablespoons of PB2 powder with 1.5 tablespoons of water to create a peanut butter-like spread. Of course, you can adjust the water ratio to achieve your desired consistency, whether you prefer a thicker paste or a thinner sauce.
A Closer Look at the Nutrition Facts
Using the standard 2-tablespoon serving as a guide, here is the nutritional breakdown for PB2 Original, which is a great starting point for understanding its dietary role:
- Calories: 60
- Total Fat: 1.5g
- Saturated Fat: 0g
- Total Carbohydrates: 5g
- Dietary Fiber: 1g
- Sugars: 2g (1g added sugar)
- Protein: 6g
- Sodium: 90mg
These numbers illustrate why PB2 has become a popular item for those focused on weight management. The low fat and calorie counts allow for the unmistakable flavor of peanut butter without the caloric density of its traditional counterpart.
PB2 vs. Traditional Peanut Butter: A Nutritional Showdown
While PB2 offers significant advantages for calorie control, it's not an exact nutritional replica of traditional peanut butter. The key difference lies in the fat content. The process of pressing roasted peanuts to create PB2 removes most of the oil, which also removes many of the healthy monounsaturated fats and fat-soluble vitamins found in regular peanut butter. The comparison below highlights these key differences, showing why one might be a better choice depending on your dietary goals.
Table: PB2 vs. Traditional Peanut Butter (per 2 tbsp)
| Nutrient | PB2 Original (13g) | Traditional Peanut Butter (32g) |
|---|---|---|
| Calories | 60 | ~190 |
| Total Fat | 1.5g | ~16g |
| Protein | 6g | ~7g |
| Key Benefit | Lower in calories and fat | Higher in healthy fats & Vitamin E |
| Versatility | Can be used as a powder or paste | Primarily used as a paste or spread |
| Texture | Mixes easily, smooth when rehydrated | Rich, creamy, or chunky |
The Pros and Cons
Pros of PB2:
- Calorie and Fat Reduction: Provides a low-calorie alternative for those on a diet, as it delivers the flavor of peanut butter with a fraction of the calories and fat.
- High in Protein: Offers 6 grams of protein per serving, which contributes to satiety and muscle repair.
- Versatility in the Kitchen: Can be used in its powdered form for baking, as a seasoning, or blended into smoothies, where regular peanut butter can create a clumpy texture.
- Reduced Choking Hazard: When mixed to a thinner consistency, it can be a safer alternative for people with a high risk of choking.
Cons of PB2:
- Lower Healthy Fat Content: By removing the oil, PB2 loses the high concentration of beneficial monounsaturated fats and vitamin E that are abundant in traditional peanut butter.
- Added Sugar and Salt: The original version contains a small amount of added sugar and salt to improve flavor, which should be considered if you are monitoring your intake.
- Altered Taste and Texture: When rehydrated, some find the paste texture to be less rich and creamy than traditional peanut butter.
How to Use PB2 Effectively
The versatility of PB2 extends far beyond simply mixing it with water. Here are a few popular ways to incorporate it into your diet:
- Smoothies and Shakes: Blend a serving or two into your morning smoothie for a protein boost and nutty flavor.
- Oatmeal and Yogurt: Stir the powder directly into your oatmeal or Greek yogurt. It mixes easily and adds flavor without extra calories.
- Baking: Use PB2 in baking recipes for muffins, pancakes, or cookies to get the peanut butter flavor with a lower fat profile.
- Savory Sauces: Create savory peanut sauces for chicken, noodles, or a dressing for salads by mixing PB2 with liquid ingredients like soy sauce, lime juice, and ginger.
- Healthy Snacks: Sprinkle PB2 on popcorn or mix it with cottage cheese for a high-protein, flavorful snack.
Maximizing PB2 in Your Diet
While PB2 is a great tool, it shouldn't completely replace whole-food sources of healthy fats. Consider it an ingredient to be used strategically. For example, if you're looking for the heart-healthy benefits of monounsaturated fats, a spoonful of avocado or a drizzle of olive oil would be a better choice. PB2 is perfect for times when you want the flavor of peanut butter without the added calories, such as a post-workout shake or a quick snack. Always pay attention to the serving size, as consuming excessive amounts will negate the low-calorie advantage. Experiment with different liquids, like almond milk, to alter the flavor and texture of your rehydrated paste.
Conclusion
To answer the question, how much is one serving of PB2? the standard is 2 tablespoons (13g) of the dry powder. This serving provides a modest 60 calories, 1.5g of fat, and 6g of protein, making it an excellent tool for managing calorie and fat intake. While it lacks some of the healthy fats and vitamin E found in traditional peanut butter due to its processing, its versatility and low-calorie profile make it a valuable addition to a diet focused on weight management or fitness. For the best nutritional balance, consider PB2 as a low-calorie flavor enhancer and continue to include other sources of healthy fats in your overall eating plan. For more information on understanding nutrition labels, consult resources from the U.S. Food and Drug Administration (FDA).
