Is PB Powder High in Fat? A Look at the Nutritional Facts

December 22, 2025 •

3 min read

Powdered peanut butter contains up to 90% less fat than its traditional counterpart. This significant reduction is a result of pressing out most of the natural oils, a process that creates a low-calorie and high-protein alternative to the classic spread.

Quick Summary

Peanut butter powder is made by removing most of the oil from roasted peanuts, resulting in a product with significantly less fat and fewer calories than regular peanut butter.

Key Points

Low Fat: PB powder has significantly less fat, containing up to 90% fewer calories from fat than standard peanut butter.
Low Calorie: Due to the reduced fat content, PB powder is a much lower-calorie option per serving compared to traditional peanut butter.
Higher Protein: Per gram, PB powder is more protein-dense because the fat has been removed, leaving a higher concentration of protein.
Versatile Ingredient: It can be used as a dry powder for seasoning or mixed with water to create a spread, offering more culinary flexibility than regular peanut butter.
Less Satiating: The lower fat content means it may be less effective at providing the long-lasting feeling of fullness that the healthy fats in traditional peanut butter offer.
Check Labels: Some brands add sugar and salt, so reading the ingredient list is important to ensure you are getting a pure, low-fat product.

Understanding the Production of PB Powder

Powdered peanut butter is created through a process that physically removes most of the fat content from roasted peanuts. The peanuts are pressed to extract their natural oils, and the remaining solids are ground into a fine powder. This process is the key to PB powder's drastically different nutritional profile compared to its creamy, full-fat cousin. The final product retains the rich, nutty flavor of peanuts while shedding a significant portion of the fat and calories.

PB Powder vs. Traditional Peanut Butter: A Nutritional Breakdown

The most striking difference between PB powder and traditional peanut butter is the fat and calorie content. Traditional peanut butter is a high-fat, energy-dense food, whereas PB powder provides a concentrated source of protein with minimal fat. This makes PB powder a popular choice for those managing their weight or looking to increase their protein intake without consuming too many calories from fat.


Nutritional Aspect	PB Powder (2 Tbsp)	Regular Peanut Butter (2 Tbsp)
Calories	~60	~190
Total Fat	~1.5g	~16g
Protein	4-6g	7-8g
Carbohydrates	4-5g	7g
Saturated Fat	0g	Varies
Healthier Fats	Reduced	Rich source

The Trade-offs of a Low-Fat Profile

While PB powder's low-fat content is a major benefit for many, it's important to understand the trade-offs. The fats in traditional peanut butter are primarily heart-healthy monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and contribute to a feeling of fullness and satiety. By removing most of these fats, PB powder may be less satiating, and you may miss out on some of these benefits unless you incorporate other sources of healthy fats into your diet. Additionally, some fat-soluble vitamins, like vitamin E, are reduced during the defatting process.

Benefits Beyond Lower Fat

Beyond just being a low-fat option, PB powder offers several other advantages:

Versatility in recipes: Because it's a powder, it can be easily incorporated into many dishes without adding the bulk and oil of traditional peanut butter. It blends seamlessly into smoothies and batters.
Portability: It’s a convenient, shelf-stable product that is easy to transport for a quick protein boost on the go.
Texture Control: You can control the consistency by adding more or less liquid when reconstituting it. This allows for a drizzle, a thick paste, or a flavoring powder.

Some popular uses for PB powder include:

Mixing into protein shakes and smoothies for a nutty flavor
Stirring into oatmeal or yogurt
Creating sauces and marinades, like a low-fat satay sauce
Using it in baking recipes to add peanut flavor without extra oil
Sprinkling it over popcorn for a savory twist

Reading the Labels: Added Ingredients

It's crucial to check the ingredient list when purchasing PB powder, as not all products are created equal. Some brands, particularly flavored versions like chocolate, may contain added sugars and salts. If you are looking for the purest, lowest-fat option, seek out products with a simple ingredient list, such as just roasted peanuts and maybe a pinch of salt. Unsweetened varieties are also available for those monitoring sugar intake.

Conclusion: A Nutritious and Versatile Alternative

In conclusion, PB powder is not high in fat; it is a product specifically designed to be a low-fat, low-calorie alternative to traditional peanut butter. The removal of most of the natural oils during processing gives it a distinct nutritional profile, making it a valuable tool for those aiming for weight management or higher protein intake. While it offers less of the heart-healthy fats and some vitamins found in regular peanut butter, its versatility and convenience make it a fantastic and healthy addition to a balanced diet. For most people, the choice between PB powder and traditional peanut butter comes down to personal dietary goals and how it will be used in cooking.

Frequently Asked Questions

PB powder is made by pressing roasted peanuts to extract most of their natural oil. The remaining defatted peanut solids are then ground into a fine powder.

A two-tablespoon serving of PB powder contains approximately 1.5 grams of fat, while the same amount of traditional peanut butter has around 16 grams of fat.

It depends on your dietary goals. PB powder is a great low-calorie, low-fat option, but traditional peanut butter retains more heart-healthy monounsaturated fats and vitamin E.

Some versions of PB powder, especially flavored varieties, do contain added sugar and salt. You can find unsweetened options by checking the label.

Yes, PB powder can assist with weight management. Its lower calorie count allows you to enjoy peanut flavor with less caloric impact, and its protein content can help with satiety.

Yes, because PB powder has most of the fat removed, it is generally less satiating than traditional peanut butter. The healthy fats in the full-fat version help promote a feeling of fullness.

PB powder is very versatile. You can mix it into smoothies and oatmeal, use it to make low-fat sauces, or reconstitute it with water to create a spread.