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Defatted peanut butter Calories
High-protein, reduced-fat peanut butter alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Defatted peanut butter (16 g) has 52 calories. That works out to 327 calories per 100 g. It contains 4.8 g of carbs, 8 g of protein, 0.2 g of fat and 2.4 g of fiber. Its 2.6 mg of B3 covers 16% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Defatted peanut butter Nutrition Facts
Selected: 2 tablespoon (shredded) · 16 g
52
KCAL / 16G
Carbs
4.8g
· 2% DV
Protein
8g
· 16% DV
Fat
0.2g
· 0% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 60% · Fat 4%
Defatted peanut butter nutrition facts table · 2 tablespoon (shredded) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 40 mg | 2% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Defatted peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 16 g | 52 kcal |
| 1 teaspoon (shredded) | 3 g | 10 kcal |
| 1 tablespoon (shredded) | 8 g | 26 kcal |
| 1 serving (small) | 20 g | 65 kcal |
| 0.25 cup (shredded) | 24 g | 78 kcal |
| 1 ounce (whole) | 28 g | 92 kcal |
| 1 serving (medium) | 32 g | 105 kcal |
| 1 serving (large) | 45 g | 147 kcal |
| ½ cup (shredded) | 48 g | 157 kcal |
| 100 g | 100 g | 327 kcal |
Calculated from 327 calories per 100 g.
Frequently Asked Questions About Defatted peanut butter
What is defatted peanut butter?
Defatted peanut butter is usually a powder made by pressing much of the oil out of peanuts and grinding the remaining peanut solids. Mix it with water for a spreadable paste, or use it dry in recipes.
How do you mix defatted peanut butter into a spread?
Add water gradually to defatted peanut butter and stir until it reaches the consistency you want. Adding the water little by little helps prevent lumps; use less for a thick dip and more for a looser spread.
Does defatted peanut butter taste like regular peanut butter?
Yes, defatted peanut butter retains a recognizable roasted-peanut taste, but it is usually less rich and creamy than regular peanut butter because much of the oil has been removed. Mixing it with water gives it a spreadable texture, not the same richness.
Is defatted peanut butter healthier than regular peanut butter?
Defatted peanut butter contains less fat, but that does not automatically make it healthier for everyone. It can suit someone looking for a lower-fat option, while regular peanut butter provides a richer, creamier texture.
Can you bake with defatted peanut butter?
Yes, defatted peanut butter works in cookies, cakes, pancakes, and other baked goods. Its powder form is easy to stir into dry ingredients, but replacing all the recipe’s fat with it can make the result dry.
Can you use defatted peanut butter in smoothies?
Yes, blend defatted peanut butter powder straight into a smoothie for peanut flavor and a thicker texture. You do not need to mix it with water first, though blending it with the other ingredients helps it disperse evenly.
How do you store defatted peanut butter after opening?
Keep defatted peanut butter powder tightly sealed in a cool, dry place, away from moisture. Once mixed with water, treat it like a perishable spread: cover it, refrigerate it, and use it promptly.
Can defatted peanut butter replace regular peanut butter in recipes?
Sometimes, but defatted peanut butter does not provide the oil or richness of regular peanut butter. For a spread, mix it with water; in baking, avoid a one-for-one swap that removes the recipe’s fat, since that can change the texture.
Can defatted peanut butter help with weight loss?
Defatted peanut butter can be a lower-fat alternative to regular peanut butter, but it does not cause weight loss on its own. Consider how you use it and any added ingredients, such as sugar, when choosing a product.
Can you eat defatted peanut butter powder without mixing it?
Yes, defatted peanut butter powder can be eaten dry, for example stirred into oatmeal or blended into a smoothie. For a spread or dip, mix it with water; eating a spoonful of dry powder may feel unpleasant because it absorbs moisture.
Defatted peanut butter Vitamins & Minerals
Vitamins
B3
2.56mg · 16% DV
Biotin
2.88µg · 10% DV
B5
0.26mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Phosphorus
67mg · 10% DV
Manganese
0.19mg · 8% DV
Magnesium
29mg · 7% DV
Potassium ⭐
192mg · 6% DV
Sodium
40mg · 2% DV
Defatted peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Defatted peanut butter
To burn the 52 calories in 2 tablespoon (shredded) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Defatted peanut butter?
Defatted peanut butter is made from roasted peanuts after much of their oil has been pressed out, then ground into a powder or dry mix. Stir in water to make a spread, or use it dry in recipes. It keeps the familiar roasted-peanut flavour, but tends to be less rich and creamy than ordinary peanut butter.
It can be stirred into porridge, yoghurt or smoothies, spread on toast, or used in sauces and baking. In the US and elsewhere, powdered versions are often mixed to order for a lighter spread. It is high in protein and fibre, with 50 g of protein per 100 g, and far less fat than standard peanut butter. Add water gradually to get the consistency you want; it pairs well with banana or cocoa.
How Nutritious Is Defatted peanut butter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Defatted peanut butter Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Defatted peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Defatted peanut butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Defatted peanut butter Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.11g
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Nutrition data compiled from USDA FoodData Central and scientific sources.