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Peanut flour Calories
High-protein, reduced-fat flour alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peanut flour (16 g) has 52 calories. That works out to 327 calories per 100 g. It contains 5.5 g of carbs, 8.3 g of protein, 0.2 g of fat and 2.4 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Peanut flour Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
52
KCAL / 16G
Carbs
5.5g
· 2% DV
Protein
8.3g
· 17% 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 39% · Protein 58% · Fat 3%
Peanut flour nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.88 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 8.3 g | 17% |
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 Peanut flour?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 16 g | 52 kcal |
| 1 tablespoon (small) | 8 g | 26 kcal |
| 1 serving (medium) | 20 g | 65 kcal |
| 3 tablespoon (large) | 24 g | 78 kcal |
| 0.25 cup (quarter) | 28 g | 92 kcal |
| 1 serving (large) | 40 g | 131 kcal |
| ½ cup (half) | 56 g | 183 kcal |
| 100 g | 100 g | 327 kcal |
| 1 cup (whole) | 112 g | 366 kcal |
Calculated from 327 calories per 100 g.
Frequently Asked Questions About Peanut flour
What is peanut flour made from?
Peanut flour is usually made by pressing much of the oil from roasted peanuts and grinding the remaining solids. It is a dry powder, unlike ground whole peanuts, which quickly turn into a rich, oily paste.
Can you bake with peanut flour?
Yes, peanut flour works in baking, but it rarely replaces wheat flour cup for cup. It lacks gluten and can make batters denser, so start by swapping only part of the flour and adjust the liquid if needed.
Can peanut flour replace protein powder?
Peanut flour can add peanut flavor and protein to smoothies or oatmeal, but it is not a direct substitute for protein powder in every recipe. Its flavor, texture, and other nutrients affect the result, especially in drinks meant to dissolve smoothly.
Does peanut flour taste like peanut butter?
Peanut flour has a clear roasted-peanut flavor, but it is usually drier and less rich than peanut butter because much of its oil has been removed. Its flavor is especially noticeable in plain batters, sauces, and smoothies.
How do you use peanut flour to thicken a sauce?
Whisk peanut flour with a little cool water first to make a smooth paste, then stir it into the sauce. Adding the dry powder straight to hot liquid can leave stubborn lumps, while gradual mixing gives you more control over thickness.
Is peanut flour the same as powdered peanut butter?
Not always. Peanut flour is generally a ground, reduced-fat peanut ingredient, while powdered peanut butter products may also contain added sugar, salt, or other ingredients. The terms can overlap, so they do not guarantee identical products or results.
How should you store peanut flour after opening?
Keep peanut flour in a tightly sealed, dry container away from heat and sunlight. For longer storage, refrigeration can help preserve its flavor because the small amount of remaining peanut oil may eventually turn rancid.
Can you make peanut flour at home?
You can grind peanuts at home, but the result is usually not the same as reduced-fat peanut flour. As the peanuts are ground, their oil is released and the powder becomes a paste; removing most of that oil requires pressing or other processing.
Can peanut flour be eaten without cooking it?
Food-ready peanut flour can generally be stirred into yogurt, oatmeal, or smoothies without cooking. If a product is made from raw peanuts, follow its preparation instructions rather than assuming it is ready to eat.
Does peanut flour help with weight loss?
Peanut flour does not cause weight loss by itself. Its protein and fiber can make a meal more filling, but adding it to sweetened drinks or oversized recipes can offset that benefit.
Peanut flour Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
Biotin
3.36µg · 11% DV
Folate
23.2µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.17mg · 19% DV
Phosphorus
94mg · 13% DV
Manganese
0.27mg · 12% DV
Magnesium
46mg · 11% DV
Potassium ⭐
200mg · 6% DV
Sodium
2.88mg · 0% DV
Peanut flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut flour
To burn the 52 calories in 2 tablespoon (medium) (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 Peanut flour?
Peanut flour is made by pressing some of the oil from peanuts and grinding the remaining meal into a fine powder. It has a concentrated, roasted-peanut flavour and can add both taste and body to recipes. In kitchens where it is used, it often goes into baking, smoothies, porridge, sauces and drinks; it can also be stirred into yoghurt or oatmeal for an easy breakfast. Mixed with liquid, it thickens readily, so you may need to adjust a recipe’s proportions.
It is a high-protein, lower-fat alternative to many flours, with 52 g of protein per 100 g. Since it contains no gluten, it will not give wheat-based dough the same structure, and replacing all the flour may change the result. Try it alongside other flours in baking, or add a spoonful to a smoothie when you want a pronounced peanut flavour.
How Nutritious Is Peanut flour?
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 Peanut flour 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 Peanut flour Contain Allergens?
Contains these allergens:
Which Diets Is Peanut flour Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Peanut flour Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
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Nutrition data compiled from USDA FoodData Central and scientific sources.