Friday, April 12, 2013

Peanut Butter vs. Peanut Flour

What is peanut flour?

Peanut flour is created from peanuts which have been roasted and defatted, then ground up to a powdery consistency.

You might recognise peanut flour as PB2, a product which I've mentioned on the blog previously. PB2 is essentially the same as peanut flour, but with a a little sugar and salt added for flavour.

It may seem odd to eat flour, but, by adding water to it, the flour becomes what you recognise as peanut butter.

Peanut flour is an excellent source of protein for vegans and vegetarians. In a 1/4 cup (30g) serve there is 16g of protein!

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Protein Plus roasted peanut flour provides a healthful, lower-fat and gluten-free boost to a variety of foods. It is a great thickener for soups, a flavorful and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fish and other center-of-the-plate dishes. Plus, peanut flour is a good source of vitamin E, folate, fiber, niacin, magnesium and phosphorus.

If you're not one to read the labels on your food, you'd be surprised to know that peanut butters are usually full of ingredients other than peanuts. Let's see how peanut butter compares to peanut flour:

Nutritional info (per 30g serve)

Kraft Peanut Butter

180 calories
6g protein
16g fat
8g carbs
2g sugar
2g fibre
140mg sodium

Sanitarium 100% Natural Peanut Butter

185 calories
8g protein
15g fat
4g carbs
2g sugar
2g fibre
2mg sodium


113 calories
12.5g protein
3.8g fat
12.5g carbs
2.5g sugar
5g fibre
235mg sodium

Peanut Flour

110 calories
16g protein
4g fat
8g carbs
2g sugar
4g fibre
Zero sodium

Price (per 30g serve)

Kraft Peanut Butter - 32 cents

Sanitarium 100% Natural Peanut Butter - 31 cents

PB2 - 89 cents

Peanut Flour - 37 cents

My Thoughts

As you can see above, peanut flour has significantly less calories and fat, with almost three-times as much protein as traditional peanut butter. While it is slightly more expensive, I believe the nutritional facts outweigh any price discrepancy.

And at only 37 cents for 16g of protein? Peanut flour has a price to protein ratio which remains unmatched by most protein powders, meats and vegetables.

For me, peanut flour wins hands down.

Where to buy

Sanitarium 100% Peanut Butter is located in the health food aisle at Coles Supermarkets

PB2 and peanut flour can be purchased from

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Have you ever tried peanut flour?
What is your favourite way to use it in cooking?

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