Low-Calorie Peanut Butter Alternatives

Written by stewart smith
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Low-Calorie Peanut Butter Alternatives
Fortunately there are lower fat alternatives to peanut butter. (PhotoObjects.net/PhotoObjects.net/Getty Images)

Peanut butter is widely used as a spread on sandwich bread, as well as a popular ingredient in many deserts and candy. Unfortunately, peanut butter contains a high content of fat, which is not very healthy for people who are trying to control or reduce their body weight. The good news is that there are several alternatives to peanut butter that have less fat and can be spread on bread. Many alternatives have a similar taste to peanut butter.

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Low-Fat Peanut Butter Spreads

There are a few low-fat alternatives to regular peanut butter on the market which actually have peanut butter as the main ingredient in them, yet they are minus the high-fat content and high calories. Naturally, because of the peanut butter within these products, the taste is still very similar to the regular name brands of peanut butter. They contain about 40 per cent less calories and 85 per cent less fat as well. While some name-brand regular peanut butters have 188 calories for just 2 tbsp with 135 of those calories from fat, these low-fat spreads have around 100 calories per 2 tbsp with about 18 calories from fat. These products can be found at health food shops.

Low Fat Peanut Butter Powder Products

Powdered peanut butter products are low-fat alternatives to conventional peanut butter. Although they contain peanuts, 85 per cent of the fat content is removed from the peanuts in these products, and they are turned into a powder form. These products require you to add a liquid of your choice and voilà! you have a spreadable low fat version of peanut butter. You can add water, you can add a bit of oil if you would like or you could even mix it into some low-fat or fat-free cream cheese before spreading onto a cracker or a piece of bread. When you mix 2 tbsp of peanut butter powder product with water you get one serving with 45 calories, 13 of those calories from fat. Several products of this type are on the market and can be found online and at health food shops.

Soy Nut Spread Products

Soy nut products have become a lower fat alternative to peanut butter. The soy nuts are made into a buttery spread consistency and is similar in flavour and texture to that of peanut butter. It offers a lower fat and lower calorie content as well, with a serving that has about 170 calories and about 99 of those calories from fat, as opposed to the 188 calories and 135 calories from fat that is in peanut butter. The soy nut products make for a healthier and more diet-friendly alternative.


Hummus, a tasty spread that is made from a combination of chickpeas, sesame, lemon, and garlic, is a healthy alternative to using peanut butter. Although the taste of hummus is different, it is still a hearty and filling food that contains ingredients that are very flavourful and healthy. In contrast to peanut butter's high-calorie content, hummus contains 70 calories and 6g of fat in 2 tbsp.

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