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Highest Protein and Lowest Calorie Peanut Butter in the UK

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I recently heard someone talking about making low calorie peanut butter from “peanut butter powder”. This piqued my interest as I had curbed my beloved peanut butter due to how calorie-dense it is. I had to investigate…

To find the highest protein and lowest calorie peanut butter that you can buy in the UK, I checked the macros of all the peanut butter and peanut powders available in the UK’s supermarkets and Amazon.

Image credit: @we_are_our_own_energy

Key takeaways

  • Peanut butter powders offer the highest protein per 100kcal.
  • Peanut butters with added whey protein are the highest protein per serving.
  • Peanut butters with higher peanut content are the next highest in protein per serving, but are also the highest in calories.
  • Peanut butter powders are considerably lower in calories than other kinds of peanut butter.

Why trust my picks?

My top-picks are 100% based on the nutritional data published by the retailer or manufacturers. They do not take into account subjective factors, such as taste, and don’t account for price. They are never influenced by any commissions or advertising deals. I will only make subjective comments about products I’ve had real experience with, and these opinions are not factored into the rankings. See the publishing principles page for more info.

Finding the peanut butters

To find the highest protein and lowest calorie peanut butter in the UK I searched the websites of all of the most popular supermarkets in the UK that make their entire range accessible online. I also searched Amazon to find any peanut butters by independent companies that aren’t stocked in supermarkets yet.

I used this data to create a table of every peanut butter that’s available in the UK with columns for highest protein per portion, highest protein per 100g, lowest calories per portion, lowest calories per 100g, and I calculated two metrics you won’t find on the packaging; highest protein per 100kcal and lowest calories per 10g protein.

Types of peanut butter I included

Here are the types of peanut butter that I’ve included:

  • Natural/organic peanut butter
  • Crunchy/chunky peanut butter
  • Smooth/creamy peanut butter
  • Powdered peanut butter

To make the peanut butter powders comparable to regular peanut butter, we factored in the weight of the water based on the preparation instructions for each product.

Highest protein peanut butter (per 100kcal)

If you’re looking for peanut butter with the highest protein content per 100kcal, in other words “high-protein, low-calorie peanut butter” for those counting calories and trying to get the most protein for your daily calorie allowance, here are the top picks. 

#NameProtein (100kcal)Stockists
1Chia Charge Peanut Butter Powder12.87gAmazon, Chia Charge
2Seba Garden Pure Peanut Butter Powder, 500g12.86gAmazon
3PBfit Organic Peanut Butter Powder11.46gOcado, Amazon
4PBfit Original Peanut Butter Powder11.23gOcado, Amazon
5ALLNUTRITION Natural Peanut Powder10.46gAmazon, All Nutrition
[Benchmark] Sun-Pat Smooth Peanut Butter3.89gTesco (& most others)
X[Lowest] Meridian Coconut & Peanut Butter3.05gOcado (& others)
Find more high protein per 100kcal peanut butter in the full data table.

In perspective

Chia Charge Peanut Butter Powder contains over 3x the protein per 100kcal of the ubiquitous Sun-Pat smooth.

If you switched to Chia Charge from Sun-Pat, you could have 3x the protein & volume of peanut butter for the same calories.

Image credit: @fitmomx.3

Highest protein peanut butter (per serving)

If you’re looking for peanut butter with the highest protein content per serving (15g), regardless of calories, here are the top picks. 

#NameProtein (Serv.)Stockists
1ALLNUTRITION Natural Peanut Powder5.00gAmazon, All Nutrition
2ALLNUTRITION Chocolate Peanut Powder4.80gAmazon, All Nutrition
2Dolgam Crunchy Energy Butter4.80gAmazon
3Proper Nutty Nowt but Nuts Peanut Butter4.76gOcado
4Proper Nutty Dark Roast Peanut Butter4.70gOcado
4Proper Nutty Peanut Butter Slightly Salted, 280g4.70gAmazon, Morrisons
5Pic’s Peanut Butter Crunchy 1 kg4.55gAmazon
[Benchmark] Sun-Pat Smooth Peanut Butter3.75gTesco (& most others)
X[Lowest] PBfit Chocolate Peanut Butter Powder2.15gOcado
Find more high protein per serving peanut butter in the full data table.

In perspective

If you eat 2 tablespoons of peanut butter every day, switch from the regular Sun-Pat to ALLNUTRITION, and over a week you’ll add 17.5g of protein to your diet while saving 938kcal.

That’s the equivalent protein of 4.5 large eggs whites and how many calories you’d burn running for 90 mins on a treadmill.

Image credit: @allnutrition.hu

Highest protein peanut butter (per 100g)

If you’re looking for peanut butter with the highest protein content per hundred grams, regardless of portion size, here are the top picks. 

#NameProtein (100g)Stockists
1ALLNUTRITION Natural Peanut Powder33.33gAmazon, All Nutrition
2ALLNUTRITION Chocolate Peanut Powder32.00gAmazon, All Nutrition
2Dolgam Crunchy Energy Butter32.00gAmazon
3Proper Nutty Nowt but Nuts Peanut Butter31.70gOcado
4Proper Nutty Dark Roast Peanut Butter31.30gOcado
4Proper Nutty Peanut Butter Slightly Salted31.30gAmazon, Morrisons
5Pic’s Peanut Butter Crunchy30.30gAmazon
[Benchmark] Sun-Pat Smooth Peanut Butter25.00gTesco, (& most others)
X[Lowest] PBfit Chocolate Peanut Butter Powder14.32gOcado
Find more high protein per 100g peanut butter in the full data table.

In perspective

ALLNUTRITION contains around 8g of protein per 100g more than our Sun-Pat benchmark. In a 4-tablespoon portion, that’s a protein boost of 5g. The equivalent protein to a BabyBel light.

Image credit: @kcal_culator

Lowest calorie peanut butter (per serving)

These peanut butters have the lowest calories per serving (15g). Ideal if you’ve already met your protein goal already and want the lowest-calorie option.

#Namekcal (serv.)Stockists
1PBfit Organic Peanut Butter Powder – 425g24kcalOcado, Amazon
2Seba Garden Pure Peanut Butter Powder, 500g26kcalAmazon
2PBfit Chocolate Peanut Butter Powder – 225g26kcalOcado, Amazon
3PBfit Original Peanut Butter Powder – 225g28kcalOcado, Amazon
4Chia Charge Peanut Butter Powder29kcalAmazon, Chia Charge
5ALLNUTRITION Natural Peanut Powder48kcalAmazon, All Nutrition
5ALLNUTRITION Chocolate Peanut Powder48kcalAmazon, All Nutrition
[Benchmark] Sun-Pat Smooth Peanut Butter96kcalTesco (& most others)
X[Highest] Calve Calvé Peanut Butter100kcalAmazon
Find more low-calorie peanut butter in the full data table.

In perspective

PBfit’s Organic Peanut Butter Powder (when prepared with water) has 72 calories per tablespoon less than the quintessential Sun-Pat Smooth Peanut Butter. That’s the equivalent calories of a fun-size Milky Way or how much you’d burn going hard at a punching bag for 10 mins. Every tablespoon!

Image credit: @healt.hylivingg

Lowest calorie peanut butter (per 100g)

To put the various sizes of peanut butter on a level playing field and give the larger peanut butter a chance, here are the lowest calorie peanut butter per 100g.

#Namekcal (100g)Stockists
1PBfit Organic Peanut Butter Powder – 425g161kcalOcado, Amazon
2Seba Garden Pure Peanut Butter Powder, 500g174kcalAmazon
2PBfit Chocolate Peanut Butter Powder – 225g174kcal Ocado, Amazon
3PBfit Original Peanut Butter Powder – 225g187kcal Ocado, Amazon
4Chia Charge Peanut Butter Powder194kcal Amazon, Chia Charge
5ALLNUTRITION Chocolate Peanut Powder317kcal Amazon, All Nutrition
[Benchmark] Sun-Pat Smooth Peanut Butter643kcalTesco (& most others)
X[Highest] Calve Calvé Peanut Butter664kcalAmazon
Find more low-calorie per 100g peanut butter in the full data table.

In perspective

Calve Calvé – the highest calorie product – is over 300% more calorific than PBfit Organic – the lowest calorie option. That’s quadruple the calories.

Image credit: @sweetandspicymacros

Lowest calorie peanut butter (per 10g protein)

These are the peanut butter that allow you to add 10g of protein to your meal for the fewest calories (this doesn’t account for portion size).

#Namekcal (10g prot.)Stockists
1Chia Charge Peanut Butter Powder78kcalAmazon, Chia Charge
1Seba Garden Pure Peanut Butter Powder, 500g78kcalAmazon
2PBfit Organic Peanut Butter Powder – 425g87kcalOcado, Amazon
3PBfit Original Peanut Butter Powder – 225g89kcalOcado, Amazon
4ALLNUTRITION Natural Peanut Powder96kcalAmazon, All Nutrition
5ALLNUTRITION Chocolate Peanut Powder99kcalAmazon, All Nutrition
[Benchmark] Sun-Pat Smooth Peanut Butter257kcalTesco (& most others)
X[Highest] Meridian Coconut & Peanut Butter328kcalOcado
Find more low-calorie per 10g peanut butter in the full data table.

In perspective

To get 10g of protein, you would have to eat around 250 calories more of Meridian Coconut & Peanut Butter than you would of Chia Charge Peanut Butter (when prepared with water).

That’s the equivalent calories of Almond Magnum ice cream or 55 minutes of brisk walking!

Image credit: @ceara.fit

Make a suggestion

Found a product that I’ve missed? Please let me know by leaving a comment, sending a message via the contact page, or DM on Instagram.


Many brands add ingredients such as oil, sugar or xylitol as well as salt, and these will change the nutritional profile. For example, products marketed as ‘reduced fat’ may have added sugar to enhance their taste. When buying peanut butter check labels carefully and, where possible, choose peanut butter made with as close to 100% peanuts as possible.

Nicola Shubrook, Registered Nutritionist – BBC Good Food

Just My Opinion

I usually avoid peanut butter because it is too calorie-dense. I know it’s a great source of healthy fat, but given I don’t have much fat allowance to play with, I prefer to save it for food I enjoy more, like salmon and olive oil.

Since discovering peanut butter powder, I snapped up some of the PBfit Original, which, when mixed with water, is indistinguishable from regular peanut butter, at least in my humble opinion.

It went down a treat on top of my protein bagels.

I’ve also been mixing some up to put on top of my Mars protein yoghurts (200g 0% fat natural yoghurt + 40g Mars whey protein = WHEY nicer than any you can buy!) to give it some Reece’s peanut butter cups vibes.

All in all, peanut butter powders are an amazing volume hack, and I’m chuffed that I’ve discovered them. Hopefully, they’ll be available in more supermarkets with a lower price tag soon.

Considerations

The top picks above give you a shortcut to the items that best fit your protein and calorie goals. I do not recommend that you buy them without considering the other factors. Below are some examples of factors you may consider. And remember, if the top picks above aren’t a good fit for you, check out the full data table to see the other options I found that didn’t make the top 5.

Other Macros

Be mindful of added sugars and types of fats in peanut butter. While it is a source of healthy unsaturated fats, some varieties may also include added sugars and higher levels of saturated fats. Checking nutritional labels can help you identify these components to choose products that align with your dietary goals.

Price

Powdered peanut butter and “high protein” varieties are only found in specialist stores or Amazon, where they are significantly more expensive—up to 10 times the price of regular supermarket peanut butter.

UPF

Many commercial peanut butters can be classified as ultra-processed foods due to added oils, sugars, and preservatives, which may detract from their nutritional value.

Serving Size

When comparing powdered peanut butter to regular peanut butter, it’s crucial to adjust for the addition of water to the powdered form. The nutritional information on powdered peanut butter labels reflects the dry weight, which can be misleading if directly compared to the wet weight of traditional peanut butter. To make an accurate comparison, consider the reconstituted weight of powdered peanut butter by factoring in the recommended amount of water and re-calculate the macros per 100g. This adjustment ensures a fair comparison of protein content, calories, and other nutritional metrics per serving size. This is a complicated calculation, so we’ve already done it for you in our data table. Found a product that’s not in our table? Please let us know!

Sources

Nutritional information for each top pick was taken from the retailer’s website.

All metrics on this page are calculated by us using data collected from retailer websites and compiled in my unique data table of all peanut butter available in the UK.

Protein and calorie amounts for other foods and exercises mentioned in the “In Perspective” and “Just My Opinion” sections were all obtained from Nutracheck. Please note that calorie equivalents for exercises vary depending on individual factors like sex and weight.

Images sources under each image, if not created by us.

What are your favourite peanut butter?

Let me know in the comments

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