Bowl of Greek yogurt swirled with peanut butter powder and banana

Greek Yogurt and Peanut Butter Powder: What You Need to Know

ByCraig Brockie Last updated

What powdered peanut butter is

Powdered peanut butter is roasted peanuts with most of the oil pressed out, ground into a fine flour. PB2, one of the best-known brands, says on its product page that its roasted peanuts “are pressed to remove most of the oil,” then a little sugar and salt are added. Stirred into Greek yogurt, it gives you peanut flavor and extra protein with far less fat than a spoonful of regular peanut butter.

The unflavored base ingredient has its own USDA entry. FoodData Central lists defatted peanut flour at 327 calories, 52.2 grams of protein and 0.55 grams of fat per 100 grams. That works out to roughly 15 grams of protein per ounce, which is why the powder pairs so well with an already protein-rich food like Greek yogurt.

Ultimate Gut is published by Ultimate Health Solutions, which sells a yogurt maker, probiotic capsules and an inulin fiber supplement. None of the products reviewed here are ours, and these brands don’t pay us.

Powdered vs regular peanut butter, per 2 tablespoons

A tablespoon of powder weighs much less than a tablespoon of dense, oily peanut butter, so a 2-tablespoon scoop is not an even swap by weight. The table compares the serving sizes people actually use. PB2 figures come from the Nutrition Facts panels shown in the product images on the PB2 Original and PB2 with Cocoa pages (labels checked October 2026). The peanut butter column is USDA data for smooth peanut butter without salt, using its 2-tablespoon (32 g) portion.

Per 2 tbspPB2 Original (13 g)PB2 with Cocoa (13 g)Smooth peanut butter, unsalted (32 g, USDA)
Calories6050191
Protein6 g4 g7.1 g
Fat1.5 g1 g16.4 g
Fiber1 g1 g1.6 g
Total sugars2 g4 g3.4 g
Added sugars1 g3 gNot listed
Sodium90 mg100 mg5 mg

The trade is plain to see. The powder cuts about two-thirds of the calories, almost all of it fat, while keeping most of the protein. In return you get a little added sugar and more sodium than unsalted peanut butter, although salted jars of regular peanut butter carry far more sodium than the unsalted entry shown here. Other brands of powdered peanut butter exist, and their sugar, salt and protein differ, so read the panel on whichever jar you buy.

The protein math of a Greek yogurt and peanut butter powder bowl

USDA lists a 6-ounce (170 g) container of plain nonfat Greek yogurt at about 100 calories and 17.3 grams of protein. The same amount of plain whole-milk Greek yogurt comes to about 165 calories and 15.3 grams of protein. Here is what happens when you add 2 tablespoons of powder or regular peanut butter, using the figures above:

  • Nonfat Greek yogurt + 2 tbsp PB2 Original: about 160 calories and 23 grams of protein.
  • Whole-milk Greek yogurt + 2 tbsp PB2 Original: about 225 calories and 21 grams of protein.
  • Nonfat Greek yogurt + 2 tbsp regular peanut butter: about 290 calories, 24 grams of protein and 17 grams of fat.

These numbers are our arithmetic from USDA FoodData Central and the PB2 label, not a lab analysis, and your yogurt brand may differ by a few grams. For a deeper look at how much protein different yogurts carry, see our guide to Greek yogurt protein. If you want to push the total higher still, Greek yogurt and protein powder covers that route.

Mixing ratios that work

Small bowl of peanut butter powder beside a bowl of Greek yogurt

PB2’s label directions for making a spread are 2 tablespoons of powder to 1.5 tablespoons of water (shown on the product page label image). In yogurt, the yogurt’s own moisture does most of that job. For a 3/4-cup (6 oz) serving:

  • Light peanut flavor: 1 tablespoon powder. No extra liquid needed.
  • Standard: 2 tablespoons powder. Add 1 to 2 teaspoons of milk or water if your yogurt is very thick.
  • Strong, frosting-like: 3 tablespoons powder plus 1 tablespoon milk or water.

Thick strained yogurt will tighten up as the powder absorbs liquid, so add any extra liquid a teaspoon at a time.

Five combinations to try

Each starts with 3/4 cup plain Greek yogurt. For more ideas built around the same base, see Greek yogurt bowl and Greek yogurt breakfast.

Peanut butter banana

  • 2 tbsp peanut butter powder
  • 1/2 banana, sliced
  • Pinch of cinnamon

PB and jelly

  • 2 tbsp peanut butter powder
  • 1/2 cup raspberries or mashed strawberries
  • 1 tsp chia seeds

Chocolate peanut

  • 2 tbsp cocoa peanut butter powder, or 2 tbsp plain powder plus 1 tsp unsweetened cocoa
  • 1 tbsp chopped roasted peanuts

Apple crunch

  • 2 tbsp peanut butter powder
  • 1/2 apple, diced
  • 2 tbsp rolled oats or granola

Overnight peanut oats

  • 2 tbsp peanut butter powder
  • 1/4 cup rolled oats
  • 1/4 cup milk
  • Stir, cover and refrigerate overnight

How to keep it smooth

Powder dumped straight onto cold, thick yogurt tends to form dry pockets. PB2’s own label notes that “clumps may naturally occur” and advises shaking the jar before use. These steps help:

  1. Shake the jar, then break up any lumps in the scoop with a fork.
  2. Make a paste first: whisk the powder with the label ratio of water (about 1.5 tablespoons per 2 tablespoons of powder) until glossy.
  3. Fold the paste into the yogurt instead of stirring powder in dry.
  4. Let the bowl sit for 3 to 5 minutes so the powder hydrates, then stir once more.

Sugar and sodium in flavored powders

Flavor variants usually carry more sugar. On the PB2 labels, the cocoa version lists 4 grams of total sugars including 3 grams added, against 1 gram added in the original. Sodium runs 90 to 100 milligrams per serving for both.

For context, the Dietary Guidelines for Americans, 2025-2030 state that no amount of added sugars is recommended and that one meal should contain no more than 10 grams of them. A cocoa powder scoop on plain yogurt stays well under that. Pair a flavored powder with a sweetened or fruit-on-the-bottom yogurt and you can pass it in a single bowl, so plain yogurt plus fruit is the easier base.

Straining your own Greek yogurt

You can make the base yourself from any plain yogurt, homemade or store-bought. The University of Illinois Extension method is simple: line a strainer with a double layer of cheesecloth, set it over a container, add the yogurt, cover and refrigerate. Draining for 2 to 4 hours gives Greek-style yogurt, and 8 to 24 hours gives a thick yogurt cheese.

Strained yogurt holds powder well because it is thick enough to keep a swirl. Save the drained liquid for baking or smoothies; whey from yogurt explains what it is. For a full walkthrough from milk to finished yogurt, see homemade Greek yogurt.

A note on peanut allergy

Powdered peanut butter is still peanuts, and removing the oil does not remove the allergen. The FDA lists peanuts and milk among the nine major food allergens and warns that some reactions can progress to anaphylaxis, with signs such as hives, vomiting and difficulty breathing. The PB2 label carries a plain “Contains: peanuts” statement.

If anyone in your household has a peanut allergy, keep the powder sealed and away from shared scoops, since fine powder spreads easily. Anyone who shows signs of a severe reaction after eating needs emergency care right away. This is general information, not medical advice.

Related topics

Sources

Craig Brockie is the founder of Ultimate Health Solutions, the company behind Ultimate Gut, and the author of Ultimate Health, The Ultimate Gut Health Guide and The Unlimited Probiotics Guide. After injuries and chronic health problems in his twenties that conventional care didn’t resolve, he began researching health on his own and has studied natural health for 30 years. He is not a medical professional, and his articles are general information, not medical advice.

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