Peanut flour, low fat
Whole food · Legumes and Legume Products
Photo: Wikipedia
Low-fat peanut flour is a finely milled powder made from roasted, defatted peanuts, offering a potent, nutty aroma and a dry, slightly gritty texture. It packs an impressive 33.8g of protein per 100g, making it a powerhouse for boosting the protein content of baked goods, smoothies, and sauces without adding significant fat.
Calorie split: 30% protein · 27% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, concentrated peanut flavor that can transform bland dishes, and its incredible versatility as a thickener, protein booster, and gluten-free flour alternative in everything from satay sauces to energy bars.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, it must be avoided by those with peanut allergies. Its dry, absorbent nature can make baked goods dense if not balanced with enough liquid or fat. To counteract this, always combine it with a liquid (like milk or water) and a fat source (like oil or butter) in your recipe, and consider it a flavor and protein enhancer rather than a 1:1 replacement for all-purpose flour.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber for digestive health
- Low in sugar, suitable for blood sugar management
- Provides essential minerals like manganese and niacin
- Adds a rich, roasted peanut flavor to recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process to make low-fat peanut flour involves pressing roasted peanuts to remove most of the oil, then grinding the remaining defatted 'cake' into a fine powder—a method that concentrates the protein and fiber while drastically reducing the fat content.
Full nutrition (USDA data · scales with serving)
| Water | 7.8 g |
| Energy | 428 kcal |
| Energy | 1790 kj |
| Protein | 33.8 g |
| Total lipid (fat) | 21.9 g |
| Ash | 5.2 g |
| Carbohydrate, by difference | 31.3 g |
| Fiber, total dietary | 15.8 g |
| Calcium, Ca | 130 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 48.0 mg |
| Phosphorus, P | 508 mg |
| Potassium, K | 1358 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 2.0 mg |
| Manganese, Mn | 4.2 mg |
| Selenium, Se | 7.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.46 mg |
| Riboflavin | 0.17 mg |
| Niacin | 11.5 mg |
| Pantothenic acid | 1.5 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 133 ug |
| Folic acid | 0.00 ug |
| Folate, food | 133 ug |
| Folate, DFE | 133 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 10.9 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 10.6 g |
| MUFA 20:1 | 0.29 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| PUFA 18:2 | 6.9 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.43 g |
| Phenylalanine | 1.8 g |
| Tyrosine | 1.4 g |
| Valine | 1.4 g |
| Arginine | 4.0 g |
| Histidine | 0.85 g |
| Alanine | 1.3 g |
| Aspartic acid | 4.1 g |
| Glutamic acid | 7.1 g |
| Glycine | 2.0 g |
| Proline | 1.5 g |
| Serine | 1.7 g |
FAQ
Can I use low-fat peanut flour as a direct substitute for regular flour?
No, it's not a 1:1 substitute. It lacks gluten and has high absorbency. It's best used to replace a portion of the flour (e.g., 25-50%) to boost protein and flavor, or in specific recipes like satay sauces where its properties are ideal.
How does it differ from peanut butter powder?
They are very similar, often the same product. 'Peanut flour' is sometimes less processed and may retain a tiny bit more fat, while 'powdered peanut butter' is often marketed for mixing with water to recreate peanut butter. Nutritionally, they are nearly identical.
Is it good for baking?
Yes, but strategically. It adds moisture absorption and a strong peanut taste. Use it in cookies, brownies, or pancakes where you want a dense, fudgy texture and nutty flavor, and always ensure your recipe has sufficient wet ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.28 kcal/g · 32% calories from protein · 15.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.