Do you ever find yourself craving peanut butter, but then see the fat content and are put off? Well, reduced-fat peanut butter might be the nut butter for you then!
It’s a unique spread that allows people to enjoy the deliciousness of peanut butter without the high fat content, which is ideal for balancing your macros! Now, we’ll take a much closer look at it here, and also compare it to the tasty coconut butter.
Coconut butter is the cheapest way to enjoy a piece of Hawaii without actually going there, giving you a delicious tropical flavor that, if you close your eyes, might just trick you into thinking that you’re relaxing on the sandy beaches with the waves creating calming sounds in the background…
Now, don’t get too relaxed and fall asleep here – we have to find out which one of these spreads is better! We’ll place them side by side and compare everything about them, ultimately seeing whether reduced-fat peanut butter or coconut butter is the choice for you!
Let’s jump in!
Comparing reduced-fat peanut butter vs coconut butter
Reduced-fat peanut butter is made from peanuts and often has soy in it, giving it peanuts and soy as allergens. Coconut butter has coconut in it, giving it coconut as an allergen – now, they’re technically classified as tree nuts, but most people with tree nut allergies can safely eat coconut! Talk to your physician to be safe! Both spreads are thick, and can be used for vegan diets. Coconut butter can also be used for keto and paleo diets, unlike reduced-fat peanut butter.
We don’t exactly know what the glycemic index of reduced-fat peanut butter is, but it’s most likely low like regular peanut butter. Coconut butter has a low glycemic index, so you could probably use both spreads without spiking your blood sugar levels – talk to your physician if you are unsure!
| Reduced-fat peanut butter (Jif brand) | Coconut butter | |
| Taste | Mild peanut flavor, slightly sweet | Coconut, rich, slightly nutty |
| Texture | Thick, smooth & creamy (or crunchy) | Thick, pasty, slightly gritty |
| Allergens | Peanuts, soy | Coconuts* |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown; likely low like regular peanut butter (14) | Low** |
*The USDA considers coconuts as tree nuts, but many people with tree nut allergies can safely consume coconut products.
**Coconut butter is made from the flesh of coconuts, which have a glycemic index of 45, classifying it as a low GI food. Although there isn’t clear data on the GI of coconut butter, we would assume it’s the same, or very similar, to coconuts.
What is reduced-fat peanut butter?
Reduced-fat peanut butter is made by grinding roasted peanuts into a thick, smooth, and creamy (or crunchy) spread. It has a mild peanut flavor that’s slightly sweet!
Basically, it’s regular peanut butter with less fat. This is done by extracting some of the natural oils, as those contain a lot of the fats. This takes away about 30% of the total fat from regular peanut butter, but it also reduces the texture and flavor of the spread, which is why a lot of brands add sugar to compensate…
On top of the added sugar, reduced-fat peanut butter often has pea protein and vegetable oils added to enhance taste and texture, unlike normal peanut butter.
What is coconut butter?
Coconut butter is made by grinding coconut meat into a thick, pasty, and slightly gritty spread. The grittiness comes from little bits of coconut flesh, adding a special characteristic to the spread!
It boasts a rich coconut taste that’s slightly nutty, and you can easily make coconut butter at home! Warming it up makes it thin and runny, so you can get really versatile with its textures!
Differences between reduced-fat peanut butter and coconut butter
The biggest differences between reduced-fat peanut butter and coconut butter are the taste and texture.
Reduced-fat peanut butter has a mild peanut taste with some sweetness to it, while coconut butter has a rich coconut flavor with slight nuttiness.
Looking at their textures, reduced-fat peanut butter has a thick consistency that’s either smooth and creamy or crunchy, depending on what version you get – much like peanut butter! Coconut butter is thick, pasty, and slightly gritty – unless you warm it up, in which case it becomes thin and runny!
How to use reduced-fat peanut butter vs coconut butter
You can use either spread for your toast, waffles, and pancakes, or anything you want to add their flavors to. Try mixing them into your smoothies and oatmeal for some great flavor twists, or use them as ingredients in your bakes!
They also go well in salads and pastas if you want some unique new flavors, with reduced-fat peanut butter’s variety of textures being great for experimenting – you can really change a dish using smooth or crunchy versions!
Coconut butter is also quite unique, providing many uses that you may not have thought of!
Either way, be sure to remember their differing flavors and textures, along with their allergens when you try to use these interchangeably!
Nutrition: Reduced-fat peanut butter vs coconut butter
Reduced-fat peanut butter has less fat than regular peanut butter, boasting 12 grams of unsaturated fats per serving. It also has 7 grams of protein per serving, along with 2 grams of fiber and a decent amount of sugar – make sure to check the label for added sugar! It is very high in carbs, with 13 grams of net carbs per serving, so you won’t be using this in keto diets.
Coconut butter has very few carbs, with just 2 net grams per serving. It also boasts 6 grams of fiber, and no added sugar. You’ll find that it’s lower in protein with 2 grams per serving, but is really high in saturated fats – this type of fat isn’t the healthiest, so keep an eye on how much you’re consuming!
| Serving size: 2 tbsp | Reduced-fat peanut butter (Jif brand) | Coconut butter |
| Calories | 190 | 210 |
| Total fat (saturated) | 12 g (2.5 g) | 22 g (18 g) |
| Total carbs | 15 g | 8 g |
| Net carbs (fiber) | 13 g (2 g) | 2 g (6 g) |
| Total sugars (incl. added) | 4 g (3 g) | 2 g (0 g) |
| Protein | 7 g | 2 g |
How to store reduced-fat peanut butter and coconut butter
Reduced-fat peanut butter should be stored in the fridge if it’s the natural type with no added preservatives. This will lengthen its shelf-life and help out with oil separation!
However, reduced-fat peanut butters are generally shelf-stable/no-stir kinds like Jif. You can store these in your pantry at room temperature because they have preservatives and additives in them.
Coconut butter can also be stored at room temperature, but you can throw it in the fridge if you’d like! It usually lasts 6-12 months before going rancid, but that can vary from brand-to-brand.
Check the label for both of these for best-before dates and any specific storage instructions!
Reduced-fat peanut butter vs coconut butter: The ultimate verdict
So, which spread is the better one?
Reduced-fat peanut butter is a solid option if you want peanut butter but with less fat. You can get it in different textures too, which is great!
Coconut butter is also a solid option, giving a unique flavor profile – the only big con is that there are a lot of unhealthy saturated fats in it.
You can get both spreads and be happy with them, but I recommend coconut butter for its greater dietary versatility, lack of added sugar, and better texture versatility – just keep an eye on the saturated fats!
FAQs
Reduced-fat peanut butter has about 30% less fat than regular peanut butter!
The healthiest peanut butters are the natural ones without added oils, preservatives and sugar, which reduced-fat peanut butter has – therefore, it’s not the healthiest peanut butter.
Coconut butter is much lower in carbs than reduced-fat peanut butter, making it the only option for keto diets here.
You probably can. The USDA classifies coconuts as tree nuts, but many people with tree nut allergies can still eat coconut butter and other coconut products. I recommend talking to your physician first!
Reduced-fat peanut butter is essentially peanut butter with some of the natural oils removed, which reduces the overall fat content. However, it also changes the taste and texture!
Leave a Comment