Looking to enjoy the deliciousness of peanut butter but don’t like the high fat content? Well, I’d like to introduce you to the aptly named reduced-fat peanut butter!
Quite simply, it’s a nut butter that combines all the good things of peanut butter in a low-fat package, making it ideal for anyone who wants to eat nut butter but was put off by the high fat content most of them sport.
But, how does it hold up when sunbutter steps up to the plate (no pun intended)?
Sunbutter is a nut-free alternative that also has a smooth and creamy texture you’ll have trouble differentiating from other nut butters, making it a great option for anyone with nut allergies!
Let’s put a magnifying glass to each of these and see whether reduced-fat peanut butter or sunbutter have what it takes to come out on top!
Comparing reduced-fat peanut butter vs sunbutter
Reduced-fat peanut butter has nuts and often soy in it, giving it peanuts and soy as allergens while sunbutter is made from seeds and has absolutely no allergens in it! They’re both good for vegan diets, but sunbutter is also suitable for paleo diets if it’s unsweetened. Plus, both spreads are smooth and creamy (unless you get the crunchy version of reduced-fat peanut butter).
The glycemic index of both is low, making it ideal for anyone that’s worried about their blood sugar levels spiking – although just a heads up, reduced-fat peanut butter isn’t super clear with this, but it’s assumed that it’s similar to regular peanut butter.
| Reduced-fat peanut butter (Jif brand) | Sunbutter | |
| Taste | Mild peanut flavor, slightly sweet | Intense, earthy, roasted |
| Texture | Thick, smooth & creamy (or crunchy) | Smooth, creamy |
| Allergens | Peanuts, soy | None |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely low like regular peanut butter (14) | Sunflower seed=35 |
What is reduced-fat peanut butter?
Reduced-fat peanut butter is made from ground roasted peanuts, and is essentially peanut butter with some of the fat taken out,
They extract some of the natural oils from the peanuts which contain a lot of the fat content, effectively reducing it by 30% as compared to regular peanut butter! Unfortunately, this takes away from the taste and texture of the spread, which is why a lot of brands add extra sugar as a compensation.
Unlike regular peanut butter, reduced-fat peanut butter has soy as an allergen because some brands add pea protein and vegetable oils – so keep that in mind when considering this!
What is sunbutter?
Sunbutter, as suggested by its name, is a spread made from grounded up roasted sunflower seeds. This creamy and smooth spread can easily be made at home, because the only other ingredient it has is a pinch of salt!
Sunbutter, or sunflower butter, has zero food allergens and is one of the most popular alternatives to peanut butter.
Differences between reduced-fat peanut butter and sunbutter
The biggest difference between reduced-fat peanut butter and sunbutter is their taste.
Reduced-fat peanut butter has a milder peanut taste than what you may expect from regular peanut butter, and it has a slightly sweet tone to it. Sunbutter has an earthy flavor profile, with a roasted seed taste to it.
Reduced-fat peanut butter and sunbutter both tend to be smooth and creamy in texture, but you can get crunchy reduced-fat peanut butter that has more solid pieces of peanuts included – my personal favorite variation!
As already mentioned (but worth mentioning again), sunbutter has no allergens, while reduced-fat peanut butter has peanuts and often soy listed as allergens – fun fact, peanuts aren’t technically nuts, but actually a legume!
How to use reduced-fat peanut butter vs sunbutter
Reduced-fat peanut butter and sunbutter are both very versatile and can be used in so many great ways!
For example, spread them on your toast for a tasty breakfast – drizzle some honey or slice up some bananas to add on top for an extra punch!
You can also use them as an ingredient in bakes, an addition to your smoothies, mixed into your pasta, put on top of your muffins or cookies, and more! You can really let your creativity shine with these two spreads.
Reduced-fat peanut butter can also be used as a substitute to regular peanut butter if you want nearly the same thing with less fat.
Just remember that you can get reduced-fat peanut butter in different crunchiness levels, which can affect whatever you use it in!
Nutrition: Reduced-fat peanut butter vs sunbutter
Reduced-fat peanut butter has, as we’d expect, a lower fat content than sunbutter, but still stays a similar saturated fat content. It’s also slightly less in calories, but has quite a few more carbs than sunbutter – 13 net grams vs 4 net grams per serving!
They both have 2 grams of fiber, and similar sugar contents – brands like to add sugar in reduced-fat peanut butter and sunbutter to enhance their tastes and textures, but make sure you keep an eye out for that when you’re buying either at the store!
Each spread has a decent amount of protein, boasting 7 grams per serving. Sunbutter has a good vitamin E content as well, with a good source of magnesium and healthy fats!
| Serving size: 2 tbsp | Reduced-fat peanut butter (Jif brand) | Sunbutter |
| Calories | 190 | 200 |
| Total fat (saturated) | 12 g (2.5 g) | 17 g (2 g) |
| Total carbs | 15 g | 6 g |
| Net carbs (fiber) | 13 g (2 g) | 4 g (2 g) |
| Total sugars (incl. added) | 4 g (3 g) | 3 g (3 g) |
| Protein | 7 g | 7 g |
How to store reduced-fat peanut butter and sunbutter
Reduced-fat peanut butter should be stored in the fridge if it’s the natural stuff without any added preservatives to make sure it doesn’t go rancid too quickly.
However, there are many shelf-stable/no-stir nut butters like Jif, which you can just put into your pantry without any worries! Sunbutter also does fine at room temperature, but store both in a cool, dark place preferably.
Nut butters usually last somewhere between 2-3 months, but that can vary from brand-to-brand so be sure to check the label for specific storage instructions and best-before dates!
Reduced-fat peanut butter vs sunbutter: Which is better
So, which one should you pick?
Reduced-fat peanut butter is a great option if you want peanut butter, but with less fat. It has the same variety in terms of crunchiness, has a very similar taste, and can be used in all the same ways. However, it does have a lot more carbs than sunbutter if that’s something you’re concerned about, and it usually has a little more sugar as well.
Sunbutter is just as versatile, and has a slightly better nutritional profile due to its vitamin E, healthy fats, and low carb content.
With all things considered, I recommend sunbutter due to its unique taste, high versatility, and nutritional profile over reduced-fat peanut butter.
FAQs
Reduced-fat peanut butter has about 30% less fat than regular peanut butter.
You’ll want the natural types made from 100% peanuts with no added preservatives, oils, or sugars to get the healthiest peanut butter.
Absolutely! There are no nuts in sunbutter so you can feel free to use it!
Reduced-fat peanut butter is just peanut butter with some of the natural oils from peanuts removed, reducing the amount of fat in it. Heads up, this does change the taste and texture a bit!
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