Peanut butter balls are a delicious treat made by mixing together peanut butter, powdered milk, and powdered sugar. They are then rolled into bite-size balls and sometimes coated in chocolate or sprinkles. But how many calories are actually in one of these tasty little snacks? Let’s take a closer look.
What are the Ingredients in Peanut Butter Balls?
The main ingredients in a classic peanut butter ball recipe are:
- Peanut butter – This is the star ingredient and makes up the bulk of the peanut butter ball.
- Powdered milk – This helps bind the mixture together and adds a boost of protein.
- Powdered sugar – Powdered sugar adds sweetness to balance out the natural peanut flavor.
- Chocolate or sprinkles (optional) – These can be used to coat the outside of the balls for extra flavor and crunch.
The specific amounts may vary between recipes, but peanut butter is always the main component. Many recipes call for 1 cup of peanut butter mixed with 1/2 cup powdered milk and 1 cup powdered sugar. This makes around 36 balls.
Calories in Peanut Butter
To determine how many calories are in a peanut butter ball, we need to look at the calorie count of each ingredient, starting with the peanut butter.
Peanut butter is high in fat and protein, which is what gives it its calorie density. Here is the nutrition breakdown for 2 tablespoons (32g) of regular smooth peanut butter:
- Total Calories: 188
- Total Fat: 16g
- Saturated Fat: 2.5g
- Protein: 8g
- Carbs: 6g
As you can see, just 2 tablespoons of peanut butter packs nearly 200 calories. So peanut butter is the most calorie-dense ingredient in a peanut butter ball.
Calories in Powdered Milk
Next let’s look at the powdered milk. Powdered milk is made by dehydrating regular milk until it becomes a powder.
Here is the nutrition for 1/4 cup (about 30g) of powdered milk:
- Total Calories: 113
- Total Fat: 2g
- Saturated Fat: 1g
- Protein: 9g
- Carbs: 15g
So powdered milk also contributes a significant amount of calories – about 113 calories per 1/4 cup.
Calories in Powdered Sugar
Lastly, let’s look at the powdered sugar. Powdered sugar (also called confectioners’ sugar) is sucrose that has been ground into a fine powder.
Here is the nutrition information for 1/4 cup (30g) of powdered sugar:
- Total Calories: 120
- Total Fat: 0g
- Saturated Fat: 0g
- Protein: 0g
- Carbs: 30g
Powdered sugar is almost entirely made up of carbohydrates in the form of sucrose (regular sugar). So 1/4 cup contains about 120 calories, all of which come from the sugar content.
Total Calories in a Peanut Butter Ball
Now let’s put this all together to estimate the total calories in a single peanut butter ball:
- 1 cup peanut butter (about 300g) = 564 calories
- 1/2 cup powdered milk (about 60g) = 227 calories
- 1 cup powdered sugar (about 120g) = 480 calories
Total calories for the whole recipe = 564 + 227 + 480 = 1271 calories
For 36 peanut butter balls per recipe:
1271 calories ÷ 36 balls = 35 calories per peanut butter ball
So each individual peanut butter ball contains approximately 35 calories, on average. This will vary slightly depending on the exact recipe and ingredient amounts.
But in general, we estimate about 35 calories per ball, mostly coming from the peanut butter and powdered sugar.
Peanut Butter Ball Nutrition Facts
Now let’s look at the full nutritional breakdown for a 35 calorie peanut butter ball:
| Nutrition Facts | Per 1 ball (35g) |
|---|---|
| Calories | 35 |
| Total Fat | 2g |
| Saturated Fat | 0.5g |
| Protein | 1g |
| Total Carbs | 4g |
| Sugar | 2g |
As you can see, the majority of the calories come from fat (56% fat calories), followed by carbs (40% carb calories), and then a small amount of protein.
There is also 2g of sugar per ball, which comes from the powdered sugar.
Chocolate or Sprinkles Coating
Some peanut butter ball recipes call for rolling the finished balls in chocolate, sprinkles, or another coating. This coating will add some extra calories.
Here is an estimate if each ball is coated in 2g (about 1 tsp) of chocolate:
– 2g semi-sweet chocolate chips: approx 15 calories
So with the chocolate coating, each peanut butter ball would have about 50 calories total.
The chocolate adds flavor, texture, and extra richness to the peanut butter balls. But be aware that it also increases the calorie count per ball.
Comparison to Other Snack Foods
Now let’s compare the 35-50 calorie peanut butter balls to some other popular snack foods (based on a 35g serving size):
| Snack | Calories |
|---|---|
| Peanut butter ball | 35-50 |
| Chips (potato, tortilla, pita, etc) | 140-170 |
| Butter popcorn | 120 |
| Pretzels | 110 |
| Trail mix | 185 |
| Chocolate chip cookies | 140 |
As you can see, peanut butter balls are a relatively low calorie snack option compared to other popular snack foods. They provide portion control and satisfying peanut butter flavor at only 35-50 calories per ball.
So if you are looking for a tasty snack that won’t ruin your diet, peanut butter balls are a smart option to consider!
Ways to Reduce Calories in Peanut Butter Balls
If you want to lighten up the calorie count even further, here are some tips for reducing calories in peanut butter balls:
- Use reduced-fat peanut butter instead of regular.
- Substitute unsweetened applesauce for half of the peanut butter.
- Use fat-free powdered milk instead of regular powdered milk.
- Replace half the powdered sugar with stevia or erythritol.
- Skip the chocolate/sprinkle coating.
- Reduce portion size to a teaspoon-sized bite.
Implementing some of these switches could bring the calories down to around 25-30 calories per peanut butter ball.
Benefits of Peanut Butter Balls
While peanut butter balls are a tasty treat, they also provide some useful nutrition:
- Protein – Peanut butter and powdered milk provide protein to help you feel full.
- Fiber – Peanut butter contains fiber that aids digestion.
- Vitamins – Powdered milk contains calcium, vitamin D, and vitamin A.
- Phytonutrients – Peanuts contain beneficial phytonutrients like resveratrol.
- Portion control – Having measured portions helps prevent overeating.
So in moderation, peanut butter balls can be a healthy and slimming snack when you are craving something sweet!
Conclusion
To summarize, a typical peanut butter ball made with peanut butter, powdered milk, and powdered sugar contains approximately 35 calories. This can go up to 50 calories if coated in chocolate or sprinkles.
While not incredibly low in calories, peanut butter balls contain beneficial nutrition and make a tastier choice than many other snack foods. They provide portion control and protein to help satisfy cravings.
So don’t feel guilty enjoying a few peanut butter balls as part of a balanced diet! Just be mindful of ingredients and portion sizes to keep the calorie count reasonable.