Nutella is delicious, but if you’ve ever wondered whether it actually belongs in a healthy diet or whether the hazelnut marketing is doing a lot of heavy lifting, you’re not alone.

As a Registered Dietitian, my honest answer is this: Nutella is not exactly a health food, but it’s also not something you need to feel guilty about enjoying. Context matters, and that’s exactly what I’m here for.

In this post I’ll break down what’s actually in Nutella, how it compares to peanut butter and other spreads, and how to enjoy it in a way that fits a balanced diet.

What Is Nutella?

Nutella is a sweetened hazelnut cocoa spread that has become wildly popular for its rich, chocolatey flavor and creamy texture. It’s similar in consistency to peanut butter but much sweeter and not really in the same nutritional category.

Originally from Italy, it’s now a pantry staple in homes all over the world, used on toast, waffles, pancakes, and in desserts.

What’s in Nutella?

Nutella has seven ingredients, listed here in order from most to least:

1. Sugar: The primary ingredient and the main source of sweetness
2. Palm oil: Used for its smooth, spreadable texture
3. Hazelnuts: The star ingredient, but not the most abundant one
4. Cocoa: Adds the rich chocolatey flavor
5. Skim milk: Contributes to the creamy texture
6. Lecithin: An emulsifier that keeps everything blended
7. Vanillin: A synthetic vanilla flavoring

The order matters. Sugar and palm oil come before hazelnuts, which means there is more of both in the jar than there is actual nut. As a dietitian, whenever I look at a nut butter I want to see whether the nut is the first ingredient. In Nutella’s case, it is not.

Nutritional Profile of Nutella

A standard serving of Nutella is 2 tablespoons, which comes in at 200 calories. Here is what that serving contains:

• 22 grams of carbohydrates, with 19 grams coming from added sugar
• 11 grams of fat, including 4 grams of saturated fat
• 2 grams of protein
• 1 gram of fiber

There are also small amounts of calcium, iron, and potassium, but nothing significant enough to move the needle nutritionally.

The bottom line on the nutrition facts: Nutella has a significant amount of added sugar. Compared to most nut butters it has more sugar and significantly less protein, which is worth keeping in mind if you’re reaching for it as a nut butter substitute.

How Does Nutella Compare?

Since Nutella is often grouped with nut butters, here is how it actually stacks up per 2 tablespoon serving:

	Nutella	Peanut Butter	Almond Butter
Calories	200	190	196
Sugar	19g	1g	1g
Protein	2g	7g	7g
Fiber	1g	2g	3g
Saturated fat	4g	2g	1g

The sugar difference is the most striking thing here. Nutella has roughly 18 more grams of sugar per serving than a standard peanut butter or almond butter, and about a third of the protein. That is why despite being shelved together, they are really not in the same nutritional category.

Benefits Of Hazelnuts

Hazelnuts on their own are genuinely nutritious. They’re rich in monounsaturated fats, vitamin E, magnesium, and B vitamins, and a one ounce serving has 4 grams of protein and 3 grams of fiber with zero added sugar.

The catch is that eating Nutella is not the same as eating hazelnuts. By the time sugar, palm oil, and other ingredients are added, you’re left with 2 grams of protein, 1 gram of fiber, and 19 grams of added sugar per serving.

The hazelnuts are in there, but they’re doing a lot less nutritional work than they would on their own.

Drawbacks of Nutella

1. High sugar content. Even though Nutella is marketed as a hazelnut spread, sugar is its primary ingredient. Two tablespoons contains 19 grams of added sugar, which is roughly the same as 5 teaspoons of sugar. For context, the American Heart Association recommends no more than 6 teaspoons of added sugar per day for women and 9 teaspoons for men. One serving of Nutella gets you most of the way there before you’ve eaten anything else.
2. Low fiber content. One serving has just 1 gram of fiber, which is lower than most nut butters and significantly lower than eating whole hazelnuts.
3. Added palm oil. What stands out to me is that palm oil appears before hazelnuts on the ingredient list. That means you’re getting more added oil than actual nut, which is the opposite of what you’d want in a spread that leads with hazelnuts in its name and marketing.

Is Nutella Healthier Than Peanut Butter?

No, and it’s not really a close comparison. Most peanut butters have little to no added sugar, while Nutella has 19 grams per serving. Nutritionally they’re in different categories entirely, even though they’re often shelved next to each other.

As a dietitian I’d recommend thinking of Nutella as a treat or dessert rather than an everyday nut butter. That’s not a reason to avoid it, it just means it plays a different role in your diet than peanut butter or almond butter would.

Alternatives to Nutella

If you love the chocolate hazelnut flavor but want something more nutrition-forward, here are some options worth trying:

• Justin’s Chocolate Hazelnut and Almond Spread: Dairy-free, lower sugar, higher protein, and higher fiber. 
• Nuts ‘N More Cocoa Hazelnut Butter Spread: Lower sugar, higher fiber, 9 grams of protein per serving.
• Date Lady Chocolate Spread: Creamy, smooth, dairy-free, and made without any added sugar. The sweetness comes entirely from dates.
• Artisana Organics Hazelnut Cacao: Organic and made without palm oil, with lower sugar, higher protein, and higher fiber.
• VOYAGE FOODS Hazelnut-Free Spread: A nut-free option for anyone with hazelnut allergies or packing school lunches.
• Pongo Cocoa Hazelnut Spread Plus Protein: Lower sugar with 7 grams of protein per serving. Note that it does contain sugar alcohols.
• Barney Butter Almond Butter Blend Chocolate: Low sugar, higher protein, and higher fiber.

How To Enjoy Nutella In A Balanced Diet

As a Registered Dietitian, enjoying the foods you love is always part of the plan.

That said, it can be helpful to have a few strategies for being mindful of your added sugar intake without feeling like you’re missing out.

How to enjoy Nutella more mindfully:

• Pair it with fiber and protein. For example, a balanced breakfast with Nutella could be whole grain toast and scrambled eggs. A balanced snack might be Greek yogurt drizzled with Nutella and berries. The fiber and protein help to slow down your blood sugar, which means you’ll feel more satisfied and avoid that energy crash afterward.
• Just enjoy it as dessert. Nutella on strawberries, swirled into ice cream, or used as a cupcake frosting is a perfectly valid way to eat it. Not everything needs to be a balanced meal.

Whether you’re having it every day on your toast or saving it for a weekend treat, the key is just knowing what you’re working with nutritionally so you can make the call that works for you.

Frequently Asked Questions

That’s a wrap

Nutella is not a health food, but it’s also not something to stress about or avoid entirely.

It’s high in sugar and low in protein and fiber compared to most nut butters, so it’s worth knowing what you’re actually eating rather than assuming the hazelnut marketing tells the whole story. But enjoying it on toast, with fruit, or straight from the jar is completely fine.

If you want a chocolate hazelnut fix with better nutrition, the alternatives list above is a great place to start. And if you just want the real thing, enjoy it without the guilt.

If you’re looking for more of my honest takes on popular foods, here are a few you might like:

• Is Dave’s Killer Bread Healthy? A Dietitian’s Review
• Is Cottage Cheese Good For You?
• Is Premier Protein Good For You? The Truth from a Dietitian
• Is Fairlife Milk Healthy? A Dietitian Review
• Are Nutri-Grain Bars Healthy? A Dietitian’s Honest Review
• Is Annie’s Mac and Cheese Healthy? A Dietitian Review
• Is Celsius Bad for You? The Truth from a Dietitian