Is Nutella Good For Weight Loss?

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A bowl of nutella on a white surface (Is Nutella Good For Weight Loss?)

A simple answer to the burning question, “Is Nutella good for weight loss?” is no, Nutella isn’t good for weight loss.

It’s tasty, but it has a lot of sugar and fat, which means it’s also full of calories.

Eating too many calories can make you gain weight, so it’s best to enjoy Nutella just as a special treat, not every day.

Let me give you a full breakdown of why Nutella is bad for weight loss in this article. Come follow me along.

Nutritional Info of Nutella

As per Nutella’s official website. 2 tbsp contains the following nutrients.

Serving Size: 2 tbsp (37 g )

  • Calories: 200
  • Protein: 2 g
  • Fat: 11 g
  • Carbs: 22 g
  • Sugar: 21 g
  • Fiber: 1 g

Also read: Is Chocolate Milk Good for Weight Loss?

Benefits Of Nutella For Weight Loss

I am sorry to disappoint you, but Nutella does not offer any benefits for weight loss. It doesn’t contain anything that can help you in your weight loss journey.

In fact, it’s quite the opposite, as I will explain in the downsides section coming next.

Downsides Of Nutella For Weight Loss

High Caloric Content

Nutella is calorie-dense, meaning it packs a significant number of calories into a small serving size.

Each two-tablespoon serving contains around 200 calories, which is substantial considering the relatively small amount.

When you are trying to lose weight managing your calorie intake is crucial.

Adding calorie-dense foods like Nutella can quickly add up, making it challenging to maintain a caloric deficit.

For example, spreading Nutella on a slice of bread can add 200 calories from the Nutella alone, not including the calories from the bread itself.

This can easily contribute to a daily caloric surplus if not monitored carefully, leading to weight gain instead of weight loss.

High Sugar Content

Nutella contains a high amount of sugar, with around 21 grams per two-tablespoon serving.

This is nearly the entire daily recommended intake of added sugars for women and over half for men, according to guidelines from health organizations.

Consuming too much sugar can cause rapid spikes in blood glucose levels, which may lead to a subsequent crash.

This cycle can increase hunger and cravings, making it difficult to control overall food intake and stick to a weight loss plan.

Potential for Overconsumption

Nutella’s creamy texture and sweet, rich flavor make it highly enjoyable and easy to consume in large quantities.

When a food is palatable and enjoyable, it’s common to eat more of it than intended, often exceeding the recommended serving size.

For instance, it’s easy to spread more than two tablespoons of Nutella on a piece of bread, leading to higher calorie intake.

Over time, consistently consuming larger portions can lead to a caloric surplus, which contributes to weight gain.

Moreover, foods that are easy to overeat can disrupt the balance of a well-structured diet, making it harder to maintain a caloric deficit essential for weight loss.

Addictive Qualities

Nutella combines sugar and fat, creating a taste profile that can be highly palatable and even addictive for some people.

This combination activates the brain’s reward system, similar to how addictive substances do, by releasing dopamine, a neurotransmitter associated with pleasure and reward.

As a result, consuming Nutella can create a strong desire to eat more, leading to habitual and uncontrollable eating behaviors.

This addictive quality can make it challenging to stick to portion control and dietary guidelines, ultimately hindering weight loss efforts.

Moreover, the frequent consumption of such highly rewarding foods can diminish the appeal of healthier, less calorie-dense options, further complicating weight management.

Also read: Best Time to Eat Dark Chocolate for Weight Loss

Tips for Adding Nutella to a Weight Loss Diet

Here are some tips for incorporating Nutella into your diet without derailing your weight loss goals:

Don’t Eat It Often

To prevent overconsumption and manage your calorie intake, treat Nutella as an occasional indulgence rather than a regular part of your diet.

Limiting how often you eat Nutella can help you enjoy it without significantly impacting your overall caloric balance.

Try to reserve it for special treats or specific situations where you can control the portion size.

Use It When You Need an Energy Boost

Nutella can be beneficial for providing a quick energy boost, especially before an intense workout.

Consuming Nutella about 30 minutes before exercising can supply your body with easily accessible energy from the sugars and fats, helping to enhance your performance.

This can be particularly useful for high-intensity or endurance workouts where extra energy is needed.

Opt for Sugar-Free Versions

If possible, choose sugar-free versions of Nutella to reduce your overall sugar intake.

These alternatives can help you avoid the rapid spikes and crashes in blood sugar levels associated with high-sugar foods.

Look for products sweetened with natural, low-calorie sweeteners like stevia, monk fruit, or allulose, which can provide sweetness without the added calories.

Make Your Own Nutella

For a healthier alternative, consider making your own Nutella at home using natural ingredients and sweeteners. Here’s a simple recipe:

  • Ingredients:
    • 1 cup of roasted hazelnuts
    • 2-3 tablespoons of cocoa powder
    • 1-2 tablespoons of a natural sweetener like stevia, monk fruit, or allulose
    • A pinch of salt
    • A splash of vanilla extract (optional)
    • 1-2 tablespoons of a neutral oil, like coconut oil or a few tablespoons of water, to achieve the desired consistency

  • Instructions:
    1. Blend the roasted hazelnuts in a food processor until smooth.
    2. Add the cocoa powder, sweetener, salt, and vanilla extract. Blend until well combined.
    3. Adjust the consistency with a bit of oil or water if needed.

This homemade version allows you to control the ingredients and adjust the sweetness and fat content to suit your dietary needs.

Also read: Best Time to Drink Chia Seeds for Weight Loss

Alternatives to Nutella for Weight Loss: Sugar-Free Options

While Nutella is delicious, it contains a significant amount of sugar and fat, which can hinder your weight loss goals. Fortunately, there are several sugar-free alternatives that can satisfy your cravings without compromising your diet. Here are some excellent options:

Lakanto Sugar-Free Chocolate Spread

Lakanto offers a chocolate spread that is sweetened with monk fruit, making it a great sugar-free option.

It has a rich chocolate flavor and smooth texture, perfect for spreading on toast or adding to your favorite recipes.

Nuts ‘N More Chocolate Hazelnut Spread

This high-protein spread is sweetened with erythritol and stevia, providing a delicious, guilt-free alternative to Nutella.

It is made with real hazelnuts and cocoa, ensuring a similar taste without the added sugar.

Stevita Cocoa Delight

Stevita Cocoa Delight is a cocoa spread that uses stevia as a sweetener.

It has a creamy texture and a delightful chocolate flavor, making it a perfect topping for fruits, pancakes, or even as a dip.

Good Good Sweet Choco Hazel Spread

Sweetened with erythritol and stevia, Good Good’s Sweet Choco Hazel Spread is a great sugar-free alternative to Nutella.

It combines the flavors of cocoa and hazelnuts, providing a satisfying and healthy option.

ChocZero Hazelnut Spread

ChocZero’s Hazelnut Spread is another fantastic choice for those looking to cut down on sugar.

It is sweetened with monk fruit and has a rich, creamy texture that pairs well with various snacks and desserts.

Nutilight Sugar-Free Hazelnut Spread

Nutilight offers a sugar-free hazelnut spread sweetened with maltitol and erythritol.

It has a smooth consistency and a rich, nutty flavor that mimics Nutella, making it a great option for weight-conscious individuals.

Also read: Are English Muffins Good for Weight Loss?


Nutella is not the best choice when you’re trying to lose weight.

It’s quite high in sugar and fat, which means it’s also high in calories.

These can add up quickly and might make it harder for you to stay in a calorie deficit, which is needed for weight loss.

So, while it’s okay to enjoy a little bit of Nutella every now and then, it’s probably better to eat it just as a treat rather than a regular part of your diet when you’re trying to lose weight.

Also read: Are Protein Pancakes Good for Weight Loss?


What are the benefits of eating Nutella?

While Nutella isn’t the most nutritious food, it does offer some benefits. First, it can bring joy and satisfaction to your meals.

Its creamy texture and sweet chocolate hazelnut flavor can satisfy your cravings, potentially preventing you from overindulging in other desserts.

Second, Nutella can be a versatile addition to your kitchen, serving as a dessert topping, a spread on toast, or even a secret ingredient in certain recipes.

Just remember, moderation is the key when it comes to enjoying Nutella.

Is Nutella healthy or junk food?

The classification of food as “healthy” or “junk” often depends on the context of your overall diet, portion sizes, and lifestyle.

Nutella, given its high sugar and fat content, and lack of fiber and protein, is not typically considered a healthy food. It’s more of an indulgence to be enjoyed in moderation.

While it does contain some skimmed milk powder and hazelnuts, these ingredients are overshadowed by the quantities of sugar and palm oil.

So, while it’s not exactly “junk food,” it’s not a food that contributes significantly to a nutritious diet either.

What is healthier, peanut butter or Nutella?

When compared side by side, peanut butter generally comes out as the healthier option.

This is because natural peanut butter (without added sugar or oils) is rich in protein, healthy fats, and fiber, making it more filling and nutritionally dense.

Nutella, on the other hand, has more sugar and saturated fat from the palm oil. That being said, healthiness also depends on the quantity consumed and the rest of your diet.

Is Nutella better for you than chocolate?

Comparing Nutella to chocolate isn’t straightforward as it depends on the type of chocolate you’re comparing it to. If you’re looking at a standard milk chocolate bar, Nutella might have fewer calories and slightly more protein from the skimmed milk powder and hazelnuts.

However, if you’re comparing Nutella to dark chocolate, particularly those varieties with a high percentage of cocoa, the chocolate may win out.

Dark chocolate is rich in antioxidants and can have less sugar than Nutella. As always, regardless of whether you’re eating Nutella or chocolate, portion control is key!

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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