Demystifying the Nutella "Scoop"
While a jar of Nutella doesn't come with a specific scoop, the term 'scoop' for a spread is commonly understood to mean a tablespoon. The official serving size listed on Nutella's nutrition label is two tablespoons, which weighs approximately 37 grams. Therefore, when we talk about the calories in 2 scoops of Nutella, we are referring to the caloric content of this standard, two-tablespoon portion.
The Caloric and Nutritional Breakdown
The 200 calories found in a standard 2-tablespoon serving are not evenly distributed across macronutrients. The spread is primarily composed of fat and sugar, with minimal protein. A closer look at the nutritional facts reveals the following per 2-tablespoon (37g) serving:
- Calories: 200
- Total Fat: 12g (15% Daily Value)
- Saturated Fat: 4g (20% Daily Value)
- Total Carbohydrates: 22g
- Total Sugars: 21g (including 19g of added sugars)
- Protein: 2g
A Closer Look at the Ingredients
The ingredient list of Nutella reveals why it's so calorically dense. The first ingredient listed is sugar, and the second is palm oil. This confirms that sugar and fat, not hazelnuts, are the primary components by weight. For context, the 21 grams of sugar in one serving is nearly the recommended daily limit for women and children (25g) and over half for men (38g), as advised by the American Heart Association. The high saturated fat content from palm oil also contributes to its energy density.
Comparison: Nutella vs. Natural Nut Butters
To put Nutella's nutritional profile into perspective, comparing it to a natural alternative is helpful. Here is a comparison between a standard serving of Nutella and a similar portion of natural almond butter. The contrast in sugar and fat sources provides a clearer picture of their health differences.
| Nutrient | Nutella (2 tbsp / 37g) | Natural Almond Butter (2 tbsp / 32g)* | Notes |
|---|---|---|---|
| Calories | ~200 | ~200 | Similar total calories, but different sources. |
| Total Fat | 12g | 19g | Nutella has less total fat, but more saturated fat. |
| Sugar | 21g | <1g | Nutella is high in added sugars; almond butter has minimal, naturally occurring sugar. |
| Protein | 2g | 5g | Almond butter offers significantly more protein per serving. |
| Primary Ingredients | Sugar, Palm Oil | Almonds | Nutella is sugar-based, almond butter is nut-based. |
*Natural almond butter data based on Healthline article's citation of a 2-tablespoon (32g) serving.
How to Enjoy Nutella in Moderation
Given its high sugar and calorie content, Nutella is best treated as a dessert rather than a staple breakfast food. Here are some strategies for mindful consumption:
- Stick to the Serving Size: Be aware of how many calories are in 2 scoops of Nutella and measure out the two-tablespoon portion rather than eating directly from the jar. This prevents overconsumption.
- Pair with Nutritious Foods: Instead of high-sugar options, pair your Nutella with whole-grain toast, sliced bananas, or strawberries. The fiber in these foods can help slow down sugar absorption.
- Enjoy as an Occasional Treat: A small amount of Nutella can be a satisfying addition to your diet when consumed infrequently. Enjoy it as a dessert, not an everyday meal component.
- Create Your Own Alternatives: For those who want the flavor without the high sugar, making a homemade version with hazelnuts, cocoa powder, and a natural sweetener is a viable option.
Conclusion
Two scoops of Nutella, which corresponds to the standard 2-tablespoon serving, contain 200 calories. The high proportion of sugar and fat, largely from palm oil, means that Nutella is an energy-dense treat with limited nutritional benefits compared to natural nut butters. While its delicious taste is undeniable, enjoying Nutella in moderation is the key to incorporating it into a balanced diet without excess added sugar and calories. For more information on Nutella's ingredients and nutritional facts, check out this in-depth analysis from Healthline: Is Nutella Healthy? Ingredients, Nutrition and More.
By being mindful of portion sizes and the ingredients, you can savor Nutella's unique taste as a special treat rather than a daily habit.
