A Closer Look at the Calorie Count
To understand exactly how many calories are in 20 grams of Nutella, it's helpful to break down its nutritional components. The calorie figure of around 107-109 for a 20-gram serving is derived from its macronutrient profile. Food scientists and nutritionists calculate calories based on the Atwater system, which assigns a specific energy value per gram to carbohydrates, proteins, and fats. Fat is the most calorie-dense macronutrient, providing 9 calories per gram, while protein and carbohydrates both provide 4 calories per gram.
Nutella's ingredients list shows sugar as the primary component, followed by palm oil and hazelnuts. These ingredients contribute significantly to its high-calorie count. The delicious taste and creamy texture, while enjoyable, are a direct result of this combination of sugar and high-fat content. This is why portion control is often stressed when incorporating such treats into a balanced diet. A small amount of Nutella, such as 20 grams, packs a considerable energy punch, which is useful for quick energy boosts but can easily contribute to excess calorie intake if not managed carefully.
Macronutrient Breakdown for 20g of Nutella
To give a more complete picture of what is in your 20-gram serving, here is the approximate macronutrient breakdown:
- Total Fat: Around 6 grams. This includes saturated fats from the palm oil, which adds to the calorie total.
- Carbohydrates: Approximately 12 grams, with nearly all of that coming from sugar. This is a major source of calories in the spread.
- Protein: Just over 1 gram. While Nutella does contain hazelnuts, the protein content is relatively low compared to the fat and sugar.
The energy content comes almost entirely from the fat and carbohydrates. This is why it's considered an energy-dense food. Understanding this breakdown is crucial for individuals who are tracking their macros or trying to manage their weight. Knowing that a small amount is high in sugar and fat can help in making informed decisions.
Comparing Nutella to Other Spreads
Different spreads offer varying nutritional profiles and calorie counts, even for the same portion size. The table below compares the approximate calories per 20 grams of Nutella with other popular spreads.
| Spread Type | Approximate Calories per 20g | Primary Macronutrient Source |
|---|---|---|
| Nutella | ~107-109 | Fat and Sugar |
| Bega Peanut Butter | ~124 | Fat and Protein |
| Pana Organic Hazelnut Chocolate | ~92 | Fat and Sugar |
| Honey | ~68 | Sugar (Carbohydrates) |
| Cottees Strawberry Jam | ~54 | Sugar (Carbohydrates) |
This comparison highlights that Nutella is on the higher end of the calorie spectrum for popular spreads, similar to peanut butter but with a very different macronutrient profile. While peanut butter has a slightly higher calorie count, it also offers more protein and healthy fats. Jam and honey are lower in calories because they are primarily sugar and water, with very little fat. This information can help people make substitutions based on their dietary goals, whether that's reducing overall calories, increasing protein intake, or limiting fat.
The Importance of Portion Size
Since 20 grams of Nutella is a relatively small amount—roughly equivalent to one heaped tablespoon—it’s easy to underestimate the calories consumed. Many people use far more than this recommended serving size, leading to a much higher caloric intake. For example, a larger serving of 37 grams (2 tablespoons) contains about 200 calories.
For those watching their weight, it is important to accurately measure servings. Instead of scooping directly from the jar, using a kitchen scale for precision can prevent overconsumption. Pairing the spread with fibrous foods like whole-grain bread or fruit can also help increase satiety and temper the overall calorie impact. Nutella can be part of a healthy diet, but its high calorie density means that moderation and mindful eating are key.
Conclusion: Enjoying Nutella in Moderation
In summary, 20 grams of Nutella contains approximately 107 to 109 calories, a significant portion of which is derived from its high sugar and fat content. It is important to be aware of this, especially if you are monitoring your caloric intake for weight management or other health reasons. While it's a delicious treat, its high energy density means that portion control is critical. By understanding its nutritional profile and being mindful of serving sizes, you can continue to enjoy Nutella without derailing your health and fitness goals. Using a kitchen scale for accurate measurements and pairing it with other nutritious foods are excellent strategies for keeping your intake in check.
Frequently Asked Questions
How many tablespoons is 20 grams of Nutella?
One heaped tablespoon is roughly equivalent to 20 grams of Nutella.
What are the main ingredients in Nutella?
The main ingredients are sugar, palm oil, hazelnuts, and cocoa.
Is Nutella considered a healthy food?
Due to its high sugar and fat content, Nutella is not considered a health food and is best enjoyed in moderation.
Can Nutella be part of a weight-loss diet?
Yes, but only in very controlled portions. Due to its high calories, it can easily lead to excess calorie intake if not carefully measured.
How does Nutella's calorie count compare to peanut butter?
Per 20 grams, Nutella has slightly fewer calories than some brands of peanut butter, but peanut butter often contains more protein and healthier fats.
Why does Nutella have so many calories?
Nutella's high calorie count comes from its main ingredients: a high percentage of sugar and palm oil, both of which are energy-dense.
Does Nutella contain any trans fats?
According to the official Nutella website, it contains no hydrogenated fats, which means it should not contain trans fats.
Citations
Eat This Much, 20 Grams Of Nutella Ferrero Nutella Nutrition Facts. (n.d.). Retrieved October 10, 2025, from https://www.eatthismuch.com/calories/nutella-1966117?a=0.2%3A0 Instagram, Calories per 20g of spread. (2025, February 19). Retrieved October 10, 2025, from https://www.instagram.com/reel/DGSANtavPrJ/ CalorieKing, How many calories in - Nutella Hazelnut Spread. (n.d.). Retrieved October 10, 2025, from https://www.calorieking.com/au/en/foods/f/calories-in-hazelnutchoc-spreads-hazelnut-spread/uvkRhPE7STy8f3DYxXX7Mg Nutella, Nutella® Jar. (n.d.). Retrieved October 10, 2025, from https://www.nutella.com/ma/en/products/nutella Healthline, Is Nutella Healthy? Ingredients, Nutrition and More. (2023, July 13). Retrieved October 10, 2025, from https://www.healthline.com/nutrition/nutella Healthline, Is Nutella Healthy? Ingredients, Nutrition and More. (2023, July 13). Retrieved October 10, 2025, from https://www.healthline.com/nutrition/nutella Saniter, Nutritional Value (Energy) Calculation in Foods. (n.d.). Retrieved October 10, 2025, from https://www.saniterlab.com/nutritional-value-energy-calculation-in-foods
