Is Nutella Better for You Than Peanut Butter? A Nutritional Breakdown

December 21, 2025 •

3 min read

With a similar number of calories per serving, Nutella and peanut butter are often compared, but a closer look at their ingredients reveals significant differences. The question of 'is Nutella better for you than peanut butter?' depends heavily on your nutritional priorities and dietary goals. While one is a dessert-like treat, the other can be a dense source of nutrients, making context key.

Quick Summary

This article provides a nutritional comparison of Nutella and peanut butter, analyzing their ingredient lists, macronutrient profiles, and overall health implications. We break down the differences in sugar, protein, and fat content to help you make an informed decision for your dietary needs.

Key Points

Nutritional Winner: Natural peanut butter is significantly healthier, with more protein, less sugar, and better fats compared to Nutella.
Ingredient List: Natural peanut butter contains minimal ingredients, primarily peanuts, while sugar is the primary ingredient in Nutella.
Sugar Overload: Nutella has over 10 times the sugar of natural peanut butter per two-tablespoon serving, which can cause blood sugar spikes.
Protein for Satiety: With 6-7g of protein per serving, natural peanut butter keeps you feeling full longer, unlike Nutella's low 2g of protein.
Functional Food vs. Treat: Treat Nutella as a dessert and natural peanut butter as a functional, nutrient-dense food for daily consumption.
Dietary Goals: For weight management or muscle gain, peanut butter is the better choice due to its superior protein and fat profile.
Saturated Fat Content: Nutella's use of palm oil results in higher saturated fat than natural peanut butter.

Nutella vs. Peanut Butter: A Deep Dive Into Ingredients

Before we can answer whether Nutella is better for you than peanut butter, it’s crucial to look at what’s actually inside the jar. The ingredient list is the most important clue to a food’s nutritional value. When you pick up a jar of natural peanut butter, the ingredient list is often just one item: peanuts. Some may contain salt, but that’s about it. This simplicity means you’re getting a whole food, rich in protein, healthy fats, and fiber.

Nutella, on the other hand, is a more complex product. The ingredients for Nutella are sugar, palm oil, hazelnuts, skim milk, cocoa, soy lecithin, and vanillin. A key detail here is the order of ingredients. By law, ingredients are listed by weight, meaning sugar is the most abundant component in Nutella, followed by palm oil. This places it nutritionally closer to a candy spread than a true nut butter.

The Macronutrient Showdown: Sugar, Fat, and Protein

To settle the debate of whether Nutella is better for you than peanut butter, we must break down the key macronutrients. When comparing two-tablespoon servings, the differences are significant.

Sugar Content: A Major Difference

This is where Nutella falls dramatically short. A two-tablespoon serving of Nutella contains a staggering 21 grams of sugar, while the same serving of natural peanut butter has only 2 grams. This difference is a major factor in how your body processes each food. The high sugar content in Nutella leads to a quick spike in blood sugar, followed by a crash, which can leave you feeling hungry and lethargic. Natural peanut butter’s low sugar count helps maintain stable blood sugar levels.

Fat: Quality Over Quantity

While both spreads contain fat, the quality differs. Nutella has a slightly lower total fat content per two-tablespoon serving (11g vs. 14g in natural peanut butter), but it contains more saturated fat (4g vs. 2.5g) due to the presence of palm oil. The fat in natural peanut butter is primarily heart-healthy monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health.

Protein: The Satiety Factor

For those seeking a filling, energy-sustaining snack, protein is key. In a two-tablespoon serving, natural peanut butter provides 6-7 grams of protein, while Nutella offers only 2 grams. This higher protein content is why peanut butter keeps you feeling full for longer, making it a more practical choice for a balanced diet.

Nutrient Comparison Table


Nutritional Value (per 2 tbsp)	Nutella	Natural Peanut Butter
Calories	200	180
Total Fat	11g	14g
Saturated Fat	4g	2.5g
Sugar	21g	2g
Protein	2g	6g
Fiber	1g	1g
Calcium	40mg	12mg
Iron	1mg	2mg

A Functional Food vs. A Treat: When to Choose Each Spread

The fundamental distinction between these two spreads lies in their purpose. Natural peanut butter can be considered a functional food, meaning it provides essential nutrients that contribute to overall health. It is an excellent source of plant-based protein, healthy fats, and several vitamins and minerals. It can be incorporated into many meals to boost satiety and nutritional value. For instance, you can add it to:

Smoothies for a protein and fiber boost
Oatmeal for a creamy, filling breakfast
Apple slices or celery sticks for a quick snack
Healthy sauces for stir-fries

Nutella, conversely, is best categorized as a dessert or treat. Given its high sugar and palm oil content, it's not a food to be consumed regularly for nutritional purposes. It can be a delicious indulgence, but should be enjoyed in moderation and on occasion.

Conclusion: Which Spread Wins the Health Battle?

When evaluating whether Nutella is better for you than peanut butter, the answer is clear from a nutritional standpoint: natural peanut butter is the healthier choice. It offers significantly more protein, less sugar, and a better profile of healthy fats. While Nutella provides a delicious flavor, its high sugar and fat content make it more of a dessert than a nutritious spread. Choosing natural peanut butter over Nutella is a simple swap that can lead to big results for those aiming for a healthier diet, muscle gain, or weight management. Ultimately, both can exist in a balanced diet, but their roles are fundamentally different.

For more information on the health implications of different ingredients, consider reading up on nutritional science from reliable sources like the USDA. https://www.usda.gov/topics/food-and-nutrition

Frequently Asked Questions

No, Nutella is not a healthy alternative to nut butter. It is primarily made of sugar and palm oil, not nuts, and should be considered a dessert rather than a health food.

For weight loss, peanut butter is the better choice. Its high protein and healthy fat content promote satiety and can help manage appetite, while Nutella's high sugar content is detrimental to weight management goals.

Peanut butter contains significantly more protein. A standard two-tablespoon serving of natural peanut butter has about 6 grams of protein, whereas the same amount of Nutella has only 2 grams.

Natural peanut butter is generally better because it contains fewer, if any, added sugars, hydrogenated oils, and preservatives often found in commercial brands. The ingredient list is typically just peanuts and sometimes salt.

Yes, you can enjoy Nutella as part of a healthy diet, but it should be consumed in moderation as an occasional treat. Due to its high sugar and calorie content, it is not meant for daily consumption.

Yes, the fat in peanut butter, especially natural versions, is mostly heart-healthy monounsaturated and polyunsaturated fats. These are beneficial for your cardiovascular system.

The main difference is the primary ingredient. Sugar is the first and most abundant ingredient in Nutella, while peanuts are the primary ingredient in natural peanut butter.

A two-tablespoon serving of Nutella contains about 21 grams of sugar, while a similar serving of natural peanut butter contains around 2 grams.