Nutella is not a good source of protein. A standard two-tablespoon serving contains roughly 1.5 to 2 grams of protein, which is about 3 to 4 percent of an adult’s daily recommended intake. By any nutritional standard, that’s negligible.
What’s Actually in a Serving
A one-ounce serving of Nutella (about two tablespoons) delivers approximately 153 calories, 9.2 grams of fat, and 15.4 grams of sugar. The protein comes primarily from two ingredients: hazelnuts and skim milk powder. But neither is present in large enough quantities to move the needle. Sugar and palm oil are the first two ingredients on the label, which tells you where most of those calories are coming from.
To put the protein content in perspective, the FDA allows a food to be labeled a “good source” of protein only if a single serving provides 10 to 19 percent of the daily value. A food needs to hit 20 percent or more to qualify as “high” in protein. At roughly 3 percent of the daily value for most adults, Nutella doesn’t come close to either threshold.
How Nutella Compares to Peanut Butter
The comparison most people are really wondering about is Nutella versus peanut butter, since both end up on toast and in sandwiches. The difference is stark. Two tablespoons of peanut butter contain about 7 grams of protein, more than three times what you’d get from the same amount of Nutella. Peanut butter also contains far less sugar, while Nutella lists sugar as its very first ingredient.
If you’re choosing a spread and protein matters to you, peanut butter (or other nut butters like almond or cashew) will consistently outperform Nutella. Even among chocolate-flavored options, products made with a higher proportion of nuts and less added sugar tend to deliver more protein per serving.
Where the Calories Really Come From
Nutella is a confection, not a nut butter. Its calorie profile is dominated by sugar and fat. Of the roughly 153 calories in a serving, sugar accounts for about 62 calories and fat contributes around 83 calories. That leaves very little room for protein, which provides only about 6 calories per serving.
This matters because people sometimes assume Nutella is comparable to other hazelnut or nut-based foods. Whole hazelnuts, by contrast, contain about 4 grams of protein per ounce along with fiber and healthy fats. The processing that turns hazelnuts into Nutella dilutes their nutritional value significantly by adding large amounts of sugar and oil.
How Much Protein Adults Actually Need
For context, the recommended dietary allowance for protein is 46 grams per day for most adult women and 56 grams per day for most adult men. Many nutrition experts suggest even higher intakes for people who are physically active, older, or trying to maintain muscle mass. At 1.5 to 2 grams per serving, you would need to eat roughly 25 to 30 servings of Nutella to meet a day’s protein requirement. That would also mean consuming nearly 4,000 calories and close to 400 grams of sugar.
If you enjoy Nutella, there’s nothing wrong with eating it as an occasional treat. But relying on it for protein, or assuming it contributes meaningfully to your daily intake, would be a mistake. Pair it with foods that actually deliver protein: eggs, yogurt, or a glass of milk will do far more for you than the spread itself.