Is Nutella Healthy? Sugar, Blood Sugar & What It Does to Your Energy

Nutella tastes like dessert because, nutritionally, it mostly is. That doesn't make it poison, and it doesn't mean you can never have it. But if you're asking whether Nutella is healthy, or why a couple of slices of Nutella toast leave you dragging an hour later, the label answers most of it.

Here's what's actually in a jar, what it does to your energy and blood sugar, and how to eat it without wrecking your shift.

What's Actually in Nutella

Per the label, one serving is 2 tablespoons (37g):

Nutrient	Per 2 tbsp (37g)
Calories	200
Total fat	11g (4g saturated)
Total carbohydrates	22g
Fiber	1g
Total sugars	21g (19g added)
Protein	2g
Sodium	15mg

The ingredient list, in order: sugar, palm oil, hazelnuts, skim milk, cocoa, soy lecithin and vanillin. Ingredients are listed by weight, so there's more sugar in the jar than anything else, and more palm oil than hazelnuts.

Compare that with a natural peanut butter, which typically has around 7g of protein and a gram or two of sugar in the same 2 tablespoons. They sit next to each other on the shelf, but they're very different foods.

How Much Sugar Is That, Really?

Those 19 grams of added sugar are about 38% of the Daily Value in one serving. The American Heart Association suggests men keep added sugar to about 36 grams a day and women to about 25 grams. One standard serving uses up more than half a man's daily limit.

And most people don't stop at 2 level tablespoons. Spread it thick on two slices of toast or a bagel and you can easily double the serving, landing at 400 calories and around 40 grams of sugar before you've eaten anything else.

Nutella and Blood Sugar

Sugar raises blood sugar. Nutella's fat does slow the process down compared with, say, soda or candy, so a thin layer isn't the same as drinking a Coke.

What you eat it with matters more than most people realize:

• Thick layer on white bread or a pastry: fast carbs on fast carbs. This is the version most likely to give you a quick rise and a hard fall.
• Thin layer on whole-grain toast with eggs on the side: the fiber and protein slow everything down.
• A spoon straight from the jar: small, but easy to repeat several times without noticing.

If you have diabetes or prediabetes, talk to your doctor or a dietitian about where foods like Nutella fit, since that depends on your own numbers and medications.

Why Nutella Can Make You Tired

A lot of people search some version of "why does Nutella make me sluggish," and the answer is the classic sugar crash. A sugary breakfast gives you a quick lift. A couple of hours later, as your blood sugar comes back down, you get the slump: heavy eyes, low focus, and a craving for more sugar or caffeine.

On a desk job, that's annoying. On a jobsite, a delivery route or a 12-hour shift, it's the difference between a steady morning and fighting yourself until lunch. We break down the mechanics in why some work energy drinks make you crash hard. It's the same pattern whether the sugar comes from a can or a jar.

Is Nutella Bad for You?

Not in the way the internet sometimes claims. One spoonful won't hurt you, and there's nothing dangerous in the ingredient list for most people. (It does contain milk, hazelnuts and soy, so skip it if you're allergic to any of those.)

The real issues are:

• Added sugar adds up. Regularly eating more added sugar than the guidelines suggest is linked to weight gain, which raises the risk of type 2 diabetes and heart disease over time. No single food gives you diabetes, but daily heavy servings of a sugar-first spread push in the wrong direction.
• It's easy to overeat. Sweet plus fat is a combination most people find hard to stop eating, and the calories pile up fast.
• It isn't a protein source. At 2g of protein per serving, it won't fuel recovery or keep you full the way a real breakfast will.

The fair verdict: Nutella is a dessert spread. Enjoy it like dessert, in small amounts, and it fits into a normal diet just fine.

How to Eat Nutella Smarter

• Measure once. Level off a tablespoon a few times so you know what a real serving looks like. Most people are surprised.
• Pair it with protein and fiber. Whole-grain toast, a banana, Greek yogurt or eggs on the side slow the sugar down and keep you fuller.
• Don't make it your pre-shift breakfast. Save it for after work or a weekend morning, not the meal that has to carry you through the hardest hours.
• Swap some of the time. Natural peanut, almond or hazelnut butter with no added sugar gives you the spread without the sugar load. Stir in a little cocoa and a drizzle of honey if you want the chocolate flavor with more control.

Better Fuel for Long Workdays

If you're reaching for Nutella (or a gas-station pastry) because you need energy to get going, it's worth fixing the fuel instead.

• Steady energy: Before Work Fuel is a zero-sugar powdered energy drink with 150mg of caffeine per scoop. $49.99, or $39.97 on subscription. For a lighter mid-shift option, Refuel pairs 125mg of caffeine with a 5,000mg amino blend, also with zero sugar.
• Hydration: dehydration feels a lot like low energy. Hydrate replaces electrolytes, including 500mg of sodium and 340mg of potassium per scoop, with zero sugar.
• Recovery: if you work hard physically, Creatine (5g of pure creatine monohydrate per scoop) is one of the most researched supplements for strength and muscle energy.

For more on getting through long days without the crash, see our guide to steady energy for long workdays, what to drink instead of energy drinks, and why you're so tired after work. Or browse the full Energy collection.

Frequently Asked Questions

Is Nutella healthy?
Not really. Two tablespoons (37g) have 200 calories, 11g of fat and 21g of sugar, including 19g of added sugar, with only 2g of protein. Sugar is the first ingredient, followed by palm oil. It is best thought of as a dessert spread and eaten in small amounts.

Is Nutella bad for you?
Not in small amounts. The concern is portion size and frequency. One serving uses more than half of the American Heart Association's suggested daily added-sugar limit for men, and most people spread more than one serving.

How much sugar is in Nutella?
21 grams of total sugar per 2-tablespoon serving, 19 grams of which is added sugar. That's about 38% of the Daily Value for added sugar.

Does Nutella raise blood sugar?
Yes. Its fat slows sugar absorption somewhat, but a large serving, especially on white bread or a pastry, can raise blood sugar quickly and lead to a slump afterward. Pairing it with protein and fiber softens the effect. If you have diabetes, ask your doctor or dietitian how it fits your plan.

Why does Nutella make me feel tired?
A sugar-heavy breakfast or snack gives you a quick lift, then a slump a couple of hours later as your blood sugar falls. That's why it's a poor choice right before a long or physical shift.

Can Nutella give you diabetes?
No single food causes diabetes. But regularly eating more added sugar and calories than you need contributes to weight gain, which is a major risk factor for type 2 diabetes. Keep Nutella occasional and portions small.

Is Nutella better than peanut butter?
Nutritionally, no. Natural peanut butter has roughly 7g of protein and a gram or two of sugar per 2 tablespoons, while Nutella has 2g of protein and 21g of sugar. They're different foods that just happen to share a shelf.

What's a healthier alternative to Nutella?
Natural peanut, almond or hazelnut butter with no added sugar. For chocolate flavor, stir in unsweetened cocoa and a little honey so you control the sweetness.

Will Blue Collar Nutrition supplements cause a failed drug test?
Absolutely not. All products are natural, hormone-free, and do not contain any amphetamines or substances that would trigger a failed drug test — whether for bodybuilding, employment, or any other purpose.

Nutrition figures are from the Nutella label (2 tbsp / 37g serving) as published in November 2026; check the jar you buy, since formulas can change. Blue Collar Nutrition is not affiliated with Ferrero or Nutella. This article is general information, not medical or dietary advice. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.