Let’s take a look at Nutella and peanut butter and see how they compare. First, know that Nutella is based on hazelnuts, which are tree nuts. They’re sometimes called filberts, if you like to know extra info about food like I do.
Peanut butter on the other hand is based on peanuts, which are legumes (part of the bean family). Despite the name, peanuts aren’t tree nuts, just how tiger nuts aren’t tree nuts (those are tuber root vegetables).
Despite what you may hear about these spreads, a lot of nut butters and spreads get a bad rap, but many have awesome health benefits and contain healthy fats. Organic peanut butter for example is a good source of Vitamin E and contains a good amount of protein.
Whilst the nutrition profile of Nutella is nowhere near the same, it can still be part of a great diet, just like ice cream. As long as you’re consuming these treats (because that’s what they really are) in moderation, there’s no need to nix them, unless you want a higher quality product.
For those who want to be able to enjoy the chocolatey goodness known as Nutella, but without the additives, check out the organic chocolate hazelnut spread by Artisana. In my humble opinion, a product like that is the best of both worlds: all the fun of a treat, but made with ingredients you can pronounce.
Have a hazelnut and seed allergy? I’ve got you covered with this faux Nutella recipe. It’s gluten free, top 9 allergy free, seed free, and more.
Ingredients in a Jar of Nutella
Nutella has a semi-strong cult following and folks who are absolute purists. It’s loved because it has that chocolatey cocoa powder, and of course the sweetness from the added sugar. On the other hand, peanut butter is just peanut butter. In fact, the ingredients in organic and natural peanut butter is peanuts. Some brands add sea salt. That’s it. In comparison, here’s the ingredient list for Nutella:
Sugar, palm oil, hazelnuts, skim milk, cocoa, lecithin as emulsifier, vanillin: an artificial flavor. Contains tree nuts (hazelnut), milk, and soy (soy lecithin).
Before you read any further, I’ll say this: not everyone is a fan of Nutella. Additionally, not everyone is a fan of the added sugar or artificial flavour in Nutella. I’ll link to an organic option to explore if that’s your thing.
Ways to Enjoy Nutella
There are SO many ways to enjoy Nutella. All of these ideas also work perfectly with a homemade Nutella, or with an organic chocolate hazelnut spread.
- Pair with rice cakes & top with banana or strawberry slices.
- Serve with crepes and fruit slices.
- Use in place of maple syrup on your pancakes or waffles.
- Make Nutella frosting for a cake.
- Nutella stuffed crescent rolls.
- Baked oat bars with Nutella layer instead of fruit.
- Homemade Nutella Fudge.
- Nutella Cookies (could be a regular cookie, or a sugar cookie or peanut butter cookie stuffed with Nutella.
Delicious Ways to Eat Peanut Butter
Like Nutella, there are a lot of ways to enjoy peanut butter. Here are just a few delicious ideas:
- Make this awesome egg free, gluten free peanut butter cookie recipe.
- Make peanut butter chocolate chip waffles (one of my kids loves this).
- Homemade peanut butter cups (you could even use white chocolate).
- Create peanut butter jam cups (think PB cup, but the filling is PB + jam/jelly).
- Make peanut butter granola bars (if you’re a chocolate chip fan, mini chocolate chips work really well in this application).
- Crunchy peanut butter bark.
- Peanut butter rice crispy treats.
- Make peanut butter blossom cookies.
Comparing the Nutritional Facts of Hazelnut Butter vs Peanut Butter
Before we look at the nutritional comparison of Nutella vs peanut butter, I thought it would be good to first compare raw organic hazelnut butter and organic peanut butter. Since Nutella is a sweetened product with extra ingredients, I don’t want anyone to have the wrong idea about a pure hazelnut butter. HB = hazelnut butter and PB = peanut butter.
The serving size for both products is 2 Tablespoons (32g). Both products are free from added sugar and the sugar you see is naturally occurring.
- Calories: HB = 210 | PB = 180
- Total Fat: HB = 15g | PB = 14g
- Saturated Fat: HB = 3.5g | PB = 2.5g
- Trans Fat: HB = 0 | PB = 0
- Cholesterol: HB = 0 | PB = 0
- Sodium: HB = 0 | PB = 0
- Total Carbohydrates: HB = 2g | PB = 10g
- Dietary Fiber: HB = 1g | PB = 1g
- Total Sugars: HB = 1g | PB = 2g
- Protein: HB = 5g | PB = 6g
- Vitamin D: HB = 0mcg | PB = 0
- Calcium: HB = 0mg | PB = 12mg
- Iron: HB = 0 | PB = 2mg
- Potassium: HB = 0mg | PB = 211mg
We can clearly see that hazelnut butter has more calories, but also less carbohydrates (great for a low-carb diet and keto style diet). Hazelnut butter also has a touch more fat, a touch less sugar, but definitely loses in the calcium, iron, and potassium departments.
Overall, both hazelnut butter and peanut butter are great choices, but always make sure you’re watching your serving size, as it’s very easy to eat three portions in one go.
Comparing the Nutritional Facts of Nutella vs Peanut Butter
Now let’s take a look at the main event. In this corner, we’ve got Nutella in all of it’s chocolatey goodness. And in this corner, we’ve got peanut butter. Whilst I’d tell you I want a good clean fight, it won’t be one 🙂 N = Nutella PB = peanut butter
The serving size for both products is 2 Tablespoons. However, the peanut butter jar says 32 grams and the Nutella jar says 37 grams. This discrepancy could be because Nutella is produced in Canada. Remember, the sugar in the peanut butter is naturally occurring, not added.
- Calories: N = 200 | PB = 180
- Total Fat: N = 11g | PB = 14g
- Saturated Fat: N = 4g | PB = 2.5g
- Trans Fat: N = 0 | PB = 0
- Cholesterol: N = 0 | PB = 0
- Sodium: N = 15mg | PB = 0
- Total Carbohydrates: N = 22g | PB = 10g
- Dietary Fiber: N = 1g | PB = 1g
- Total Sugars: N = 21g | PB = 2g
- Protein: N = 2g | PB = 6g
- Vitamin D: N = 0mcg | PB = 0
- Calcium: N = 40mg | PB = 12mg
- Iron: N = 1mg | PB = 2mg
- Potassium: N = 170mg | PB = 211mg
What’s the Verdict?
You can clearly see that Nutella is loaded with sugar and double the carbs when compared to peanut butter. However, it doesn’t disappoint in the calcium and potassium departments. That can be attributed to the added cocoa powder and milk in Nutella.
You’ll also notice that you lose a good amount of protein with the Nutella, and pick up some sodium as well. If we were to blindly, without context, look at these numbers, peanut butter is obviously the “better” choice.
However, food is nuanced. If you ate Nutella with your grandma every summer as a child, Nutella is a memory and a feeling, which is more than these numbers can show. At the end of the day, Nutella isn’t an evil food, as we shouldn’t assign morality to food. Could it better? Of course. We know that the added ingredients aren’t the best.
At the same time, no one is expecting you to eat 6 servings of Nutella everyday for a month. It should be eaten in moderation like all other treats, and, you can always make a much cleaner version at home.
Related Resources
- Egg Free + Gluten Free Peanut Butter Cookies Recipe (includes options for those with a peanut allergy)
- Is Peanut Butter Gluten Free (a deeper look at ingredients, cross-contact, and more)
- Peanut Butter vs Cashew Butter (comparing nutrition, taste, texture, and applications)
- Peanut Butter Substitutes (all about nut butters, seed butters, and more)
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Answering Your Nutella Questions and Peanut Butter Questions
Can Nutella be stored at room temperature?
Yes, Nutella should be stored at room temperature. In fact, the label that I saw says “for best results do not refrigerate and do not microwave”.
Is peanut paste the same thing as peanut butter?
Depending on where you live, peanut paste is the same thing as peanut butter. Here’s what’s so interesting. In Australia, dairy farmers didn’t want the word “butter” on the label, and they pressured the government to change the labeling laws. Manufacturers then called it peanut paste, but only in some AU sates. Then they pressured the government saying they didn’t want to make two labels. So, now it can be called peanut butter everywhere in Australia, but I guess the term peanut paste stuck around a bit.
On the flip side, peanut paste is a commercial term that refers to an ingredient made from blanched, ground peanuts. Have you ever seen peanut spreads? The types with vegetable oil and other added ingredients? Well, peanut paste is combined with these types of ingredients to make “peanut spread”.
Does peanut butter have to be stored in the refrigerator?
Prior to opening peanut butter, it’s usually stored at room temperature. However, after opening the jar, each brand will vary. Check the label, usually near the ingredients, and you’ll see something like “refrigerate after opening”. If you see that, it means that particular creamy spread cannot be stored at room temperature and should be kept in your fridge.
Should I really be concerned about the high sugar content of Nutella?
Maybe, it depends. If sugar consumption is really important to you, yes. If you eat a lot of sugary foods (ice cream, cookies, and so on), perhaps it’s not such a big deal? Every person is different, as are each person’s individual needs.
High sugar content aside, chocolate hazelnut spreads should be FUN. It’s OK to have food that’s fun next to broccoli and steamed rice. This doesn’t need to be an all or nothing situation. Honestly, unless it’s for a medical reason, food should never be all or nothing for the sake of your mental health. Want a fun food? Enjoy it in moderation.
Want something like Nutella without all the additives? Purchase the Artisana Organics Hazelnut Cacao Spread made without palm oil. There’s always a way to find balance, and that’s my personal approach. Sure, I’m a nutrition junkie, but my kids ate ice cream, cookies, cakes, and more. The difference is, I made it at home with organic ingredients.
The other benefit to making something like this at home is that you save quite a bit of money in the long run, and many people say that the homemade version tastes better. So, should you really be concerned about the high sugar content? Only if you have a medical condition, or are really adverse to eating high amounts of sugar.
Would Nutella taste good as a substitute for peanut butter in a peanut butter and jelly sandwich?
With the right jelly, Nutella could be tasty with jelly on a sandwich. If you don’t want too much sugar (especially added sugars) make sure you watch your serving size of the Nutella, and select a sugar free jelly. I love the brand Crofters Organic, and they have several jams and jellies with no sugar added.
Is Nutella OK to eat on the Keto diet?
If you’re following the spirit of the law, no, Nutella isn’t for someone on a keto diet. If you’re following the letter of the law, half a serving of Nutella could be worked into a meal on the keto diet. However, you’d have to watch your numbers like a hawk for the rest of the meals.
The keto diet was designed to be a therapeutic diet to tackle specific medical conditions. In those cases, the spirit of the law should be followed and foods such as Nutella are off the menu. A homemade version could be enjoyed, but not commercially produced Nutella.
If you’re following the keto diet for weight loss reasons and you’re more concerned about the overall amount of calories you’re consuming, again, a half serving could easily be worked into one of your meals.
Personally, I’d say this: if you’re following a keto diet, make a chocolate-flavored hazelnut spread at home and leave the added sugars and additives at the grocery store.
Please help me settle a Nutella debate: is Nutella really a breakfast item?
Based on the grams of sugar per serving, my gut instinct is to say no, it’s not a breakfast item. However, when we look at the sugar content of corn flakes + a pop tart + orange juice (something a lot of us were told growing up is a healthy breakfast) there’s a lot of added sugar there as well.
If your serving size were small, I could totally see Nutella being a breakfast item on the weekend with a crepe and strawberries. Personally, I’d make my own version though and use an unrefined sugar and organic ingredients to serve it to my kids, but that’s just me.
In certain parts of the world, and in certain time periods, Nutella is served as a breakfast item, but as part of a well rounded breakfast. It’s not like people are eating 10 servings of it. Yet, sugar is the first ingredient, and that can’t be forgotten.
I guess this is my longwinded way of saying: I don’t think I can help settle your Nutella debate because it’s a nuanced answer. If you come from a culture where this is the norm, it is what it is. If you’re one of my kids, you’ve never actually eaten Nutella because I made a clean/organic and dairy free version for them (one kid has a dairy allergy). Ultimately, it’s up to you if Nutella is a suitable breakfast item.