TL;DR
Nutella is not keto-friendly due to its high carb and sugar content. A 2-tablespoon serving of Nutella contains 21g net carbs, which is too high for the keto diet. There are some lower carb Nutella alternatives like Wondella and Cocotella that can fit into a keto diet in moderation. Ultimately, Nutella itself does not align with keto macros and should be avoided or consumed sparingly on a keto diet.
What is Nutella?
Nutella is a popular chocolate hazelnut spread made by the Italian company Ferrero. The main ingredients in Nutella are:
- Sugar
- Palm oil
- Hazelnuts
- Cocoa powder
- Skim milk powder
- Soy lecithin
- Vanillin
Nutella has a smooth, creamy texture and sweet chocolatey taste. It is commonly spread on bread, toast, pancakes, waffles, and used as a dip for fruit and treats like crepes.
The nutritional breakdown for 2 tablespoons (37g) of Nutella is:
| Calories | 200 |
|---|---|
| Fat | 12g |
| Carbs | 21g |
| Fiber | 1g |
| Sugar | 20g |
| Protein | 3g |
As you can see, a serving of Nutella is high in sugar and carbs, which doesn’t align with keto diet guidelines.
What is the keto diet?
The ketogenic or “keto” diet is a very low carb, high fat diet that puts the body into a metabolic state called ketosis.
Here are the basic guidelines of the keto diet:
- Carbs: Less than 50g net carbs per day. Net carbs = total carbs – fiber.
- Protein: Moderate amounts, typically around 0.8-1.2g per pound of body weight.
- Fat: Makes up 70-80% of calories. High fat intake keeps you satiated and fuels ketosis.
The goal of keto is to deplete glucose stores so the body switches to burning fat and producing ketones for fuel. This metabolic shift has been shown to promote weight loss, improve brain health, regulate blood sugar, and more benefits.
But in order to achieve and maintain this state of ketosis, it’s crucial to keep carb intake very low and avoid high carb foods.
Is Nutella keto friendly?
Based on the carb content, Nutella is not keto friendly.
Here’s a breakdown of the net carbs per serving:
| Serving Size | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| 2 Tbsp (37g) | 21g | 1g | 20g |
A typical keto diet aims for around 20-50g net carbs per day. A 2 tablespoon serving of Nutella provides 20g net carbs, which uses up nearly your entire carb budget in just one small serving!
Clearly, regularly enjoying Nutella would easily knock you out of ketosis. It’s just too high in sugar and carbs to fit into a keto lifestyle.
Pros of Nutella on keto:
- Tastes delicious, chocolatey flavor
- Can help satisfy sweet cravings
- Has some healthy fats from hazelnuts
Cons of Nutella on keto:
- Extremely high in carbs and sugar
- Just one serving could exceed daily carb limit
- Nutritionally poor – not much protein, vitamins or minerals
- Not enough fat to align with keto ratios
- Contains unhealthy oils like palm oil
As you can see, the cons heavily outweigh the pros when it comes to fitting Nutella into a keto diet.
Keto-friendly Nutella alternatives
If you love the taste of Nutella but want to stick with your keto diet, there are some better options out there. Here are a few keto-friendly Nutella alternatives to consider:
Wondella
Wondella is a low carb hazelnut spread made with just 6g net carbs per serving. It’s sweetened with erythritol and monk fruit extract instead of sugar. Wondella has a similar Nutella-like flavor but contains better-for-you ingredients like hazelnut oil and cocoa butter.
Nutrition per 2 tbsp serving:
- 110 calories
- 10g fat
- 6g net carbs
- 2g protein
Cocotella
Cocotella is another keto-approved chocolate hazelnut butter. It’s dairy-free, made with just 5 ingredients, and contains only 2g net carbs per serving. Cocotella is sweetened with coconut sugar, which is lower glycemic than regular sugar. The cacao and coconut milk give it a nice dark chocolate flavor.
Nutrition per 2 tbsp serving:
- 120 calories
- 10g fat
- 2g net carbs
- 1g protein
Nutmella
Nutmella is very low in carbs with just 1g net carb and 6g fat per serving. It’s made with hazelnuts, cocoa powder, skim milk powder and natural sweeteners like stevia and monk fruit. Nutmella has a similar Nutella-like taste and spreadable texture.
Nutrition per 2 tbsp serving:
- 90 calories
- 6g fat
- 1g net carb
- 2g protein
Choc Zero Hazelnut Spread
Choc Zero is a keto-friendly brand that makes a sugar-free hazelnut cocoa spread. It contains less than 1g net carb per serving and is sweetened with monk fruit and stevia. Choc Zero has a smooth, nutty chocolate flavor similar to Nutella.
Nutrition per 2 tbsp serving:
- 60 calories
- 5g fat
- 0g net carbs
- 1g protein
Tips for incorporating Nutella alternatives into a keto diet
If you want to include a Nutella alternative in your keto diet, here are some tips:
- Pay attention to serving sizes – don’t overdo it!
- Measure out portions to keep track of carbs.
- Use it sparingly to spread on keto bread or pancakes.
- Mix into keto mug cakes or fat bombs for an occasional treat.
- Add a spoonful on top of keto chia pudding.
- Stick to just 1-2 servings per day max.
- Track the carbs and account for them in your daily keto macros.
- If you stall on weight loss, consider eliminating or reducing portion sizes.
Moderation and tracking are key when enjoying any sweet treat on keto, even if it’s marketed as low carb. But used occasionally in small portions, Nutella alternatives can be included.
Recipes with Nutella alternatives
Here are some recipe ideas using Nutella alternatives while sticking to a keto diet:
Keto Hazelnut Hot Chocolate
Ingredients:
- 1 cup unsweetened almond milk
- 1 tbsp cocoa powder
- 1 tbsp keto-friendly hazelnut butter
- 1 tbsp heavy whipping cream
- Pinch of cinnamon
- Stevia or monk fruit sweetener (optional)
Instructions:
- Heat the almond milk, cocoa powder, hazelnut butter and heavy cream in a small saucepan over medium heat until hot but not boiling.
- Transfer to a blender and blend until frothy.
- Pour into a mug and top with cinnamon.
- Add stevia or monk fruit if a sweeter taste is desired.
Chocolate Hazelnut Fat Bombs
Ingredients:
- 1/4 cup coconut butter
- 2 tbsp cocoa powder
- 2 tbsp keto hazelnut spread
- 1 tsp vanilla extract
- Pinch of sea salt
- Stevia or erythritol to taste (optional)
Instructions:
- Mix all ingredients together in a small bowl until a thick, fudge-like consistency forms.
- Scoop tablespoon-sized amounts and roll into balls.
- Set in the fridge or freezer to firm up before enjoying.
Hazelnut Pancakes
Ingredients:
- 2 eggs
- 2 tbsp almond flour
- 1 tbsp hazelnut butter
- 1/2 tsp baking powder
- Pinch of cinnamon
- 1 tsp erythritol or stevia (optional)
- Coconut oil for cooking
Instructions:
- Whisk eggs, almond flour, hazelnut butter, baking powder, cinnamon and sweetener (if using) until smooth.
- Heat a skillet over medium heat with about 1/2 tbsp coconut oil.
- Pour batter into skillet in rounds to form small pancakes.
- Cook 2-3 minutes per side until golden.
- Top with additional hazelnut butter.
The bottom line
While Nutella itself is too high in carbs and sugar to fit into a keto diet, there are some healthier low carb hazelnut spread options that can be used in moderation. Reading labels and measuring portions is important to keep carb counts low.
When enjoyed occasionally in small amounts, products like Wondella, Cocotella, Nutmella and Choc Zero can help satisfy a chocolate-hazelnut craving, while still sticking within your daily keto macros. But regular Nutella is still off limits if you want to stay in ketosis.
