Nutella is generally considered low FODMAP at a small serving size of about one tablespoon (roughly 18–20 grams). At that amount, none of its ingredients contribute a significant FODMAP load. Go beyond two tablespoons, though, and you start entering less predictable territory.
What Makes Nutella Mostly Safe
Nutella’s ingredient list is shorter than most people expect: sugar, palm oil, hazelnuts, cocoa, skim milk powder, soy lecithin, and vanillin. None of these are classic high-FODMAP triggers at the amounts found in a single serving.
Sugar is the biggest component, and Nutella uses either beet sugar or refined cane sugar depending on the region. Both are sucrose, which breaks down into equal parts glucose and fructose. That balanced ratio is what keeps it low FODMAP. Nutella does not contain high-fructose corn syrup, honey, agave, or other sweeteners with excess fructose.
Soy lecithin sometimes raises red flags because soy products can be high in galacto-oligosaccharides (GOS), a FODMAP group. But soy lecithin is extracted from soybean oil, and the process leaves the water-soluble GOS behind with the bean residues. What remains is primarily fat. Monash University notes that while soy lecithin hasn’t been formally lab-tested, it’s considered low FODMAP based on its composition, and it’s only used in tiny amounts in food manufacturing.
Skim milk powder contains lactose, which is a FODMAP. In the small quantity present in a tablespoon of Nutella, though, the lactose content stays well below the threshold that typically causes symptoms.
How Much You Can Have
FODMAP Friendly, one of the two major certification bodies, has tested generic hazelnut cocoa spread at 20 grams and confirmed it passes as low FODMAP at that serving. One US tablespoon of Nutella weighs about 18.5 grams, so a single tablespoon fits comfortably within the tested range.
Two tablespoons brings you to roughly 37 grams, nearly double the tested serving. At that size, the cumulative lactose from the milk powder and the overall sugar load start to add up. If you’re in the elimination phase of a low-FODMAP diet, sticking to one tablespoon is the safer choice. During the reintroduction phase, you’ll have a better sense of your personal thresholds and can experiment.
A practical tip: Nutella is dense and sticky, so what looks like “one tablespoon” scooped casually can easily weigh 25–30 grams. If portion accuracy matters during your elimination phase, weighing it on a kitchen scale for the first few times helps calibrate your eye.
Where People Run Into Trouble
The spread itself is rarely the problem. It’s what you eat it with. Nutella on white wheat bread with a glass of regular milk turns a low-FODMAP snack into a multi-FODMAP meal. Pairing it with a low-FODMAP bread (sourdough spelt, for instance, or a certified gluten-free option) keeps the overall meal in safer territory.
Stacking is the other common issue. A tablespoon of Nutella on its own is fine, but if you’ve already had other foods containing lactose or moderate fructose earlier in the day, the combined load can push you past your tolerance. FODMAPs are cumulative across meals, not just within a single food.
Certified Low-FODMAP Alternatives
If even a tablespoon of Nutella bothers you, or if you prefer not to risk it, a few brands make chocolate hazelnut spreads specifically designed for FODMAP-sensitive diets. Frusano, a German company, produces an organic hazelnut spread sweetened with rice syrup instead of sucrose. Its fructose content is under 0.5%, and it contains no dairy at all, which eliminates the lactose question entirely. It’s also labeled as suitable for low-FODMAP diets.
Other small brands market FODMAP-friendly spreads, though availability varies by country. Look for spreads that use glucose-based sweeteners (like rice syrup or glucose syrup) rather than honey, agave, or fruit concentrates. Check that any milk ingredients are either absent or lactose-free.
The Bottom Line on Serving Size
At one tablespoon, Nutella is a reasonable fit for a low-FODMAP diet. Its sugar is balanced, its soy lecithin carries negligible FODMAPs, and its lactose content stays minimal. The key variable is how much you use and what you pair it with. Weigh your portions during elimination, keep it to a single tablespoon, and choose your bread and toppings carefully. For most people following a low-FODMAP plan, that’s enough to enjoy it without consequences.