The Upgrade Blueprint
The rate is fixed: 400 Nectar points become 250 Avios, and 250 Avios become 400 Nectar. The rate is not the question. The question is what the points are worth at the end, and that depends entirely on how you redeem.
The tool shows the maths in both directions and gives a straight answer for your situation.
The free UK Points Starter Guide covers where Avios come from in the UK, what they are really worth, and the first 90 days.
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400 Nectar = 250 Avios, in either direction, in blocks. So 1 Avios is 1.6 Nectar points and 1 Nectar point is 0.625 Avios. Link the accounts on the Nectar site or the BA site first.
0.5p at Sainsbury's, Argos and the other Nectar partners when spent at the till. That fixes the value of an Avios converted to Nectar at 0.8p, which is the floor for Avios.
Only if you will never fly on them. A short-haul Business Class seat on Avios typically returns 1.5p or more per point and long-haul Business 3p or more. Converting to Nectar throws away everything above 0.8p.
Both programmes have applied limits and blocks in the past and can change them. Check the current terms on the Nectar site before moving a large balance, and remember that a conversion cannot be undone.
Conversion rate checked: September 2026. Nectar and Avios can change rates, blocks and limits without notice. Valuations are illustrative and depend on your own redemptions. Nothing on this page is financial advice. All free tools.