Nutella is creamy, sweet, and incredibly addictive. Whether you spread it on toast, drizzle it over crepes, or enjoy it straight from the jar, this chocolate-hazelnut spread has become a favorite around the world. But behind its irresistible flavor lies an important question that many people ask: Is Nutella actually healthy?
While the branding paints it as a fun, energizing breakfast choice, the real story is much more concerning. Once you look beyond the shiny label, it becomes clear that Nutella is loaded with sugar, processed oils, and questionable ingredients that can affect long-term health.
Let’s take a closer look at what’s really inside the jar — and whether Nutella deserves a place in your home.
What Nutella Is Really Made Of
Nutella may seem simple, but its ingredient list tells a different story. The main components include sugar, refined palm oil, hazelnuts, cocoa powder, skim milk powder, lecithin, and synthetic vanillin. But the proportions matter even more than the ingredients themselves:
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Sugar makes up more than half of the jar.
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Palm oil contributes a heavy dose of processed fat.
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Hazelnuts account for only a small percentage — far less than most people assume.
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Cocoa gives flavor, but it isn’t present in meaningful amounts.
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Emulsifiers and artificial flavoring are added for texture and taste, not nutrition.
Just two tablespoons of Nutella contain:
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21g of sugar
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11g of fat (including 4g saturated fat)
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About 200 calories
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Almost no fiber or protein
In short, Nutella is far closer to a dessert frosting than a nutritious breakfast.
Why Nutella Isn’t as Innocent as It Seems
1. Breakfast Disguised as Candy
Nutella’s biggest controversy comes from how it’s marketed. Advertisements often show parents serving it to children as part of a “balanced breakfast.” But nutritionally, it behaves like pure sugar.
Eating Nutella in the morning can:
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Spike your blood sugar
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Trigger mid-morning energy crashes
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Increase sugar cravings
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Lead to metabolic issues over time
A spread with this much sugar simply doesn’t belong in the same category as real breakfast foods.
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2. Excess Sugar = Long-Term Health Risks
High levels of added sugar have been linked to:
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Obesity
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Type 2 diabetes
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Heart disease
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Fatty liver disease
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Hormonal imbalance
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Reduced cognitive function
The recommended daily sugar limit for adults is around 25 grams — meaning one serving of Nutella nearly maxes out your entire day’s allowance.
For kids, it’s even more concerning.
3. The Problem with Palm Oil
Palm oil isn’t harmful in its natural form, but the way it’s refined for commercial foods raises health questions. Industrially processed palm oil can contain potentially harmful contaminants formed during high-heat treatment.
Health issues may include:
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Higher LDL ("bad") cholesterol
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Inflammation
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Increased heart risk
Beyond the health impact, palm oil production is also associated with deforestation and wildlife habitat destruction — adding environmental concerns to the mix.
4. Very Little Real Hazelnut or Cocoa
The name “hazelnut spread” makes people think they’re getting nut-based nutrition. But hazelnuts make up only a small fraction of the product.
Most of Nutella’s richness is not from nuts or cocoa — but from sugar and fat. What should be a wholesome nut butter ends up being closer to a candy spread.
Is Nutella’s Marketing Misleading?
Nutella has faced criticism — and even lawsuits — for promoting itself as a healthy food. In one well-known case, Ferrero agreed to millions in settlement fees and changed parts of its advertising.
However, the brand still benefits from years of positive messaging that shaped public perception. Many people still believe Nutella is a “fun breakfast” when, in reality, it isn’t much different from sweetened frosting.
Does Nutella Offer Any Real Benefits?
To be fair, Nutella does provide:
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Small amounts of iron and calcium
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A bit of vitamin E from hazelnuts
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A comforting, enjoyable taste
But these small advantages do not outweigh the significant sugar and fat content. You can get all these nutrients — and better flavor — from healthier options.
Better Alternatives to Nutella
If you love the chocolate-hazelnut taste, here are healthier substitutes:
✔ Homemade Chocolate Nut Spread
Blend roasted hazelnuts or almonds with a little cocoa and honey or dates.
✔ Reduced-Sugar Store-Bought Spreads
Brands like Nocciolata, Justin’s, and RX Nut Butter offer better ingredient profiles.
✔ Nut Butter + Fruit
Try almond butter with banana slices or natural date syrup for sweetness.
These options give you the flavor you enjoy — without the unhealthy overload.
Should You Stop Eating Nutella?
Nutella isn’t toxic, nor is it off-limits forever. The real issue is how often and how casually people consume it. When eaten regularly, the high sugar and saturated fat can contribute to long-term health problems.
Think of Nutella as:
- Not a breakfast
- Not a daily snack
- Not a healthy food for kids
Instead, treat it as an occasional dessert — something you enjoy once in a while, not every day.
Final Verdict
Nutella may taste incredible, but its nutritional profile tells a different story. Behind the creamy sweetness lies:
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Excess sugar
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Processed fats
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Very little real cocoa or hazelnut
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Misleading branding
If your goal is better health, Nutella should be at the very bottom of your breakfast options. Healthier spreads are easy to find — and even easier to make at home.
Must Read: Nutella Exposed: The Hidden Truth Behind the World’s Favorite Spread