Are Nutella Overnight Oats Healthy? A Balanced Look

January 11, 2026 •

4 min read

A standard 2-tablespoon serving of Nutella contains 21 grams of sugar, which makes many wonder if Nutella overnight oats can be considered healthy. While the oat base is rich in fiber and nutrients, the high sugar and fat content from the spread can turn a nutritious meal into a treat, so context and moderation are key.

Quick Summary

The healthiness of Nutella overnight oats depends on the quantity of Nutella and other ingredients used. Making informed swaps can reduce sugar and fat, creating a more balanced and nourishing breakfast option.

Key Points

Nutella is High in Sugar: With 21 grams of sugar per 2-tablespoon serving, Nutella should be treated as a dessert, not a staple breakfast ingredient.
Oat Base is Nutrient-Dense: The rolled oats and additions like chia seeds provide fiber, protein, and prebiotics that are excellent for digestion and gut health.
Moderation is Crucial: Regular, high-volume consumption of Nutella overnight oats is not recommended due to high sugar and saturated fat content, which can lead to health issues.
Make Healthier Swaps: Opt for unsweetened cocoa powder, hazelnut butter, and natural sweeteners to create a healthier version with all the flavor.
Boost Protein and Fiber: Add Greek yogurt or protein powder along with chia or flax seeds to enhance satiety and nutritional value.
Focus on Balance: A truly healthy breakfast depends on balancing macros and choosing nutrient-rich ingredients, not just soaking oats in milk.

The Dual Nature of Nutella Overnight Oats

Nutella overnight oats can be a fast, satisfying breakfast, but their health credentials are a subject of debate. The core of this issue lies in the two main components: the oats, a proven source of nutrition, and Nutella, a processed hazelnut-cocoa spread high in sugar and fat. Understanding the nutritional profile of each part is crucial for making informed choices about this popular meal.

The Wholesome Side: Benefits of Overnight Oats

The foundational element of this dish is undoubtedly healthy. When oats are soaked overnight, they offer several nutritional advantages that a simple bowl of hot oatmeal might miss.

Rich in Fiber: Rolled oats are packed with fiber, especially a type called beta-glucan, which is known to help lower cholesterol levels.
Improved Digestion: Soaking oats reduces phytic acid, allowing for better absorption of the grain's nutrients. The process also creates resistant starch, a type of prebiotic fiber that feeds good gut bacteria and promotes a healthy microbiome.
High Satiety: The fiber and protein in overnight oats help you feel fuller for longer, which can be beneficial for managing weight by reducing overall calorie intake throughout the day.
Vitamins and Minerals: Oats contain essential vitamins and minerals like manganese, phosphorus, magnesium, and iron.

The Indulgent Addition: The Reality of Nutella

Nutella is marketed as a breakfast item but is nutritionally closer to a dessert topping. Its ingredients list reveals why it's not a health food.

High Sugar Content: Nutella's primary ingredient is sugar, which accounts for over 50% of its weight. A single 2-tablespoon serving contains 21 grams of sugar, pushing close to the daily recommended limit for added sugar for most adults.
High in Fat: The second ingredient is palm oil, a type of vegetable oil high in saturated fat. While fats are important, excessive saturated fat intake is linked to increased LDL ("bad") cholesterol levels.
Minimal Hazelnut Benefit: Despite being marketed as a hazelnut spread, hazelnuts make up only about 13% of Nutella's ingredients. The amount is too small to deliver the heart-healthy benefits of eating whole hazelnuts.

Making Healthier Nutella Overnight Oats

Transforming this delicious but decadent breakfast into a more nutritious option is achievable with a few simple substitutions.

Healthier Nutella Overnight Oats Recipe:

Oats: Use 1/2 cup of old-fashioned rolled oats.
Milk: Use 1/2 cup of unsweetened almond milk, soy milk, or your preferred dairy/non-dairy milk.
Protein: Add a scoop of chocolate or vanilla protein powder or 1/4 cup of Greek yogurt for a protein boost that aids satiety.
Chocolate Flavor: Instead of relying solely on Nutella, use 1 tablespoon of unsweetened cocoa powder.
Sweetness: For sweetness, use 1-2 teaspoons of pure maple syrup or a natural sweetener of your choice instead of relying on the Nutella's high sugar content.
Thickness and Fiber: Stir in 1 tablespoon of chia seeds or ground flaxseeds for added fiber, omega-3s, and texture.
Hazelnut Flavor: Mix in 1 tablespoon of pure hazelnut butter instead of Nutella to capture the hazelnut essence without the extra sugar and oil.
Toppings: Top with fresh berries or sliced banana for vitamins and natural sweetness, plus a sprinkle of chopped hazelnuts for a nutritional boost and crunch.

Comparison: Original vs. Healthier Version


Feature	Standard Nutella Overnight Oats	Healthier, Modified Version
Primary Sweetener	High amounts of processed sugar from Nutella.	Natural sweeteners like maple syrup, minimal added sugar.
Fat Source	High in saturated fat from palm oil.	Mostly healthier fats from nut butter, chia, or flaxseeds.
Protein Content	Lower protein content, relying mainly on milk.	Significantly higher with added protein powder or Greek yogurt.
Fiber Content	Moderate, primarily from the oats.	Higher, with added chia/flax seeds and fruit toppings.
Nutrients	Few significant vitamins or minerals from Nutella.	Increased micronutrients from seeds, yogurt, and fresh fruit.
Overall Caloric Density	Higher in calories and less nutrient-dense.	Balanced macronutrients, more nutrient-dense.

Conclusion: Moderation is Key

Nutella overnight oats should be viewed through a balanced lens. While the oat base provides substantial health benefits like fiber and improved gut health, the addition of store-bought Nutella introduces high levels of added sugar and saturated fat. This shifts the nutritional profile from a wholesome breakfast to a more indulgent treat. For those who love the chocolate-hazelnut flavor, the best approach is to enjoy it in moderation. For a more nourishing daily breakfast, consider adopting a healthier, modified version that uses natural ingredients and alternatives to reduce sugar and increase protein and fiber. By making these thoughtful adjustments, you can have a delicious and truly healthy overnight oats meal.

For more insight into Nutella's nutritional composition and its impact on diet, you can refer to this Healthline article on the healthiness of Nutella.

Frequently Asked Questions

While overnight oats are good for satiety, a version with standard Nutella is high in sugar and calories, which is counterproductive for weight loss. Healthier alternatives with less sugar and more protein are better options.

Nutella should be added in moderation, similar to a dessert. The recommended serving size is only two tablespoons, but using less or substituting with a healthier alternative is a better choice for daily consumption.

For a healthier alternative, you can create a chocolate-hazelnut spread using roasted hazelnuts, unsweetened cocoa powder, and a natural sweetener like maple syrup or dates. You can also use pure hazelnut butter mixed with cocoa powder.

No, regular daily consumption of Nutella overnight oats is not recommended due to the high amounts of added sugar and fat from Nutella. It is best enjoyed as an occasional treat.

To increase the protein content, you can mix in Greek yogurt, a scoop of protein powder, or other nut butters like almond or peanut butter.

Yes, soaking oats overnight makes the starches more digestible and reduces phytic acid, which can improve nutrient absorption and is gentle on the digestive system.

Nutella is considered unhealthy because its primary ingredients are sugar and palm oil, not hazelnuts. The small amount of hazelnuts in the spread does not provide the same nutritional benefits as consuming whole nuts.