Is a Nutella Sandwich Healthy? The Unsweetened Truth

November 28, 2025 •

3 min read

With more than 60 years of history, Nutella's popularity on breakfast tables is undeniable, yet a single serving can contain more sugar than chocolate frosting. So, is a Nutella sandwich healthy, or is it more of a dessert than a breakfast food?

Quick Summary

Nutella sandwiches are high in sugar, fat, and calories, primarily due to the processed spread's ingredient profile. Experts classify it as a dessert or treat, not a healthy breakfast staple, due to minimal nutrients relative to its sugar and fat content. Healthier, whole-food alternatives offer more balanced nutrition.

Key Points

High in Sugar and Fat: The primary ingredients in Nutella are sugar and palm oil, not hazelnuts, making it calorie-dense with little nutritional benefit.
Exceeds Recommended Sugar Intake: A single 2-tablespoon serving can contain 21 grams of sugar, nearly the entire recommended daily limit for women and children.
Minimal Nutritional Value: While it contains hazelnuts and cocoa, these are minimal, and the high sugar and fat content outweigh any potential health benefits.
Should be Treated as a Dessert: Experts advise treating Nutella as an occasional treat rather than a regular breakfast food due to its poor nutritional profile.
Healthier Alternatives Exist: Opting for natural nut butters, fresh fruit, or homemade hazelnut spreads can provide similar flavors with significantly more nutrients and less sugar.

The Nutella Sandwich: A Sweet Treat, Not a Health Food

Many of us grew up with the delicious combination of Nutella on toast, but clever marketing has led many to believe it is a healthy way to start the day. The reality is far from it. While it contains traces of hazelnuts and cocoa, its ingredient list is primarily dominated by sugar and palm oil. Understanding this nutritional breakdown is crucial for making informed dietary choices for yourself and your family.

The Nutritional Breakdown of Nutella

According to the ingredient list, sugar is the first and most abundant ingredient by weight. A standard 2-tablespoon serving of Nutella contains around 200 calories, 12 grams of fat (including saturated fat from palm oil), and 21 grams of sugar. To put this in perspective, the American Heart Association recommends limiting daily added sugar intake to about 25 grams for women and children. A single serving of Nutella can use up nearly your entire daily allowance. Consuming this much added sugar regularly is linked to health issues like weight gain, obesity, and heart disease.

Furthermore, while hazelnuts do offer some healthy fats and antioxidants, they make up only about 13% of the spread. The small amount of cocoa powder also contributes minimal health benefits, which are largely outweighed by the high quantities of sugar and fat.

Comparing a Nutella Sandwich to a Healthier Alternative

To highlight the nutritional disparity, consider a comparison between a standard Nutella sandwich and a healthier, whole-food alternative.


Feature	Classic Nutella Sandwich	Natural Nut Butter & Banana Sandwich
Spread Ingredients	Sugar, Palm Oil, Hazelnuts, Cocoa	100% Nuts (e.g., Almonds)
Primary Energy Source	Added Sugar & Saturated Fat	Protein, Healthy Fats & Natural Sugars
Nutritional Profile	Low in protein, high in sugar and calories.	High in protein, fiber, and micronutrients.
Blood Sugar Impact	Rapid spike and crash due to high sugar.	Stable and sustained energy release.
Fullness Factor	Less satisfying, can trigger more cravings.	More satiating, helps control appetite.

Tips for a Healthier Nutella Sandwich and Alternatives

If you can't resist the taste, moderation is key. Stick to the recommended serving size (or less) and combine it with nutrient-dense foods. Here are some options for enjoying Nutella in a more balanced way or finding healthier substitutes:

Pair with whole-grain bread: Whole-grain bread provides more fiber and nutrients than white bread, helping to slow down sugar absorption.
Add fresh fruit: Incorporate sliced bananas, strawberries, or apples. The fiber and vitamins from the fruit add nutritional value and help offset some of the sugar intake.
Use it as an occasional treat: A Nutella sandwich should be considered a dessert, not a daily breakfast. Reserve it for a once-in-a-while treat rather than a breakfast staple.
Make a homemade alternative: You can create a healthier spread by blending roasted hazelnuts, cocoa powder, and a natural sweetener like dates or maple syrup. This reduces the sugar and processed oil content significantly.
Switch to natural nut butters: Use a 100% natural nut butter (almond, cashew, or peanut) with no added sugar or oils for a protein-rich and heart-healthy sandwich.

The Appeal and the Reality

The appeal of a Nutella sandwich is its convenience and taste, but the reality is that its nutritional value is poor. The product's high sugar and fat content is designed to be highly palatable, which can make it easy to overconsume. While advertising often focuses on the presence of hazelnuts and milk, the bulk of the product is sugar and fat, offering empty calories with minimal beneficial nutrients.

Conclusion

So, is a Nutella sandwich healthy? The definitive answer is no, it's not. It is an ultra-processed food that should be viewed and consumed as an occasional dessert, not a regular part of a balanced diet. For those looking for a truly healthy option, prioritizing whole foods like natural nut butters and fresh fruit on whole-grain bread is a far better choice. Understanding the reality of what's inside the jar empowers you to make smarter, more nutritious food choices without sacrificing flavor completely.

For more detailed nutritional comparisons, you can visit Healthline's analysis of Nutella.

Frequently Asked Questions

No, Nutella is not healthier than most natural peanut butters. Natural peanut butter typically has far less sugar, more protein, and more healthy fats compared to Nutella, which is primarily sugar and palm oil.

The main ingredients in Nutella, listed in descending order by weight, are sugar, palm oil, hazelnuts, cocoa, and skimmed milk powder.

To make a Nutella sandwich healthier, use whole-grain bread instead of white bread, and add fresh fruit like bananas or strawberries to increase fiber and nutritional content. Most importantly, use it sparingly as a treat.

Yes, Nutella contains palm oil. It is the second most abundant ingredient after sugar and is used to give the spread its smooth, creamy texture.

It is not recommended to eat a Nutella sandwich every day. The high daily intake of sugar and saturated fat can contribute to weight gain and other chronic health issues.

Nutella is often advertised as a quick and simple breakfast food, focusing on its hazelnuts and milk. This marketing strategy is designed to boost sales by influencing consumers' perception of its nutritional value, despite being high in sugar and fat.

Nutella contains small amounts of hazelnuts and cocoa, which have some antioxidants. However, the high sugar and fat content mean that any minimal benefits are overwhelmingly outweighed by the product's poor overall nutritional profile.