Is it okay to eat hazelnut spread?

January 1, 2026 •

4 min read

A single two-tablespoon serving of popular hazelnut spreads can contain over 20 grams of sugar, exceeding recommended daily limits for women and children. Given this, is it okay to eat hazelnut spread? The answer is nuanced, depending on ingredients and portion size.

Quick Summary

The nutritional value of hazelnut spread is often overstated, with most commercial products being high in sugar and fat. It can be part of a balanced diet when consumed sparingly, or healthier versions can be made at home to control ingredients.

Key Points

Moderation is key: Treat commercial hazelnut spread as a dessert rather than a health food, and limit consumption to small, infrequent portions.
Check ingredients: Be aware that many store-bought spreads contain high levels of sugar and palm oil, which are less healthy than the hazelnuts themselves.
Consider homemade: Make your own version to control the amount of sugar and type of oil, creating a healthier, more nutrient-dense spread.
Know the risks: Overconsumption can contribute to weight gain and blood sugar problems due to high sugar and calorie content.
Explore alternatives: Opt for natural nut butters or sugar-free/keto versions for a more nutritious substitute.
Not a protein substitute: Hazelnut spread offers significantly less protein and healthy fat than natural peanut or almond butter.
Beware of advertising: Don't be fooled by marketing that emphasizes the hazelnut content; the reality is often very different.

The Nutritional Breakdown of Hazelnut Spread

When asking if it is okay to eat hazelnut spread, the first step is to understand what's actually in the jar. While it prominently features the word 'hazelnut,' the reality is that the nuts are often a small percentage of the total ingredients list. A closer look reveals a composition largely dominated by sugar and fat.

Sugar: The Primary Ingredient

For many popular commercial brands, sugar is the number one ingredient by weight. This is what gives the spread its sweet, addictive taste, but it comes at a significant health cost. A typical 2-tablespoon serving can contain as much sugar as a chocolate cake frosting, contributing to high daily calorie intake with minimal nutritional benefit. Excessive sugar consumption has been linked to an increased risk of chronic diseases such as obesity, type 2 diabetes, and heart disease.

The Reality of Fats

The creamy texture of hazelnut spread is often achieved through the use of palm oil, which is a major source of saturated fat. While some studies on palm oil are conflicting, health experts generally advise limiting saturated fat intake to support heart health. In contrast, natural nut butters are rich in monounsaturated fats, which are considered heart-healthy. Furthermore, concerns exist regarding the environmental impact of palm oil production, leading some consumers to seek out palm oil-free alternatives.

Vitamins and Minerals: A Small Contribution

While hazelnuts themselves are rich in antioxidants, healthy fats, fiber, and essential nutrients like vitamin E and manganese, their concentration in commercial spreads is often too low to offer substantial health benefits. The high sugar and fat content effectively overshadows any positive nutritional contribution from the small amount of hazelnuts and cocoa.

Homemade vs. Commercial Hazelnut Spread

For those who love the taste but are concerned about the health implications, making a homemade version is an excellent option. Here is a comparison of typical commercial and homemade spreads:


Feature	Commercial Hazelnut Spread (e.g., Nutella)	Homemade Hazelnut Spread
Primary Ingredients	Sugar, Palm Oil, Hazelnuts, Skim Milk	Hazelnuts, Cocoa Powder, Natural Sweetener (maple syrup, dates), Healthier Oil (coconut oil, olive oil)
Ingredient Control	Limited; fixed recipe with high sugar and palm oil content.	Complete; ability to adjust sugar, oil, and hazelnut quantity.
Sugar Content	Very high (20+g per 2 tbsp).	Low to moderate, depending on sweetener choice.
Fat Content	High; contains saturated palm oil.	Contains healthier fats from hazelnuts and choice of oil.
Additives	Contains emulsifiers (lecithin) and synthetic vanillin.	Typically free of artificial additives.
Nutrient Density	Lower; high in empty calories.	Higher; focuses on whole, nutrient-dense ingredients.
Preparation	No preparation needed; ready-to-eat.	Requires a food processor and time to prepare.

How to Enjoy Hazelnut Spread in Moderation

If you choose to enjoy a store-bought hazelnut spread, practicing moderation is essential for minimizing potential health risks. Consider the following tips:

Think of it as a dessert, not a health food or a substitute for natural nut butters.
Stick to the recommended serving size, which is typically only one or two tablespoons.
Pair it with nutrient-rich foods like whole-grain toast or fruit to help balance your snack.
Be mindful of your total daily sugar intake and account for the spread's contribution.

Healthier Alternatives to Store-Bought Spreads

For those who want to reduce their sugar and fat intake, there are several delicious and healthier alternatives to commercial hazelnut spreads. You can opt for:

Plain Hazelnut Butter: Offers the nutty flavor with all the health benefits of the whole nuts and none of the added sugar.
Homemade Spread: As detailed in the table above, making your own lets you control all the ingredients.
Nutrient-Dense Nut Butters: Natural almond or peanut butter offers more protein and less sugar than most hazelnut spreads.
Keto/Sugar-Free Versions: A growing number of brands offer low-carb or keto-friendly hazelnut spreads made with sugar substitutes.

Conclusion: The Final Verdict on Hazelnut Spread

So, is it okay to eat hazelnut spread? Yes, within the bounds of moderation. Commercial hazelnut spreads are a tasty treat, but their high concentration of sugar and fat means they shouldn't be a daily dietary staple. By being mindful of ingredients, portion sizes, and considering healthier alternatives or homemade versions, you can still enjoy the delicious taste without compromising your health goals. For a deeper look into dietary guidelines, consult reliable sources such as the American Heart Association regarding sugar intake.

Potential Health Risks of Commercial Hazelnut Spreads

Beyond sugar and fat content, there are other considerations for regular consumption of store-bought hazelnut spreads:

Weight Gain: The high calorie density can easily contribute to weight gain over time, especially if portion sizes are not controlled.
Blood Sugar Spikes: The significant amount of sugar can cause rapid spikes in blood glucose levels, which is particularly concerning for individuals with or at risk of diabetes.
Nut Allergies: As with any tree nut product, hazelnut spread is a serious risk for individuals with nut allergies.
Addictive Properties: The combination of sugar and fat can trigger cravings, making it difficult for some people to stick to a single serving.

The True Value of Hazelnuts

It is important to differentiate between the health benefits of whole hazelnuts and the processed spread. Hazelnuts themselves provide:

Antioxidants: Help protect the body from cell damage.
Monounsaturated Fats: Excellent for heart health.
Fiber: Beneficial for digestive health.
Minerals: A good source of manganese and copper, which support metabolic and bodily functions.

These benefits are largely diluted in commercial spreads due to the addition of other ingredients. To get the most from hazelnuts, eating them whole, roasted, or as a natural butter is the best approach.

Frequently Asked Questions

No, most commercial hazelnut spreads are not considered healthy. While they contain a small amount of hazelnuts, they are primarily made of sugar and palm oil, providing high calories with low nutritional value.

It is not recommended to eat commercial hazelnut spread every day. Due to its high sugar and fat content, daily consumption can contribute to weight gain and other health issues over time.

Eating too much commercial hazelnut spread can increase your risk for weight gain, elevated blood sugar levels, and heart disease due to its high sugar and saturated fat content.

Yes, homemade hazelnut spread is typically much healthier than store-bought versions. Making it yourself allows you to use wholesome ingredients, healthier oils, and less sugar.

The typical recommended serving size for commercial hazelnut spread is around 2 tablespoons. However, it's very easy to exceed this due to its delicious taste.

Many popular brands of hazelnut spread, including Nutella, contain palm oil, which contributes to the high saturated fat content. Some brands now offer palm oil-free versions.

To reduce cravings, try enjoying the spread in very small portions, pair it with healthier foods, or substitute it with homemade versions that have less sugar and healthier ingredients.

Good alternatives include natural nut butters like almond or peanut butter, which are lower in sugar, or a homemade hazelnut spread using natural sweeteners and healthier oils.

Diabetics should be very cautious with commercial hazelnut spread due to its high sugar content. It is best to consult a doctor, and if approved, consume it very infrequently and in small amounts, or seek out a sugar-free alternative.