Deconstructing the Ingredients: More Sugar Than Hazelnuts
Despite what commercials may suggest, the ingredient list for Nutella is a strong indicator of its nutritional value. The ingredients are listed in descending order by weight, and surprisingly, sugar is the first and most abundant ingredient. Hazelnuts, which give the spread its distinct flavor, make up a much smaller percentage. While the company highlights "quality ingredients" like hazelnuts and skim milk, these make up a fraction of the total product compared to sugar and fat.
The Role of Sugar and Fat
A two-tablespoon serving of Nutella contains a significant amount of sugar and fat. For a typical 2-tablespoon (37-gram) serving, there are approximately 21 grams of sugar—or about five teaspoons. This is nearly a full day's recommended limit of added sugar for women and children, and over half the limit for men, according to the American Heart Association. Excessive consumption of added sugar is linked to a variety of chronic health issues, including obesity, type 2 diabetes, and heart disease.
Palm oil is the second major ingredient after sugar. This vegetable fat is high in saturated fat and gives Nutella its creamy, smooth texture. Concerns regarding palm oil include its high saturated fat content, which can raise LDL ('bad') cholesterol, and the significant environmental impact of its production. While Nutella's manufacturer states their palm oil is sustainably sourced, the health implications of a diet high in saturated fat remain.
Comparing Nutella to Healthier Alternatives
Many consumers mistakenly use Nutella as a substitute for more nutritious spreads like peanut or almond butter. However, a quick look at the nutritional content reveals a stark difference.
| Feature | Nutella (per 2 tbsp) | Natural Almond Butter (per 2 tbsp) | Natural Peanut Butter (per 2 tbsp) |
|---|---|---|---|
| Calories | 200 | 200 | 190 |
| Sugar | 21g | <1g | 3g |
| Fat | 12g | 19g | 16g |
| Protein | 2g | 5g | 8g |
| Key Nutrients | Low amounts of calcium and iron | Magnesium, Manganese, Vitamin E, Iron | Protein, Niacin, Manganese, Phosphorus |
As the table clearly shows, while the calorie and fat content are comparable to some natural nut butters, Nutella offers significantly more sugar and less protein and essential nutrients. A natural almond butter, for instance, provides substantial amounts of minerals like magnesium and manganese, while containing almost no added sugar.
The 'Ultra-Processed' Food Classification
Because of its industrial formulation and the use of additives and flavorings like vanillin, Nutella is often classified as an ultra-processed food (UPF). UPFs are defined by their industrial processing methods and the inclusion of ingredients not typically used in home cooking. Diets high in UPFs have been linked to negative health outcomes such as obesity, metabolic issues, and other chronic diseases.
Healthier Ways to Enjoy a Sweet Treat
For those who love the chocolate and hazelnut flavor but want to reduce sugar intake, there are better ways to indulge.
- Make Your Own: Creating a homemade hazelnut spread from scratch gives you complete control over the ingredients, allowing you to use less sugar or natural sweeteners like maple syrup. Many recipes swap out palm oil for healthier alternatives like coconut oil.
- Choose a Better Store-Bought Option: The market now offers several organic and palm oil-free hazelnut spreads. Brands like Artisana or Rigoni di Asiago focus on simpler, cleaner ingredient lists with higher percentages of actual hazelnuts and lower sugar content.
- Use it as a True Dessert: Instead of using it as a daily breakfast item, treat Nutella as the sweet condiment it is. Enjoy a small serving on fresh fruit, or use it sparingly in a dessert recipe. This reframes it from a staple to an occasional indulgence.
Conclusion: Moderation is Key
The simple answer to the question "Is Nutella actually unhealthy?" is that it is not a health food and should not be treated as one. Its deliciousness is derived from a high concentration of sugar and saturated fat, with the nutritious hazelnuts playing a minor role. While enjoying Nutella occasionally in moderation is fine for most people, incorporating it into a daily breakfast routine is not recommended and can contribute to health issues associated with high sugar intake. For everyday use, opting for a natural nut butter or a homemade alternative is the far healthier choice.
Visit Healthline to explore more about Nutella's nutritional details.
