Is Nutella Healthier Than Sugar? Dispelling the Nutritional Myth

November 11, 2025 •

3 min read

According to Healthline, a two-tablespoon serving of Nutella contains 21 grams of sugar—more than an equivalent serving of some dessert frostings. This startling fact sets the stage for a deeper look into the question: is Nutella healthier than sugar?

Quick Summary

Nutella's main ingredient is sugar, followed by palm oil, making it an energy-dense treat with minimal nutritional benefits, not a health food. A comparison of its ingredients reveals it is essentially sugar and fat, lacking the protein and fiber found in healthier alternatives.

Key Points

High Sugar Content: Nutella's primary ingredient is sugar, with a 2-tablespoon serving containing 21 grams, comparable to dessert frosting.
Dominant Palm Oil: The second most abundant ingredient is palm oil, a fat high in saturated fats that contributes to high calorie density.
Misleading Marketing: Despite being marketed as a wholesome breakfast spread, Nutella is an ultra-processed food and should be treated as a dessert.
Poor Nutritional Value: While containing minor amounts of beneficial ingredients like hazelnuts, the high sugar and fat content vastly overshadow any potential nutritional benefits.
Healthier Alternatives: Natural nut butters, homemade spreads, and low-sugar alternatives are better choices for flavor with increased nutritional value.
Mindful Moderation: Like pure sugar, Nutella should be consumed infrequently and in very small portions to minimize negative health impacts.

The Deceptive Ingredients of Nutella

Many people are misled by Nutella's marketing, which often emphasizes ingredients like hazelnuts and milk. However, a quick look at the product's ingredient list, which is ordered by weight, reveals a different story.

The first ingredient is sugar. This means a jar of Nutella contains more sugar than any other component. The second ingredient is palm oil, a vegetable fat high in saturated fat. Hazelnuts, while prominently featured in advertising, make up only about 13% of the spread. This composition places Nutella more in line with a high-fat, high-sugar dessert than a nutritious spread.

Health Concerns with Nutella's Primary Ingredients

Nutella's high sugar and fat content is a major point of concern for health experts. Consuming excessive added sugar is linked to a variety of chronic health issues. The American Heart Association recommends limiting daily added sugar intake to 25 grams for women and 36 grams for men; a single 2-tablespoon serving of Nutella nearly meets this limit for women.

The palm oil used in Nutella, while free of trans fat, is high in saturated fat. High intake of saturated fat can raise LDL (bad) cholesterol levels, which is a risk factor for heart disease. The small amount of hazelnuts and cocoa offer minor nutritional benefits, but these are largely overshadowed by the excessive sugar and fat.

Nutella vs. Sugar: A Head-to-Head Comparison

To definitively answer the question 'Is Nutella healthier than sugar?', we must compare their nutritional profiles. While pure table sugar (sucrose) offers calories and nothing else, Nutella adds other components—but not necessarily in a beneficial way. The following table compares a standard 2-tablespoon serving of Nutella with the equivalent sugar amount it contains.


Component	Nutella (2 tbsp / 37g)	Pure Table Sugar (21g)	Key Takeaway
Calories	~200 calories	~80 calories	Nutella contains significantly more calories due to fat.
Sugar	21 grams	21 grams	The sugar content is equivalent, with Nutella having much more added fat.
Fat	12 grams (3.5g saturated)	0 grams	Nutella's calories come significantly from fat.
Protein	2 grams	0 grams	Nutella provides a small amount of protein.
Fiber	1 gram	0 grams	Nutella contains minimal fiber.

From this breakdown, it's clear that Nutella offers more than just sugar, but what it adds is mostly fat and additional calories, not a meaningful amount of micronutrients. Simply consuming sugar provides a more concentrated calorie hit without the added saturated fat from palm oil. However, neither is a healthy option in large quantities.

The Marketing and the Reality

Nutella is frequently marketed as a wholesome, family-friendly breakfast item, often featuring milk and hazelnuts. This clever marketing strategy, combined with the perception of hazelnuts as a healthy ingredient, often leads consumers to view Nutella as a nutritious choice. However, as dietitians point out, it is an ultra-processed food with minimal nutritional value, and should be treated as a high-sugar treat, not a breakfast staple. The product's classification as a dessert topping is a more accurate reflection of its nutritional makeup.

Healthier Alternatives to Nutella

For those who love a chocolate-hazelnut taste but are looking for a healthier alternative, several options exist. Replacing Nutella with a more wholesome spread can significantly reduce sugar and unhealthy fat intake.

Natural Nut Butters: Almond, cashew, or peanut butter made with only nuts and salt are excellent alternatives. They are higher in protein and fiber, helping you feel fuller longer.
Homemade Chocolate-Hazelnut Spread: By blending roasted hazelnuts, unsweetened cocoa powder, and a natural sweetener like honey or date paste, you can control the ingredients and eliminate palm oil.
Dates and Cocoa: Blending soaked dates with cocoa powder creates a rich, sweet paste without added sugars. This can be used as a spread or in smoothies.
Brands like Pyure Hazelnut Spread: Some brands offer low-sugar, keto-friendly hazelnut spreads that use organic sweeteners and don't contain palm oil.

Conclusion: A Treat, Not a Staple

In the final analysis, Nutella is not healthier than sugar. While it contains traces of beneficial ingredients like hazelnuts and cocoa, its nutritional profile is dominated by sugar and fat, primarily from palm oil. For optimal nutrition, both pure sugar and Nutella should be consumed in moderation as treats. A truly healthy diet involves reducing overall sugar intake, choosing whole foods, and opting for alternatives like natural nut butters that offer more protein and fiber. The key is mindful consumption, recognizing Nutella for what it truly is: a delicious, but calorie-dense and sugary, dessert spread. For more in-depth nutritional information on Nutella's ingredients, consider consulting resources like Healthline.

Frequently Asked Questions

Nutella is not considered a health food because its primary ingredients are sugar and palm oil, which are high in calories, added sugars, and saturated fat. The proportion of healthy ingredients like hazelnuts is very low.

Yes, a 2-tablespoon serving of Nutella contains 21 grams of sugar, which is more sugar than the same serving size of some milk chocolate frosting products.

Palm oil is high in saturated fat, which can raise LDL (bad) cholesterol levels if consumed in excess. While it contains no trans fat, its high saturated fat content is a health concern.

Nutella can be included in a healthy diet if consumed sparingly as a treat, similar to how one would consume other desserts. It is not suitable for regular, daily consumption due to its high sugar and calorie content.

The American Heart Association recommends that women and children consume no more than 25 grams (about 6 teaspoons) of added sugar per day, while men should limit intake to 36 grams (about 9 teaspoons).

Healthier alternatives include natural nut butters (almond, cashew, or peanut), homemade spreads using hazelnuts and cocoa with natural sweeteners, or low-sugar commercial spreads.

Nutella's marketing emphasizes its connection to ingredients like hazelnuts and milk to create a perception of it being a wholesome and suitable breakfast food. This can be misleading to consumers who do not read the full nutritional information.