What is in a jar of Nutella?
Despite clever marketing that emphasizes quality hazelnuts and skim milk, the ingredient list tells a different story. In most recipes, ingredients are listed in descending order by weight, and for Nutella, sugar is the first item on that list, followed closely by palm oil. This means the spread consists of over half its weight in sugar and approximately 30% fat, with hazelnuts making up only about 13%.
- Sugar: As the main ingredient, sugar gives Nutella its sweet, addictive taste but provides little nutritional value. The amount of added sugar is concerning for daily consumption, especially for children.
- Palm Oil: This vegetable fat is what gives Nutella its smooth, spreadable texture. However, palm oil is high in saturated fats, which can raise bad (LDL) cholesterol levels if consumed in excess.
- Hazelnuts and Cocoa: While these ingredients do offer some antioxidants and healthy fats, their low percentage in the recipe means their nutritional benefits are minimal. You would need to consume a very large amount of Nutella to reap any real benefits, which would also mean ingesting excessive sugar and fat.
- Additives: Emulsifiers like soy lecithin and artificial flavoring (vanillin) are also included to improve the product's texture and enhance its flavor profile.
Nutella vs. natural nut butter: A nutritional comparison
When evaluating Nutella's health profile, it is useful to compare it with a natural, unsweetened nut butter, such as almond or peanut butter. This highlights the stark differences in nutritional value and solidifies Nutella's place as a dessert topping rather than a healthy spread.
| Feature | Nutella | Natural Peanut/Almond Butter |
|---|---|---|
| Main Ingredients | Sugar, Palm Oil | Nuts, sometimes salt |
| Added Sugar | Very high (21g per 2 tbsp) | Minimal or none (<1g per 2 tbsp) |
| Calories (per 2 tbsp) | Around 200 calories | Varies, but often similar (~180-210) |
| Protein | Low (2g per 2 tbsp) | High (5-8g or more per 2 tbsp) |
| Healthy Fats | Some, but high in saturated fat | Rich in monounsaturated and polyunsaturated fats |
| Nutrient Density | Low, minimal vitamins/minerals | High, rich in vitamins (E, B2), minerals (magnesium, manganese) and fiber |
The health drawbacks of regular Nutella consumption
The high sugar and calorie content in Nutella pose significant health risks if consumed regularly. A 2-tablespoon serving contains 21 grams of sugar, which is nearly a woman's and child's entire recommended daily limit for added sugar, according to the American Heart Association. Excessive sugar intake is linked to obesity, type 2 diabetes, heart disease, and liver problems. The high fat content, largely from palm oil, also contributes to the risk of weight gain and cardiovascular issues.
Furthermore, Nutella is considered an ultra-processed food (UPF) due to its industrial formulation and additives. Regular consumption of UPFs is associated with various negative health outcomes. Despite containing hazelnuts and cocoa, the minimal amounts mean they offer no real nutritional counter-benefit to the high sugar and fat. Instead, it functions more like a dessert or candy than a wholesome addition to a balanced breakfast.
Embracing moderation and healthier alternatives
Enjoying Nutella should be considered an occasional indulgence, not a daily habit. If you're a fan of the taste, there are ways to enjoy it more mindfully:
- Pair with whole foods: For a more balanced snack, spread a small portion on wholegrain toast or pair it with fresh fruit like bananas or strawberries, adding fiber and nutrients.
- Create your own version: Homemade alternatives can offer a healthier, lower-sugar option. Recipes often include a higher ratio of hazelnuts and cacao powder, with natural sweeteners like maple syrup or dates.
- Stick to the serving size: If you do opt for the store-bought version, adhering strictly to the recommended portion size is key to managing your intake of sugar and calories.
Conclusion
Is Nutella healthy? When you look beyond the advertising and examine its nutritional profile, the answer is no, not in the way a natural nut butter is. While it can be enjoyed as a treat, the high concentration of sugar and fat means it should be consumed sparingly. For truly healthy eating, it is best reserved for dessert rather than a daily part of a balanced diet. Making a homemade version is also a great way to enjoy the flavor while controlling the ingredients.
Visit Healthline for more detailed information on Nutella's health aspects
