Is Nutella the most unhealthy food? Unpacking the ingredients and nutritional impact

January 1, 2026 •

4 min read

Despite being advertised as a breakfast spread, a 2-tablespoon serving of Nutella contains 21 grams of sugar, nearly the daily recommended limit for women and children. This startling fact prompts the question: Is Nutella the most unhealthy food on the market?

Quick Summary

This article examines the nutritional content of Nutella, focusing on its primary ingredients of sugar and palm oil. It assesses the health implications of frequent consumption and compares it to other spreads, concluding it is a dessert rather than a healthy dietary staple.

Key Points

High Sugar Content: Nutella's main ingredient is sugar, with a standard serving containing 21 grams, nearly a woman's or child's total daily limit.
High Fat and Calorie Density: The second main ingredient is palm oil, which is high in saturated fat and contributes to Nutella's high calorie count, offering minimal nutritional return.
Processed Food Classification: Nutella is considered an ultra-processed food due to its industrial formulation and high sugar/fat content, not a healthy nut spread.
Better as a Dessert: Nutrition experts recommend viewing Nutella as an occasional dessert rather than a regular breakfast spread due to its low nutritional value.
Healthier Alternatives Exist: For a truly nutritious spread, options like natural almond butter or homemade hazelnut spreads provide significantly more protein, fiber, and healthy fats with less sugar.
Environmental Impact: The palm oil industry, a key component of Nutella, has been linked to deforestation and other environmental issues, prompting ethical concerns for consumers.

Unpacking the Ingredients: What's Really in Nutella?

While Nutella's marketing emphasizes hazelnuts and skim milk, a closer look at the ingredients list, which are ordered by weight, reveals a different story. The recipe predominantly features sugar, followed by palm oil. The percentages of hazelnuts (around 13%) and cocoa are significantly smaller, making it a high-calorie, high-sugar confection rather than a nutrient-dense spread. The use of palm oil, while contributing to the spread's creamy texture, is also a point of contention due to its high saturated fat content and environmental concerns. Other ingredients include skimmed milk powder, soy lecithin as an emulsifier, and synthetic vanillin for flavor.

A Shocking Look at Nutella's Nutritional Profile

A standard 2-tablespoon serving of Nutella contains approximately 200 calories. The bulk of these calories comes from its 21 grams of sugar and 12 grams of fat. In comparison, this amount of sugar is more than what is found in the same serving size of some chocolate frostings. For reference, the American Heart Association recommends that women and children consume no more than 6 teaspoons (25 grams) of added sugar per day. A single serving of Nutella almost maxes out this daily intake, with virtually no significant nutritional benefits like fiber or protein to offset it.

The Impact of High Sugar Consumption

Regular consumption of high-sugar foods like Nutella can have several negative health impacts over time. Excessive added sugar is linked to an increased risk of chronic conditions, including obesity, type 2 diabetes, heart disease, and liver disease. Furthermore, the rapid spikes and crashes in blood sugar levels can lead to increased cravings and weight gain. For children, who are particularly vulnerable to overconsumption, this can be a driving factor behind rising obesity rates.

Risks Associated with Palm Oil

Palm oil is the second most abundant ingredient in Nutella. It is high in saturated fat, which can raise LDL ('bad') cholesterol and increase the risk of heart disease. The production of palm oil also raises significant environmental and ethical concerns related to deforestation, climate change, and habitat destruction. While Ferrero states it uses sustainably sourced palm oil, the health implications of high saturated fat intake remain.

Comparison Table: Nutella vs. Healthier Spreads

To better understand Nutella's nutritional place, a comparison with other common spreads is illuminating. This table uses a standard 2-tablespoon (approx. 32-37g) serving size for comparison.


Feature	Nutella	Natural Almond Butter	Healthy Homemade Chocolate Spread
Primary Ingredients	Sugar, Palm Oil	Almonds, sometimes salt	Hazelnuts, Cacao, Natural Sweetener
Sugar per Serving	21g	<1g	Based on natural sweetener
Protein per Serving	2g	5g	Variable (higher than Nutella)
Saturated Fat	High (4g+)	Lower	Variable (depends on oil choice)
Fiber Content	Low	High	High
Nutritional Density	Minimal	High	High

Healthier Alternatives to Nutella

For those seeking a chocolate-hazelnut fix without the high sugar and fat content, several healthier options exist. These alternatives focus on using whole, unprocessed ingredients. A few examples include:

Homemade Nutella: Many recipes online use roasted hazelnuts, cacao powder, and natural sweeteners like maple syrup or dates. This gives you full control over the sugar content and fat type. Some even use healthy fats like avocado to achieve a creamy texture.
Natural Nut Butters: For general use, natural almond or peanut butter offers significantly more protein and fiber with much less sugar. These are excellent spreads for toast or fruit.
Seed-Based Spreads: For individuals with nut allergies, seed butters like tahini mixed with cacao powder and a natural sweetener can create a nutritious and delicious alternative.

Conclusion: Is Nutella the most unhealthy food?

While labeling any single food as the 'most unhealthy' is difficult, the evidence clearly positions Nutella as a high-sugar, high-fat, ultra-processed food. It is more accurately described as a dessert than a healthy breakfast staple. Its primary ingredients, sugar and palm oil, contribute to significant health risks when consumed regularly and in large quantities. Compared to natural nut butters and other homemade spreads, Nutella offers minimal nutritional benefits. For those who enjoy the taste, the key lies in moderation. It should be treated as an occasional treat, not a daily addition to one's diet. Opting for homemade versions or other healthier alternatives is a more sustainable choice for long-term health and well-being. More information on Nutella's ingredients and their health effects can be found on this article on Healthline.

Ethical and Environmental Concerns

Beyond the personal health implications, it is worth noting the wider ethical and environmental footprint of Nutella's ingredients. The palm oil industry is a major driver of deforestation and has been associated with poor labour practices in some regions. While Ferrero claims to use sustainably certified palm oil, the industry as a whole remains controversial and a concern for many eco-conscious consumers. By choosing alternatives or reducing consumption, consumers can make a more ethical choice for both their bodies and the planet.

Frequently Asked Questions

Nutella is considered unhealthy primarily because its main ingredients are sugar and palm oil, not hazelnuts. While it contains some hazelnuts, their concentration is too low to provide significant nutritional benefit compared to the high levels of added sugar and saturated fat.

A 2-tablespoon serving of Nutella contains 21 grams of sugar. This is a very high amount, comparable to or even higher than some chocolate frostings. It is significantly higher than a standard portion of a natural nut butter.

While Nutella has been marketed as a breakfast food, its high sugar and calorie content make it unsuitable for regular consumption, especially for children. A single serving uses up most of a child's daily recommended sugar intake, which can lead to negative health outcomes.

Yes, natural peanut butter is a much healthier alternative. It is significantly lower in sugar and offers more protein and fiber, making it more nutritionally dense and beneficial for health.

The primary fat source is palm oil, the second main ingredient. It is high in saturated fat, which can raise LDL ('bad') cholesterol and increase the risk of heart disease when consumed in excess.

Due to its high calorie and sugar content, Nutella is not suitable for a weight loss diet. Its minimal protein and fiber mean it provides little satiety and can easily lead to excess calorie consumption.

Yes, primarily due to the palm oil used in its production. The palm oil industry is associated with deforestation and habitat destruction. While Ferrero uses sustainably certified palm oil, the industry as a whole is environmentally controversial.