Understanding the Nutritional Truth About Nutella
Before diving into alternatives, it's essential to understand why traditional Nutella is not considered a health food. While advertised as a hazelnut spread, its ingredient list tells a different story. The main ingredients are sugar and palm oil, not nuts. A two-tablespoon serving can contain as much as 21 grams of sugar, nearly a woman's and child's entire recommended daily added sugar intake. This high sugar content can contribute to weight gain, energy spikes, and other metabolic issues if consumed regularly.
Beyond sugar, Nutella is categorized as an ultra-processed food (UPF) because of its industrial formulation and additives. It is also high in fat, primarily from palm oil, and its low percentage of actual hazelnuts provides minimal nutritional benefit.
Healthier Store-Bought Nutella Alternatives
Fortunately, a growing market of healthier chocolate hazelnut spreads has emerged, offering options with less sugar, better fats, and higher nut content. When shopping, look for brands that prioritize whole-food ingredients and avoid palm oil and excessive sweeteners.
Top Contenders in the Healthy Hazelnut Spread Market
- Nocciolata Organic Hazelnut Spread: Considered a top-tier alternative, Nocciolata is organic, GMO-free, and contains no palm oil. It uses sunflower oil and offers more calcium and iron than Nutella, with roughly half the saturated fat and less sugar. Many consumers report a richer, creamier texture and a better flavor balance.
- Askinosie Hey, Hey Hazelnut!: This artisan spread is made with just four ingredients: hazelnuts, cocoa powder, organic cane sugar, and roasted cocoa nibs. It is denser and boasts a rich, high-quality chocolate flavor.
- Justin's Chocolate Hazelnut Butter: Known for its less-sweet, earthier flavor, Justin's combines hazelnuts and almonds. Its unique, slightly grainier texture appeals to those seeking a more rustic nut butter experience, and it's also available in convenient squeeze packs.
- Nutzo Paleo Chocolate Power Fuel: For those seeking high-protein and low-sugar, Nutzo's blend of seven nuts and seeds (including hazelnuts, almonds, and cashews) is an excellent choice. It's organic, packed with Omega-3s, and has a rich, thick consistency with very little sweetness.
The Ultimate Healthy Version: DIY Homemade Nutella
For maximum control over ingredients and nutrition, making your own chocolate hazelnut spread is the best option. It’s surprisingly simple and allows you to use high-quality, whole ingredients without any added fillers or processed sugars.
Simple Homemade Recipe (Refined Sugar-Free)
Ingredients:
- 2 cups hazelnuts
- ¼ cup raw cacao powder
- ¼ cup maple syrup or coconut sugar (adjust to taste)
- 2 tbsp coconut oil (optional, for extra creaminess)
- Pinch of sea salt
- ½ tsp vanilla extract (optional)
Instructions:
- Preheat your oven to 350°F (175°C) and toast the hazelnuts on a baking sheet for 10-15 minutes until fragrant and skins begin to loosen.
- Let the hazelnuts cool, then rub them vigorously in a clean kitchen towel to remove most of the skins. Don't worry if a few skins remain.
- Place the skinned hazelnuts in a high-speed blender or food processor. Blend for several minutes, pausing to scrape down the sides, until a smooth, creamy nut butter forms. This step requires patience, but it's crucial for the texture.
- Add the cacao powder, sweetener, coconut oil (if using), vanilla, and salt to the processor. Blend again until all ingredients are fully combined and the spread is silky smooth.
- Transfer the homemade spread to a glass jar and store it in the refrigerator for up to 2-3 weeks. It will firm up in the fridge but will soften at room temperature.
Comparison Table: Nutella vs. Healthy Alternatives
| Feature | Original Nutella | Nocciolata Organic | Homemade Healthy Version |
|---|---|---|---|
| Main Ingredients | Sugar, Palm Oil, Hazelnuts | Cane Sugar, Hazelnuts, Sunflower Oil | Hazelnuts, Natural Sweetener, Cacao |
| Refined Sugar | High (21g per 2 tbsp) | Less (17g per 2 tbsp) | None (Uses natural sweeteners like maple syrup) |
| Processed Ingredients | High (UPF) | Low (Organic) | None (Whole foods) |
| Added Oils | Palm Oil | Sunflower Oil | Coconut Oil (Optional) |
| Nut Content | Low (approx. 13%) | Higher | High (hazelnuts are the primary ingredient) |
| Nutritional Density | Low | Medium | High |
| Source Control | None | Limited | Complete control |
| Preservatives | Yes (synthetic vanillin) | No | No |
| Shelf Life | Very long | Long | Shorter (2-3 weeks) |
Making the Right Choice for Your Health
When choosing a chocolate hazelnut spread, your health priorities should guide your decision. For those who want the convenience of a store-bought product, healthier brands like Nocciolata, Justin's, or Nutzo offer significant improvements over traditional Nutella by reducing sugar and replacing palm oil. However, for a genuinely healthy, unprocessed spread, making it at home is the definitive winner. Homemade versions allow for complete customization of ingredients, from the type of sweetener to the use of healthy oils, ensuring a delicious treat without compromising your health goals. Consider enjoying these healthier spreads in moderation as part of a balanced diet, perhaps spread on whole-grain toast or used as a fruit dip for a snack rich in fiber and healthy fats.
Conclusion
While a jar of Nutella is a sugary, processed confection, the answer to "Is there a healthy version of Nutella?" is a resounding yes. Healthy alternatives are readily available in stores, and even more nutritious versions can be made easily at home. By opting for a lower-sugar, palm-oil-free spread, or creating your own using natural ingredients, you can enjoy the delicious chocolate-hazelnut flavor without the significant sugar and calorie overload associated with the original. Enjoy this decadent treat wisely, and choose the option that best supports your wellness journey.
How to make the best homemade healthy Nutella
For an extra-creamy texture, consider blending in a small amount of melted dark chocolate along with your roasted hazelnuts. Using a high-speed blender will also yield a smoother, more refined texture than a standard food processor.
