Nutella, the famous hazelnut spread by Ferrero, is celebrated worldwide. From topping toast to drizzling on pancakes or spooning directly from the jar, it’s an Italian delicacy adored by many. In fact, during their state visit earlier this year, the Italian Prime Minister gifted King Charles and Queen Camilla personalized jars of Nutella, showcasing the product’s cultural significance.
Now marking its 60th anniversary, Nutella has recently introduced a “plant-based” version. But its journey began during World War II when cocoa was scarce. Italian chocolatiers created a hazelnut-based paste called giandujot, which could be sliced and spread on bread. This evolved into the spreadable version known as Super Crema, and eventually rebranded as Nutella.
Today, Nutella sells a jar every 2.5 seconds, with approximately a quarter of the world’s hazelnuts used in its production. But as popular as it is, the question remains: Is Nutella actually good for us?
What’s Inside Nutella?
Nutella is marketed as a nut-based spread, but experts caution that it’s not as healthy as it might seem. According to dietitian Emma Shafqat, Nutella contains over 56% sugar and 30% fat, mostly from palm oil. “It’s a highly processed product with minimal nutritional value compared to whole nut butters,” she explains.
The ingredients list includes hazelnuts, skimmed milk powder, fat-reduced cocoa (7.4%), and various additives like emulsifiers and vanillin for flavor.
Nutritional Breakdown:
- A 15g serving (about one heaping teaspoon) contains:
- 80 calories
- 8.6g carbohydrates (of which 8.4g is sugar)
- 4.6g fat (1.6g saturated)
- Less than 1g protein
- 0.016g salt
Health Benefits:
Despite its sugary content, Nutella’s hazelnuts do offer some health benefits. Rich in healthy fats, fiber, and vitamins, hazelnuts support heart health by reducing cholesterol and inflammation. They also provide omega-6 and omega-9 fatty acids. However, Nutella only contains about 13% hazelnuts, meaning the health benefits are minimal.
Nichola Ludlam-Raine, a dietitian and author, advises, “You’d be far better off eating a handful of whole hazelnuts or opting for 100% nut butter.”
Five Reasons Why Nutella Might Be Unhealthy:
High Sugar Content
A 15g serving contains 8.4g of sugar. The NHS recommends adults consume no more than 30g of sugar daily, while children should have less. Excess sugar can lead to weight gain, cravings, and long-term metabolic issues.
Palm Oil
Nutella contains 30% fat, most of it from palm oil, which is high in saturated fat. Excess saturated fat can raise “bad” LDL cholesterol levels. Additionally, palm oil production contributes to deforestation and environmental degradation.
Ultra-Processed Food (UPF)
Nutella is a highly processed food, loaded with additives and emulsifiers. Studies show that UPFs, high in fat, sugar, and salt, are linked to obesity, diabetes, and cardiovascular diseases.
High Calorie Count
A single serving contains 80 calories, but many people use more than this, especially when spreading it on pancakes or toast. This can add up quickly, especially if consumed regularly.
Low Nutritional Value
While Nutella does contain trace amounts of calcium and iron, you’d need to eat a large quantity to get any real nutritional benefit. For example, consuming half a jar just to meet 10% of your daily iron intake would also add 500 calories and 57g of sugar.
How Does Nutella Compare to Other Spreads?
Nutella fares poorly when compared to nut butters like peanut or almond butter. Nut butters are much higher in healthy fats and protein while containing much less sugar. Even fruit jams, though high in sugar, contain some nutritional value from the fruit. Nut butters, particularly those with minimal added ingredients, are a better choice nutritionally.
Is the Plant-Based Version Healthier?
The plant-based Nutella contains sugar, palm oil, hazelnuts, chickpeas, cocoa, and emulsifiers. It’s slightly lower in sugar and has a bit more protein due to the chickpeas. However, it’s still high in calories and saturated fat. Also, it includes powdered rice syrup, which can cause blood sugar spikes due to its high glycemic index. For those not on a plant-based diet, the original Nutella is still a better option.
How to Eat Nutella More Healthily
To make Nutella a bit healthier, try pairing it with nutrient-dense foods:
With Fruit
“Pairing Nutella with fruits like strawberries adds fiber and slows digestion,” says Ludlam-Raine.
With Wholegrain Toast
Instead of spreading it on white bread, opt for wholegrain toast and add some banana slices or seeds for extra fiber.
As a Treat
“Consider Nutella a treat rather than part of your daily breakfast,” says Ludlam-Raine. Save it for special occasions like weekend pancakes.
Healthier Alternatives to Nutella
If you’re seeking a healthier option, look for spreads with more nuts and less sugar. Nut butters made from 100% nuts, like hazelnuts or almonds, are the best alternatives, providing more nutrients with less sugar.
The Verdict: Is Nutella Healthy?
While Nutella is beloved by millions, it’s not the healthiest option. It’s high in sugar and fat, making it a less-than-ideal choice for regular consumption. If you enjoy it, moderation is key. Healthier alternatives are available and may be better for reducing sugar intake, especially for children.
As Ludlam-Raine puts it, “Nutella is fine in small amounts, but it’s easy to overeat, particularly with its appeal to kids.”
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