What is Nutella Made Of?
Nutella, the beloved chocolate and hazelnut spread, may seem like a simple treat, but its ingredients tell a more complex story. Despite its name, the main ingredient in Nutella is sugar. For every 100g of the spread, there are 56g of sugar, followed by palm oil, which gives it that smooth, creamy texture.
Palm oil is also found in some peanut butters, but in Nutella, it plays a significant role in the product’s consistency. While the exact amount of palm oil used isn’t disclosed, with 30.9g of fat per 100g, it’s likely to make up a large portion of the fat content.
The rest of the ingredients include skimmed milk powder (8.7%), fat-reduced cocoa (7.4%), emulsifiers, and flavouring. This means that, nutritionally, Nutella is closer to a confectionery than a nut-based spread like peanut butter, which is typically around 90% nuts.
How Much Sugar Is There in a Serving of Nutella?
A single serving of Nutella, as suggested by the manufacturer, is 15g – roughly a heaped teaspoon. This contains about 80 calories, 4.6g of fat, and 8.4g of sugar. For context, a Krispy Kreme Original Glazed doughnut has around 10g of sugar, so a single spoonful of Nutella is not far off.
Adults are advised to consume no more than 30g of free sugars per day, which includes added sugars and those from syrups and fruit juices. Just two spoonfuls of Nutella would exceed half of this limit. Compared to most commercial jams, which are almost fat-free, Nutella contains a similar amount of sugar per 100g – around 50-60g.
In terms of chocolate, most milk chocolate bars contain around 55g of sugar per 100g, placing Nutella in a very similar range.
Will Eating Nutella Make You Fat?
Foods containing more than 17.5g of fat per 100g are considered high in fat, and those with more than 22g of sugar per 100g are high in sugar. Nutella exceeds both thresholds, making it highly calorie-dense at around 5.3 calories per gram. Foods above 4 calories per gram are considered energy-dense.
Regularly consuming high-fat, high-sugar, and energy-dense foods is linked to weight gain, as they deliver a lot of calories in small portions. However, Professor Gunter Kuhnle, a nutrition expert, says that Nutella can still be part of a healthy diet if consumed in moderation and paired with other nutritious foods.
The issue is that Nutella is not very filling due to its low fibre and protein content, which can lead to increased hunger and overeating later in the day.
How Much Nutella Is It Okay to Eat?
Historically, Nutella packaging suggested a serving size of two tablespoons – around 37g. In 2016, Ferrero successfully campaigned to have it reclassified as a ‘spread’ rather than a ‘dessert topping’, reducing the serving size to 15g. This is often referred to as a ‘happy portion’ and is marketed as a heaped teaspoon.
However, studies show that many people tend to ignore recommended portion sizes, often scooping more than intended. Professor Kuhnle noted that spreading 15g on a slice of bread can be challenging, and one spoon could easily turn into three, taking you close to the daily sugar limit for adults.
Was Nutella Banned in Some Countries?
Nutella has never been officially banned in any country. However, in 2016, following a European Food Safety Authority report, some media outlets claimed it could “cause cancer” due to potential carcinogens formed during the high-temperature refining of palm oil. As a result, some Italian supermarkets temporarily removed own-brand hazelnut spreads containing palm oil from shelves.
Ferrero responded with a TV advertising campaign in Italy, defending the safety of its palm oil. Despite no formal ban being introduced, the claim that Nutella was “banned” persisted on social media. More recently, in 2024, the EU banned a product called “Algerian Nutella” after it failed to meet dairy import standards, further adding to the confusion.
Is Nutella Worse for You Than Chocolate?
Whether Nutella is worse for you than chocolate depends on the type of chocolate you’re comparing it to. Nutella is similar to milk chocolate in terms of sugar content, with both containing around 50–55g of sugar per 100g. Dark chocolate, however, is typically lower in sugar and contains compounds linked to heart health.
The key difference lies in how they are consumed. People may eat a few squares of dark chocolate, but spreads like Nutella are easy to over-serve, making it harder to control portions.
Is Nutella Healthier Than Peanut Butter?
In most cases, peanut butter comes out on top. Many peanut butters are more than 90% peanuts, with a 15g serving containing around 96 calories, nearly 8g of fat, and very little sugar – often less than 0.5g. Peanuts are naturally high in fat, but most of it is unsaturated, which is beneficial for heart health.
Peanut butter is more energy-dense, around 6-7 calories per gram, but this primarily comes from whole nuts. It also contains protein and fibre, both of which are lacking in Nutella. As a result, eating peanut butter can help you feel fuller for longer, making it less likely to overeat.
Nutella vs Biscoff – Which Is Worse?
Despite its indulgent reputation, Lotus Biscoff spread contains around 36.8g of sugar per 100g, significantly less than the 56g found in Nutella. Biscoff is made largely from crushed biscuits, meaning a fair bit of its carbohydrate content comes from refined wheat flour. However, it remains a high-sugar, energy-dense food that, if eaten regularly, can contribute to weight gain.
Does Nutella Contain Palm Oil?
Yes, Nutella contains a significant amount of palm oil. As the second ingredient after sugar, it is likely to make up a large proportion of the spread’s fat content. Palm oil is high in saturated fat, with Nutella containing 10.6g of saturated fat per 100g – or around 1.6g per 15g serving.
Adults are advised to consume no more than 30g of saturated fat per day to help manage cholesterol and reduce the risk of heart disease. While one could consume more than 10 portions of Nutella and still remain below the recommended upper limit, it depends on other aspects of the diet.
Is Vegan Nutella Any Healthier Than the Regular Kind?
Ferrero launched Nutella Plant-Based in 2024, using chickpeas and rice syrup in place of milk powder. The company claims the product meets the growing demand for plant-based foods while maintaining the “unmistakable Nutella experience.” Nutritionally, however, there is little difference. The plant-based version contains slightly less sugar – around 45g per 100g compared to 56g – but similar levels of fat and calories. In practical terms, it is not significantly healthier – just suitable for those avoiding dairy.
Are There Some People Who Shouldn’t Eat Nutella?
Yes – while most people can enjoy it occasionally, certain groups should limit or be cautious. Because Nutella is high in sugar and low in fibre or protein, eating it on its own can cause a rapid spike in blood glucose. Pairing it with foods such as wholemeal bread or yogurt may help slow this effect, but it can still make blood sugar harder to manage for people with diabetes or poor glucose control.
Those trying to lose weight may also want to limit it, as it is calorie-dense and easy to overeat. Similarly, people with high cholesterol or at risk of heart disease may need to be mindful, as it contains relatively high levels of saturated fat. Diets high in both sugar and saturated fat have been linked to poorer heart health.
Experts also advise caution when offering it regularly to children. Foods that are high in sugar but low in nutrients that support fullness and stable energy may reinforce a preference for sweet tastes and make it easier to consume excess calories over time.
And, of course, Nutella contains hazelnuts and is not suitable for anyone with a nut allergy.
Which Chocolate Spread Is a Healthier Alternative to Nutella?
The biggest differences between spreads come down to three things: sugar content, nut content, and fibre. Products with higher nut content, such as Pin & Nut Cocolate Hazelnut Spread, which is 60% nuts, tend to have more protein and fibre, and lower sugar levels. These are likely to be more filling and have a less dramatic impact on blood sugar.
By contrast, most mainstream chocolate spreads – including supermarket own brands – are nutritionally very similar to Nutella, typically containing around 50g of sugar per 100g.
‘Healthier’ options marketed as low-sugar often replace sugar with sweeteners, which can reduce sugar intake but may have other effects, such as digestive discomfort, if eaten to excess.
Ultimately, experts agree that chocolate spreads are best treated as occasional foods rather than everyday staples.
