Health score
15 / 100
Verdict: avoid
Nutella receives a very low score of 15/100 primarily due to its extremely high sugar content and the inclusion of palm oil.
Key takeaways
- Over 56% of the product is pure sugar
- Contains palm oil, a primary driver of deforestation
- Very high caloric density at 539 kcal per 100g
- Low protein content relative to high sugar levels
- Contains synthetic vanillin for flavor enhancement
Expert analysis
Our read on this product
With over 56g of sugar per 100g, Nutella acts more like a confection than a healthy spread. The primary ingredients are sugar and palm oil, which drive its high caloric density of 539 kcal and significant saturated fat content. While it contains hazelnuts, they are not present in sufficient quantities to outweigh the metabolic risks of its sugar-heavy profile. It is categorized as an 'avoid' due to the combination of low nutritional density and sustainability issues.
Best for
It is intended for individuals seeking an occasional, indulgent treat rather than a nutritional food source.
Approach with care
Those with diabetes, weight management goals, milk allergies, or concerns regarding the environmental impact of unsustainable palm oil should avoid this product.
Ingredient breakdown
Good ingredients
Neutral ingredients
Ingredients to watch
Sugar
Used as the primary sweetener and texture stabilizer. High consumption is linked to metabolic issues and weight gain.
Palm Oil
Provides the creamy, spreadable texture. It is a highly saturated fat and its cultivation is frequently tied to deforestation.
Hazelnuts
Added for flavor and nutrient density, containing healthy fats and vitamins. These are the primary protein source in the spread.
Skimmed Milk Powder
Provides milk solids for flavor and protein. It is a processed dairy derivative.
Fat-Reduced Cocoa Powder
Used for the chocolate flavor profile. Cocoa contains antioxidants, though it is processed here with significant sugar.
Lecithin (Soy)
An emulsifier used to maintain a uniform texture and prevent ingredient separation. Generally recognized as safe.
Nutrition facts
Values shown per 100g
Energy
539 kcal
Protein
6.3g
Carbs
57.5g
Fat
30.9g
Fiber
2g
Sugar
56.3g
Sodium
40mg
Saturated fat
10.6g
Fiber
2g
Health goal fit
| Goal | Grade | Notes |
|---|---|---|
| Mood Effect | E | The massive sugar load leads to rapid energy crashes that can negatively influence mood stability. |
| Muscle Gain | E | With only 6.3g of protein per 100g, it is not an effective source of muscle-building nutrients. |
| Weight Loss | E | The high calorie and sugar density make this detrimental to caloric deficit goals. |
| Flu Recovery | E | It provides no significant vitamins or immune-supporting antioxidants to assist in viral recovery. |
| Fever Recovery | E | It lacks the electrolytes and nutrients needed for recovery and may cause digestive stress. |
| Pcos Management | E | High sugar and refined fats contribute to systemic inflammation and insulin resistance common in PCOS. |
| Diabetes Management | E | The extremely high sugar content will trigger immediate and sharp blood glucose spikes. |
Myth busters
Nutella is a good source of protein
It contains only 6.3g of protein per 100g, which is negligible compared to the 56.3g of sugar.
It contains real hazelnuts
Hazelnuts are listed as a key ingredient, providing healthy fats, though they are overshadowed by sugar and oil.
Nutella causes a rapid blood sugar spike
With 56.3g of sugar and virtually no fiber, blood glucose absorption is immediate and unchecked.
Frequently asked questions
Is Nutella healthy?
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No. With a score of 15/100, Nutella is considered an unhealthy ultra-processed food high in sugar and saturated fats.
What is the main concern with Nutella?
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The primary concerns are the massive sugar content and the use of palm oil, which impacts both personal metabolic health and environmental sustainability.
Does Nutella contain real hazelnuts?
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Yes, it contains hazelnuts, but they are a secondary ingredient compared to the large amounts of sugar and palm oil used.
Is Nutella suitable for a diabetic diet?
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No. Due to its high sugar content and lack of fiber, it causes rapid spikes in blood glucose levels, making it unsuitable for diabetes management.
What is a better alternative to Nutella?
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Look for dark chocolate nut butters with no added sugar or those made exclusively from roasted nuts and minimal, natural cocoa.