Nutella Hazelnut Spread scores 3 out of 100, indicating it should be avoided due to its high content of added sugar and saturated fat.
This spread is an ultra-processed food, classified as NOVA 4.
A 100g serving contains 32.1g of added sugar, contributing significantly to its low FoodScore.
It provides 10.71g of saturated fat per 100g, a notable penalty factor.
Despite being a nut-based product, it offers only 3.6g of fiber per 100g.
Protein content is modest at 7.14g per 100g.
Scores -66 points above the nut seed category average (69/100 across 30 foods).
Fiber
3.6g
13% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
32.1g
64% of Daily Value
Sodium
214mg
9% of Daily Value
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What it brings to the table
Fiber (3.6g)+3
Protein (7.1g)+3
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What holds it back
Added sugar (32.1g)-25
Saturated fat (10.7g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 3
Nutella Hazelnut Spread receives a very low FoodScore of 3 out of 100, primarily due to its unfavorable nutritional profile dominated by high levels of added sugar and saturated fat. A 100g serving contains 32.1g of added sugar, which incurs a substantial penalty of 25 points. This amount far exceeds recommended daily limits for added sugars, which dietary guidelines suggest should be less than 10% of total daily calories. Similarly, its 10.7g of saturated fat per 100g leads to a 15-point penalty, as excessive saturated fat intake is linked to increased risk of heart disease. The product's classification as NOVA 4, meaning it is ultra-processed, also contributes a significant 10-point penalty. While it does receive minor bonuses for its 3.6g of fiber and 7.1g of protein, these are insufficient to offset the major penalties. To achieve a higher score, the spread would need a drastic reduction in both added sugar and saturated fat, along with a less processed formulation.
Health benefits
What the nutrients in nutella hazelnut spread actually do for you, grounded in established dietary science.
Provides some protein for muscle support
While not a primary protein source, Nutella Hazelnut Spread does contain some protein. Protein is essential for muscle repair and growth, as well as for producing enzymes and hormones. A 100g serving offers 7.14g of protein, which contributes to your daily protein intake. However, this amount is relatively small compared to less processed protein sources, and the overall nutritional profile of the spread means it should not be relied upon as a significant protein contributor.
Contains a small amount of dietary fiber
Nutella Hazelnut Spread provides a modest amount of dietary fiber, with 3.6g per 100g serving. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. Dietary guidelines recommend a much higher daily fiber intake, typically 25-38g for adults. While any fiber intake is beneficial, this amount is not substantial enough to make the spread a significant source of fiber, especially when considering its high sugar and fat content.
Offers a minor contribution of iron
This spread contains a small amount of iron, providing 1.43mg per 100g, which is 8% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as part of hemoglobin, and it plays a role in energy production. While this contribution is present, it is not a primary source of iron, and other foods offer significantly higher amounts without the associated high levels of added sugar and saturated fat.
Supplies a small amount of potassium
Nutella Hazelnut Spread offers 243mg of potassium per 100g, which accounts for 5% of the Daily Value. Potassium is an essential electrolyte that plays a vital role in maintaining fluid balance, nerve signals, and muscle contractions. It is also important for blood pressure regulation. However, the amount provided by this spread is minimal, and it is not a recommended source for meeting your daily potassium needs due to its overall nutritional composition.
Nutella Hazelnut Spread scores 3 out of 100, indicating it should be avoided due to its high content of added sugar and saturated fat.
How to eat it
Nutella Hazelnut Spread is typically consumed as a sweet spread, often on toast, pancakes, waffles, or as a filling in baked goods. Its sweet and creamy texture makes it a popular choice for breakfast or dessert items in many American households. Due to its high calorie, sugar, and fat content, it is best enjoyed in very small portions and infrequently as an occasional treat rather than a regular dietary staple.
Use Nutella sparingly as a flavor accent rather than a primary ingredient, such as a thin layer on fruit.
Pair it with fiber-rich foods like whole-wheat toast or apple slices to add some nutritional balance.
Consider it an occasional indulgence rather than a daily spread to minimize intake of added sugars and saturated fats.
Store at room temperature in a cool, dry place to maintain its spreadable consistency.
Things to keep in mind
For most healthy adults, Nutella Hazelnut Spread does not present unique cautions beyond its unfavorable nutritional profile when consumed in typical serving sizes. However, individuals with nut allergies, specifically to hazelnuts, must avoid this product entirely due to the risk of severe allergic reactions. Its high sugar content may be a concern for individuals managing blood sugar levels, such as those with diabetes or prediabetes, and its high saturated fat content should be noted by those monitoring cardiovascular health. Otherwise, there are no widely documented specific drug interactions or unique population-specific warnings for this food.
Nutella Hazelnut Spread is not considered healthy. It has a FoodScore of 3 out of 100, indicating it should be avoided. This is primarily due to its high content of added sugar and saturated fat, and its classification as an ultra-processed food. While it contains some protein and fiber, these are in small amounts and do not outweigh the negative aspects of its nutritional profile.
Is Nutella good for weight loss?
Nutella is generally not good for weight loss. It is calorie-dense (500 calories per 100g) and high in added sugars and fats, which can easily contribute to excess calorie intake without providing significant satiety. For weight management, focusing on nutrient-dense, lower-calorie foods with higher fiber and protein is typically recommended.
Is Nutella ultra-processed?
Yes, Nutella Hazelnut Spread is classified as a NOVA 4 food, meaning it is ultra-processed. This classification indicates that it is made from ingredients derived from foods, with the addition of various additives, and is typically high in sugar, unhealthy fats, and sodium. Ultra-processed foods are generally discouraged in a healthy diet.
What are some healthier alternatives to Nutella?
Healthier alternatives to Nutella include homemade hazelnut spreads with less added sugar, or other nut butters like almond butter or peanut butter with no added sugar or hydrogenated oils. You can also try spreads made from blended dates and cocoa powder for a naturally sweet option. These alternatives typically offer a better balance of nutrients.
How much added sugar is in Nutella?
Nutella Hazelnut Spread contains a significant amount of added sugar, with 32.1g per 100g serving. This amount contributes substantially to its low FoodScore and exceeds recommended daily limits for added sugars, which dietary guidelines suggest should be kept to a minimum.
Can Nutella be part of a balanced diet?
While technically any food can be part of a diet, Nutella Hazelnut Spread should be consumed in very limited quantities and infrequently if aiming for a balanced diet. Its high levels of added sugar and saturated fat mean it offers little nutritional benefit compared to its caloric load. It is best viewed as an occasional treat rather than a regular component of daily meals.
Does Nutella contain trans fat?
According to the nutritional information, Nutella Hazelnut Spread contains 0g of trans fat per 100g serving. While this is a positive, it still contains a notable amount of saturated fat (10.71g per 100g), which should be considered in the context of overall dietary fat intake.