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June 13, 2024 6 min read

Every year, Nutella lovers around the globe devour an astonishing 250,000 tons of the beloved hazelnut spread. Nutella, the iconic spread, is a staple in many households. Known for its creamy texture and irresistible taste, you can enjoy Nutella on everything; from toast to pancakes to fruit.

But beyond its delicious flavor, there is more to Nutella than meets the eye.

Whether you're a longtime fan or just curious about this popular spread, explore these surprising Nutella nutrition facts, including its ingredients, caloric content, health benefits, and more. 

1. Nutella's Ingredients List

Understanding what goes into Nutella starts with looking at its ingredients. Here is the Nutella ingredients list as found in the jar:

Sugar

Sugar is the primary ingredient, making up the bulk of Nutella's content. It contributes to the spread's sweet taste and creamy texture. However, it also significantly impacts its nutritional profile, adding many calories without much in the way of essential nutrients.

Palm Oil

Palm oil is a type of vegetable oil derived from the fruit of oil palms. It keeps Nutella creamy and spreadable because it remains stable at room temperature.

However, palm oil production has been a controversial topic due to environmental concerns. There are also health concerns regarding its saturated fat content.

Hazelnuts

These give Nutella its distinct nutty flavor and are a source of healthy fats, vitamins, and minerals. Hazelnuts provide monounsaturated fats, which are beneficial for heart health.

They also contain vitamin E, magnesium, and other nutrients. This ingredient adds some nutritional value to Nutella. However, the benefits are in relatively small amounts compared to the sugar content.

Cocoa Solids

They provide the chocolatey taste that Nutella is famous for. Cocoa solids contain flavonoids, which are antioxidants that can have positive effects on health. This helps improve blood flow and lower blood pressure.

The amount of cocoa in Nutella contributes more to its flavor than its nutritional benefits.

Skim Milk Powder

It adds a creamy richness and contributes to the smooth texture of Nutella. Skim milk powder is a source of protein and calcium, offering some nutritional benefits. However, in the context of Nutella, this contribution is relatively minor compared to the other ingredients.

Soy Lecithin

It is a common emulsifier that helps blend the ingredients smoothly, preventing separation. Soy lecithin is a phospholipid. This means it can mix fats with water, creating a stable, uniform spread.

Vanillin

An artificial flavoring that enhances the overall taste. Vanillin is the primary component of vanilla bean extract. But in Nutella, it is synthetically produced. While it adds to the product's appeal, it doesn't contribute any nutritional benefits.

2. Nutella Calories Per Serving

One of the most important aspects to consider when looking at food is its caloric content. Nutella calories per serving are significant:

  • One serving: 2 tablespoons (37 grams)
  • Calories per serving: 200

This amount can add up quickly, especially if you spread it thickly on bread or use it in recipes. For those watching their calorie intake, be mindful of portion sizes.

3. Nutella Sugar Content

Sugar is a major component of Nutella. The Nutella sugar content is quite high, which contributes to its sweet flavor. Its sugar-per-serving ratio is about 21 grams (5 teaspoons). 

This high sugar content is something to be aware of, especially if you are concerned about sugar intake for health reasons. Consuming high amounts of sugar can lead to various health issues, including weight gain and increased risk of diabetes.

4. Nutella Health Benefits

Despite its high sugar and calorie content, Nutella does have some nutritional benefits, largely thanks to its hazelnut and cocoa content. Here are a few Nutella health benefits:

Rich in Hazelnuts

Hazelnuts are a good source of healthy fats, vitamins, and minerals. They provide vitamin E, magnesium, and heart-healthy monounsaturated fats. Vitamin E is a powerful antioxidant that helps protect your cells from damage, supports immune function, and maintains healthy skin and eyes.

Magnesium is crucial in over 300 enzymatic reactions, including those that regulate muscle and nerve function, blood sugar levels, and blood pressure.

Antioxidants From Cocoa

The cocoa in Nutella contains flavonoids. These are antioxidants that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can harm cellular components, leading to inflammation and contributing to the aging process and various diseases.

Studies link flavonoids to health benefits like improved cardiovascular health, and better cognitive function.

Energy Boost

With its combination of sugar and fats, Nutella can provide a quick energy boost, making it popular as a pre-exercise snack. The sugar in Nutella gives an immediate source of energy by quickly raising blood glucose levels, while the fats provide sustained energy over a long period.

However, balance these benefits with the potential downsides of Nutella's high sugar and calorie content. While hazelnuts and cocoa contribute some positive nutrients, the overall nutritional profile of Nutella means you should enjoy it in moderation as part of a balanced diet.

5. Is Nutella Healthy?

When asking this question, the answer is not quite straightforward. It depends on how you define healthy and incorporate Nutella into your diet. Here are some points to consider:

High in Calories and Sugar

Nutella's high calorie and sugar content can be problematic if consumed in large quantities or if you are trying to maintain a healthy weight.

Source of Essential Nutrients

The hazelnuts and cocoa in Nutella provide some essential nutrients and antioxidants. Note that the amount of these nutrients is relatively small compared to the sugar and fat content.

Moderation Is Key

Like many treats, Nutella can be part of a healthy diet if you enjoy it in moderation. It is best used as an occasional indulgence rather than a daily staple. Ultimately, whether Nutella is healthy depends on your overall diet and lifestyle.

6. Nutella and Portion Control

Given its high calorie and sugar content, portion control is essential when enjoying Nutella. Sticking to the recommended serving size of two tablespoons can help you manage your intake.

Pairing it with nutrient-dense foods like yogurt can help mitigate some of its less healthy aspects, allowing you to enjoy its flavor without overindulging.

7. Nutella in Breakfast

Incorporating Nutella into your breakfast routine can impact your metabolism. While it can be a delicious way to start the day, it's important to pair it with other nutritious foods. Here are some ideas:

  • Nutella on Whole-Grain Toast: Pair it with fiber and protein for a balanced start
  • Nutella With Fruit: Add a dip for fruits like bananas, strawberries, or apples for extra nutrients
  • Nutella in Smoothies: A small amount can enhance flavor without overpowering the benefits of fruits and vegetables

8. Nutella for Athletes

For athletes or those with high energy needs, Nutella can be a quick source of calories and energy. Its combination of sugar and fat makes it useful for replenishing energy stores after a workout. However, it's still important to consume it in moderation and balance it with other nutrient-dense foods.

9. Nutella in Recipes

Nutella's versatility extends beyond just spreading it on bread. It can be a delightful addition to both sweet and savory dishes, from appetizers to main courses. Here are some popular ways to incorporate Nutella into your recipes:

  • Baking: You can use Nutella in cookies, brownies, and cakes to add a rich, chocolatey flavor
  • Desserts: Use Nutella as a topping for ice cream, pancakes, or waffles
  • Snacks: Create Nutella-filled crepes or Nutella-stuffed French toast for a special treat

Remember, a little Nutella goes a long way in adding flavor and indulgence to your creations.

10. Nutella Dietary Restrictions 

If you follow a specific diet, such as vegetarian or gluten-free, you will be pleased to know that Nutella is suitable for vegetarians and does not contain gluten. However, it is not vegan due to skim milk powder as an ingredient. Always check the label to ensure it fits your dietary needs.

11. Nutella Allergies

Nutella also contains several common allergens, including hazelnuts, milk, and soy. If you have allergies or dietary restrictions, it is essential to read the Nutella ingredients list carefully. For those with nut allergies, alternative spreads are available that mimic Nutella's flavor without containing nuts.

12. Nutella's Global Popularity

Nutella's popularity extends around the globe, and its production and consumption are impressive. Here are a few fun facts:

  • Global Consumption: People enjoy Nutella in over 160 countries worldwide
  • World Nutella Day: The world celebrates February 5th as World Nutella Day where fans share recipes and their love for Nutella
  • Production Scale: If you spread all the Nutella produced yearly, it would cover over 1,000 soccer fields

This widespread love for Nutella highlights its place as a beloved treat in many cultures

Unveiling Nutella Nutrition Facts You Need to Know

While Nutella offers some benefits, such as antioxidants from cocoa and healthy fats from hazelnuts, it is also high in sugar, calories, and saturated fats. Understanding these Nutella nutrition facts is essential for making informed dietary choices and maintaining a balanced diet.

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