Is Nutella Healthy? How It Compares To Other Spreads

Smearing some Nutella on a slice of bread seems like a great breakfast or snack in a pinch—especially from your kid's point of view. The popular spread is convenient, and its chocolate hazelnut flavour makes it hard for anyone to resist. But a few Nutella toasts later, you may be asking yourself: Is Nutella actually healthy?

While some may view Nutella as a health food, others may categorize it as a delicious treat or dessert reserved for only “once in a while.” Whether you purchase Nutella frequently or have been recently debating about including it in your kid’s diet, you may be wondering about its ingredients and nutritional value.

According to the Canadian Paediatric Society, good nutrition is necessary for optimizing your child’s health, development and academic performance. Here’s what you need to know about Nutella so you can decide what’s best for your little one's daily eating habits.

What exactly is Nutella?

Created by Ferrero in Italy, Nutella started off as a sweet paste made from hazelnuts, sugar and cocoa. Since then it has evolved into a rich hazelnut cocoa spread—just with more ingredients.

Nutella Canada’s current recipe includes sugar, modified palm oil, hazelnuts, skim milk powder, cocoa, soy and/or sunflower lecithin and vanillin. It has a smooth and creamy texture, which is why it’s often spread on bread, waffles and pastries, or used in many desserts.

Is Nutella chocolate?

Many often assume that a jar of Nutella is only made of chocolate, however, that is false. While the spread does contain cocoa, Nutella is primarily made of sugar, oil and hazelnuts. In Nutella’s list of seven ingredients, cocoa is listed fifth, whereas real chocolate often contains a higher percentage of both cocoa solids and cocoa butter.

When it comes to taste, Nutella also has a distinct flavour profile. Unlike pure chocolate, Nutella is made from roasted hazelnuts, which is listed third on its ingredient list. This gives the spread a nutty taste that sets it apart from the average chocolate bar.

Although Nutella and regular chocolate both contain sugar, Nutella is often eaten as part of a meal or snack. Since it may be consumed more frequently by kids, it’s important to consider its nutritional value.

Nutella nutritional breakdown

Nutella is often portrayed in marketing campaigns as a food that offers a balanced breakfast. However, it all comes down to the product’s nutrition facts. Here’s a breakdown of Nutella’s sugar, calorie, fat content and protein, along with a comparison to other popular spreads and nut butters.

Calories

When you look at the label on the back of your Nutella jar, you’ll see the serving size is 20 grams, which is typically about a tablespoon. According to Nutella Canada's website, each tablespoon of Nutella contains 100 calories.

Sugar

Not only does sugar appear first on Nutella’s ingredient list, but a tablespoon of the chocolate hazelnut spread contains 11 grams of sugar. Registered dietitian and child and family nutritionist, Nishta Saxena says this is part of what makes the product so difficult to resist. “With children, you're going to notice the reason that they enjoy it is because it has an immediately very sweet taste,” she says. “It's also very creamy, so the mouth feel as well as the sweet taste are highly desirable.”

Fat content

While some fats can help your little one grow and even provide them with energy, it’s important to make sure they’re getting it from healthy and nutritious sources. Nutella's second listed ingredient is palm oil, which contains saturated fats.

Overall, the spread has a total of six grams of fat per tablespoon and two grams of saturated fat. In comparison, one tablespoon of Kraft Canada’s Only Peanuts All Natural peanut butter contains seven grams of fat and one gram of saturated fat. Even though the peanut butter contains more fat, it comes from just one natural ingredient– roasted peanuts.  That’s why the type of ingredients in a product are important to keep in mind when considering fat content.

Protein

For every tablespoon of Nutella, your little one will get one gram of protein from its ingredients like hazelnut and milk. However, Saxena says that when compared to other options like 100 percent peanut butter or almond butter, Nutella falls short.

“When you're talking about children and their diet, they do need access to quick and rapid energy,” says Saxena. “So [Nutella] offers that, but in terms of other nutrients, if you were to compare it in terms of fibre or protein, vitamins, minerals, it's not offering the same depth or nutrient density of other very classic spreads.”

So, is Nutella healthy?

Ultimately, Saxena says that parents can fit Nutella into their child’s diet and weekly schedule, but it isn't a food that they should rely on. “When you're dealing with children who have small digestive pouches and variable appetites depending on their age, you don't want to fill up on something that's really not offering your body nutrition as a main source of how you're getting your energy,” she explains.

Nutella products and variations

You may recognize Nutella by its classic jar, but the product also comes in other forms. For those who only want the traditional spread, Nutella can be found in different-sized jars.

Beyond just Nutella’s standard jar, the brand also has a variety of different products. For example, there are many popular pre-packagackaged snack options such as Nutella & Go! Sticks which include breadsticks or pretzels with a side of Nutella for dipping.

The chocolate hazelnut spread is also incorporated in products like Nutella B-ready, which is a crunchy wafer shell filled with Nutella. The snack comes in a box of six and all of them are individually packaged.

Another similar product is Nutella Biscuits, which are crunchy cookies made with wheat flour, cane sugar and Nutella, of course. They are available in small packages or larger resealable bags. All of these products are marketed as convenient, on the go snacks that are also great for sharing with others.

Is Nutella gluten-free?

If your little one has a gluten allergy, you may be wondering if Nutella is safe for them to eat.  According to Ferrero, Nutella is not made with any ingredients that come from gluten-containing cereals such as wheat, barley, rye, oats or triticale.

However, if you have children with severe allergies or celiac disease, take extra precautions. Although Nutella’s core ingredients, such as palm oil, hazelnuts, cocoa and sugar, don’t contain gluten, it’s still important to be aware of potential cross-contamination warnings. “The processing of these ingredients happens in different facilities, which could be in facilities that also process gluten,” says Saxena.

Serving suggestions and moderation for kids

Incorporating Nutella into your child's diet may seem like a challenge, but it’s all about balance. Here are ways to keep the classic spread in your pantry, while also making sure your little ones get the nutrients they need.

Pick the right serving size

As much as your kiddo probably wants to lick the Nutella jar clean, it’s important to help manage their consumption. Nutella Canada recommends spreading about a teaspoon on a slice of bread or pastry.

Treat Nutella as a dessert

Saxena says she categorizes Nutella as a treat or a dessert, in comparison to other spreads, which can provide daily nutrition. She suggests “using Nutella in a dessert crepe, on a weekend pancake, or in some type of baking,” rather making it an everyday breakfast staple.

Pair Nutella with nutrient-rich foods

Got a kiddo who is hesitant to try healthier snacks like fruit? Combine Nutella with nutrient-rich foods to show them they can have sweet foods, just in moderation. For example, spread a thin layer on whole-wheat toast or add a small amount to some sliced bananas or strawberries.

Healthier alternatives to Nutella

If you’re looking for spreads that you can incorporate into your kids’ meals daily, here are some other options that offer better nutritional value.

Natural nut butters

From peanut to almond to cashew, natural nut butters can be great alternatives to Nutella. Just make sure they have minimal added sugar and oil to maximize their health benefits. Nut butters are often known for providing healthy fats and a good source of protein, which both play an important role in supporting your child’s growth.

Homemade spreads

Get creative in the kitchen by whipping up homemade chocolate-hazelnut spread. Not only does this allow you to have control over your recipes’ sugar and oil content, but it can be a great activity to do with your little one.

Seed butters

Sunflower seed butter is also great to incorporate into your family’s diet, especially if your children have nut allergies. For more customization, Saxena also suggests parents create their own blend of nuts and seeds using the machines at their local bulk food store. “You could actually add cocoa powder to that blend right in the bulk store and come out with your own chocolatey version,” she adds.

Finding balance in your child's diet

Although Nutella isn’t a healthy option for everyday, it can definitely be incorporated into your child’s diet as a treat. Moderation is key, especially since the product has a high amount of sugar and fat content.

When it comes to feeding your little ones, it's important to be mindful of the nutritional value and ingredients that are in their meals. Making sure they have a varied diet rich in fruits, vegetables, whole grains and lean proteins can help them maintain a healthy, balanced diet.

Saxena also says that when parents offer their children the most minimally processed diet they can, it makes room for sweets and treats that kids will inevitably want as part of their childhood. “If you're eating the majority of your diet, you're cooking at home, you're eating together, you're eating minimally processed food, then that is the best way to make space for some of these more energy-rich, high sugar foods.”

Experts

• Nishta Saxena is a Toronto-based Registered Dietitian and Child & Family Nutritionist.