The Truth About Nutella

By Sarah Hunt, AZFB Communications Intern


Photo: Hungry Onion blog

Chocolate hazelnut spread is a favorite treat across the world. But have you ever looked at its nutrition label? Here’s all the facts, and why you might want to cut back on your hazelnut spread eating habit.


  • Nutella’s serving size is 2 tablespoons. Just those two little scoops contain 21 grams of sugar and 200 calories.
  • Half of the jar of Nutella is made up of sugar alone.
  • It contains soy lecithin, which is hard to digest and genetically modified.
  • Soy lecithin is very processed and can affect hormones.
  • Studies on palm oil, a key ingredient in Nutella, have been shown to cause cancer.
  • Palm oil’s high concentration of saturated fats can cause heart disease as well as increase your levels of cholesterol.
  • Additionally, palm oil is hard for the digestive system to break down and adds to the toxins in your lungs, kidneys, and liver.


More information on palm oil can be found here.

Do you still have that hazelnut spread craving? Try this healthier, simple version you can make at home.


Easy Homemade Nutella Recipe



  • 1 cup (140g) Hazelnuts, raw
  • 1 tablespoon (8g) Cocoa powder
  • 12 oz (340g) Milk chocolate
  • 3 tablespoons (24g) Powdered sugar
  • 1/2 teaspoon Vanilla extract
  • 2 tablespoons Olive Oil
  • 1/2 teaspoon Salt



1. Preheat the oven to 350°F (175°C).

2. Spread the hazelnuts in a single layer on a baking sheet. Roast them in the oven for about 7-8 minutes, until slightly browned and the skins are blistered a little. Wrap the hazelnuts in a kitchen towel and rub vigorously to remove as much loose skin as possible. Let cool completely.

3. Melt the chocolate in the microwave or over a double boiler. Let cool slightly.

4. Place the hazelnuts in a food processor, grind the hazelnuts until they form a paste. Add the oil, sugar, cocoa powder, vanilla, and salt and continue to process until the mixture is as smooth as possible. Add melted chocolate and process until combined and smooth.

4. Strain the mixture to remove any chunks of hazelnut that remain (optional). Transfer to a jar or any other container.

5. Store the chocolate-hazelnut spread in an airtight container at room temperature for up to 2 weeks.


  • The best option for the oil is hazelnut oil, if can’t find hazelnut oil you can use canola oil or any vegetable oil. Olive oil is healthiest.
  • You can use more or less sugar, depending on your preference.


Looking for more nutrition facts? Find them on Fill Your Plate’s blog.

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