Why Nutella Is Hardly Fit for Human Consumption, and Should Never Be Served as a Breakfast for Children or Adults

Nutella has become a beloved breakfast staple, often marketed as a wholesome choice for both children and adults. With its smooth chocolate-hazelnut flavor, it’s easy to see why so many people enjoy spreading it on toast, pancakes, or waffles. The packaging and commercials highlight hazelnuts and milk, creating the impression that it offers real nutritional value.

However, a closer look at its ingredients tells a different story. Nutella is mostly sugar and processed fat, with very little of the hazelnuts it claims to feature. A single serving contains more sugar than some candy bars, leading to energy crashes, increased cravings, and long-term health risks like obesity and diabetes. What seems like an innocent breakfast choice is more of a dessert disguised as a morning meal.

Understanding what’s really inside that jar can help in making better food choices. Nutella may taste good, but it fails to provide the essential nutrients needed for a balanced start to the day.

Why Nutella Is More Dessert Than Breakfast

Nutella’s marketing presents it as a wholesome breakfast option, often showing happy families spreading it on toast alongside fruit and milk. The branding emphasizes hazelnuts and milk, making it seem like a nutritious choice. But the reality is very different from what the commercials suggest.

Despite its name, Nutella is primarily made up of sugar and palm oil, with only a small percentage of actual hazelnuts. The first ingredient on the label is sugar, meaning it makes up the largest portion of the product. In fact, more than half of each jar is pure sugar. The second major ingredient is processed palm oil, which adds to the creamy texture but provides no nutritional benefit.

The problem isn’t just misleading advertising—it’s how this perception influences eating habits. Many parents give Nutella to their children, thinking it’s a better alternative to sugary cereals or spreads. But with its high sugar content and processed fats, it’s more comparable to eating chocolate frosting for breakfast than a nutritious meal.

A Closer Look at Nutella’s Ingredients

Nutella’s smooth texture and rich taste might suggest a high content of hazelnuts and cocoa, but the ingredient list tells a different story. The two main components are sugar and palm oil, making up the bulk of the product. In fact, more than half of each jar is pure sugar, with hazelnuts playing only a minor role.

A single serving contains around 21 grams of sugar—more than what’s found in some candy bars. Starting the day with this much sugar leads to rapid spikes and crashes in blood sugar levels, which can cause cravings, mood swings, and long-term health risks like obesity and type 2 diabetes. The palm oil used in Nutella is another concern, as its refined form has been linked to inflammation and an increased risk of heart disease when consumed in excess.

Despite its branding, Nutella provides little nutritional value. Unlike natural nut butters, which offer protein and healthy fats, Nutella is mostly empty calories. While it may taste indulgent, it does little to fuel the body properly, making it an unhealthy choice for a daily breakfast.

How Nutella Affects Children’s Health

Many parents assume Nutella is a fun yet harmless breakfast choice for their children, but starting the day with a sugar-heavy spread can have lasting effects on a child’s metabolism, energy levels, and overall health. The high sugar content causes blood sugar spikes followed by crashes, leading to irritability, difficulty concentrating, and increased cravings for more sugary foods. Over time, this pattern can contribute to poor eating habits and weight gain.

Excessive sugar intake in childhood is linked to a higher risk of obesity, insulin resistance, and type 2 diabetes later in life. Diets high in added sugars also increase the likelihood of cavities and other dental problems. Since Nutella contains little to no fiber or protein, it fails to provide the sustained energy needed for growing children, making it a poor substitute for a balanced breakfast.

Beyond physical health, high sugar consumption has been associated with reduced cognitive function and attention span in children. Studies suggest that diets rich in added sugars may negatively affect memory and learning, making it harder for kids to focus in school. Replacing Nutella with whole, nutrient-dense foods can help support brain function, stable energy levels, and overall well-being.

Why Nutella Can Harm Your Health in the Long Run

Nutella isn’t just a concern for children—it also poses serious health risks for adults. Regular consumption of high-sugar, processed foods can contribute to chronic illnesses such as obesity, type 2 diabetes, and heart disease. The combination of excessive sugar and refined palm oil leads to insulin resistance over time, increasing the risk of metabolic disorders.

The processed palm oil in Nutella has also been linked to elevated cholesterol levels and inflammation, both of which are key contributors to cardiovascular disease. Diets high in refined oils and added sugars can lead to the accumulation of visceral fat, which is associated with an increased risk of stroke and heart attack.

Additionally, Nutella’s sugar content makes it highly addictive. Studies show that excessive sugar consumption alters dopamine levels in the brain, reinforcing cravings and leading to overeating. Choosing whole, nutrient-dense foods instead of processed spreads can help break the cycle of sugar dependence and support long-term health.

Keto-Friendly Alternatives to Nutella

For those following a keto lifestyle, Nutella’s high sugar content makes it completely unsuitable. However, there are plenty of low-carb alternatives that deliver the same indulgent chocolate-hazelnut flavor without the blood sugar spikes. Choosing keto-friendly ingredients ensures a satisfying treat while keeping carbohydrate intake in check.

Homemade keto Nutella is one of the best options, made by blending roasted hazelnuts with unsweetened cocoa powder, a sugar-free sweetener like erythritol or stevia, and a touch of coconut oil for creaminess. This version provides healthy fats, fiber, and antioxidants without the processed sugar and palm oil found in store-bought Nutella. Other great alternatives include a mix of almond butter, cacao, and a keto-friendly sweetener for a rich, chocolatey spread.

When looking for store-bought options, choose sugar-free or keto-certified chocolate spreads that use natural sweeteners like monk fruit or allulose instead of artificial additives. Pairing these spreads with keto-friendly foods like almond flour pancakes, chia pudding, or coconut flour bread can make for a delicious and satisfying breakfast without the carb overload.

Smarter Spreads for a Keto Lifestyle

Despite its marketing as a hazelnut spread, Nutella is little more than sugar and processed fat in a jar. Regular consumption can lead to energy crashes, sugar cravings, and long-term health risks like obesity, diabetes, and heart disease. For those following a keto lifestyle, its high carb content makes it an even worse choice.

Switching to keto-friendly alternatives, such as homemade chocolate-hazelnut spreads or sugar-free store-bought options, allows for indulgence without compromising health. Making informed choices about breakfast and snacks helps sustain energy levels, support overall well-being, and keep the body fueled with the right nutrients.