When you're craving a sweet treat but don't want to eat a full dessert, you might opt for a decadent Ferrero Rocher chocolate (or two). But have you ever stopped to think about Ferrero Rocher nutrition? They might look small, but they're high in calories.
Ferrero Rocher Nutrition
As a refresher, a Ferrero Rocher chocolate features a roasted hazelnut surrounded by a smooth hazelnut filling wrapped in a thin crisp wafer and fully encased in creamy milk chocolate and diced hazelnuts. It's then wrapped in eye-catching gold foil for an even richer presentation.
While these chocolates are relatively small in size — equivalent to a classic gumball — Ferrero Rocher calories veer closer to that of a full-sized dessert. According to the brand's nutritional information, when you consume one serving (which is three candies), you're looking at 220 calories, 16 grams of dietary fat, 5 grams of saturated fat, 17 carbohydrates, 3 grams of protein and 3 milligrams of cholesterol.
That might not seem like much if you focus solely on the calories and the fact that three candies likely satisfy your sweet tooth adequately, however, when you take daily nutrient recommendations into consideration, your opinion may change — and for good reason.
Ferrero Rocher Health Facts
Foods high in fat are problematic on their own, but when they're abundant in saturated fat, it's even more concerning. According to MedLinePlus, saturated fats should take up no more than 7 percent of your daily calories, which amounts to about 16 to 22 grams per day. This low recommendation is due to the fact that saturated fat is linked to obesity, high cholesterol, heart disease and more.
Then there's the carbs. According to the 2015-2020 Dietary Guidelines for Americans, adults ages 19 and older should consume no more than 130 grams of carbohydrates a day to maintain optimal health. While one serving only has roughly one-seventh of your overall allotment, keep in mind that these carbs are coming largely from sugars — 15 grams to be exact. Keep in mind that's for three small piece of candy, not an entire snack or meal.
Sugars in Ferrero Rocher chocolates are likely added sugars, instead of natural. According to the Mayo Clinic staff, added sugars are sugars and syrups that are often included in food processing. They're commonly found in candy, desserts, energy drinks, soda and more. The 2015-2020 Dietary Guidelines recommend dedicating no more than 10 percent of your daily calories to added sugars (which equates to 50 grams for a 2,000 calorie diet).
Since that's still rather high, the American Heart Association takes the recommendation a step further and says that adult women should consume no more than 100 calories of added sugar per day (or 25 grams of sugar) and men should eat no more than 150 (or 38 grams). This means that eating three small candies accounts for more than half of a woman's sugar recommendation and nearly half for men.
In the end, while Ferrero Rocher chocolates are most definitely not a healthy choice, it won't hurt to eat them every once in a while. The trick is to track your macronutrients and keep an eye on your daily intake. This can help you stay within the healthy dietary limits of fats and sugars. In other words, consume everything in moderation.
Read More: A No-Added Sugars Diet Plan
- Ferrero: "Ferrero Rocher"
- MedLinePlus: "Facts about saturated fats"
- Dietary Guidelines for Americans 2015-2020: "Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations"
- Mayo Clinic: "Nutrition and healthy eating"
- American Heart Association: "Added Sugars"