Sheet to Contacts add-on for Google Sheets integrates your Google Contacts with Sheets, allowing you to compose and update contacts from your spreadsheet data.

Free version restrictions:
 * Create/Update 2 contacts at a time

Premium Features:
 * Create 1000(Gmail); 2000(Google Workspace) contacts per day (Limit set by Google Quota)
 * Create contacts to specific group
 * Update the contact fields in a click, while spreadsheet contact info are changed/modified/updated

Video help: https://youtu.be/wf8qX574EEQ
For more details about quotas visit: https://developers.google.com/apps-script/guides/services/quotas