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Raw cacao beans Calories
Raw cacao beans are fiber-rich and notably high in magnesium, iron, copper, and polyphenol antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Raw cacao beans (28 g) has 176 calories. That works out to 628 calories per 100 g. It contains 8.5 g of carbs, 3.8 g of protein, 14.9 g of fat and 4.6 g of fiber. Its 1.1 mg of Copper covers 118% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Raw cacao beans Nutrition Facts
Selected: 1 serving (small) · 28 g
176
KCAL / 28G
Carbs
8.5g
· 3% DV
Protein
3.8g
· 8% DV
Fat
14.9g
· 19% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 8% · Fat 73%
Raw cacao beans nutrition facts table · 1 serving (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 8.96 g | 45% |
| Trans fat | 0 g | |
| Sodium | 5.88 mg | 0% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 4.6 g | 16% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Serving of Raw cacao beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 28 g | 176 kcal |
| 1 tablespoon (whole) | 8 g | 50 kcal |
| 10 piece (small) | 15 g | 94 kcal |
| 2 tablespoon (whole) | 16 g | 100 kcal |
| 1 ounce (small) | 28 g | 176 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 20 piece (medium) | 30 g | 188 kcal |
| 1 serving (large) | 45 g | 283 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 110 g | 691 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Raw cacao beans
How do you eat raw cacao beans?
You can eat raw cacao beans whole, remove their shells first, or crush them into nibs to mix into oatmeal, yogurt, smoothies, or desserts. Their flavor is intensely bitter and slightly fruity, so start with a small amount if you are unfamiliar with it.
Do raw cacao beans contain caffeine?
Yes, raw cacao beans contain caffeine as well as the stimulant theobromine. They are not equivalent to a cup of coffee, but either compound may affect sleep in sensitive people, so avoid eating them late if you notice nighttime restlessness.
What is the difference between raw cacao beans and cocoa beans?
“Cacao” and “cocoa” are often used inconsistently, but raw cacao beans usually means beans that have been fermented and dried without being roasted. Cocoa beans may be roasted; the label alone does not guarantee that a product was never heated or processed.
Can you eat the shell of raw cacao beans?
Yes, the thin shell of raw cacao beans is edible, but it is papery and can taste bitter, so many people remove it. Crack the beans lightly and rub or blow away the loose shell pieces before eating or grinding them.
How do raw cacao beans taste?
Raw cacao beans taste bitter, earthy, and sometimes fruity, rather than sweet like chocolate. Fermentation and the bean’s origin affect the flavor, and removing the shell can make the texture less tough; add them to sweeter foods if the bitterness is strong.
Are raw cacao beans actually raw?
Not necessarily in the sense of being untouched or straight from the pod. Cacao beans are generally fermented and dried after harvest, even when sold as raw; that label usually refers to avoiding roasting or other high-heat processing.
How should you store raw cacao beans?
Store raw cacao beans in an airtight container in a cool, dry, dark place. Keep them away from moisture, heat, and strongly scented foods; damp beans can spoil or develop mold, while the beans can absorb nearby odors.
Can raw cacao beans be used to make chocolate?
Yes, raw cacao beans can be used to make chocolate, but they need to be cracked, winnowed, and ground into a paste first. The beans are bitter on their own, so homemade chocolate typically also uses cacao butter and a sweetener.
Are raw cacao beans good for you?
Raw cacao beans provide fiber, polyphenol antioxidants, magnesium, iron, and copper. They are also intensely flavored and contain stimulants, so treat them as one ingredient in a varied diet rather than relying on them for a particular health effect.
Are raw cacao beans toxic to dogs?
Yes, raw cacao beans are dangerous for dogs because they contain theobromine and caffeine, which dogs break down slowly. If your dog eats any, contact a veterinarian promptly and tell them roughly how much was eaten and when.
Raw cacao beans Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
Biotin
1.12µg · 4% DV
B3
0.5mg · 3% DV
Folate
8.96µg · 2% DV
Minerals
Copper
1.06mg · 118% DV
Magnesium
140mg · 33% DV
Phosphorus
206mg · 29% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
200mg · 6% DV
Sodium
5.88mg · 0% DV
Raw cacao beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw cacao beans
To burn the 176 calories in 1 serving (small) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw cacao beans?
Raw cacao beans are the seeds of the cacao fruit, the starting point for chocolate. They are usually eaten whole after the shell is removed, broken into crunchy pieces, or ground into recipes. Their flavour is intense, bitter and sometimes faintly fruity, quite different from sweetened chocolate.
Around the world, people add them to porridge, yoghurt, smoothies and homemade energy bites, or nibble them as a snack. They bring plenty of fibre—16.5 g per 100 g—as well as a notably rich mix of minerals and antioxidant polyphenols. Their bitterness pairs well with banana, dried fruit or creamy yoghurt; use a modest amount if you are new to the flavour, or grind them into a dish for a less crunchy texture.
How Nutritious Is Raw cacao beans?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw cacao beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw cacao beans Contain Allergens?
No known major allergens
Which Diets Is Raw cacao beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw cacao beans Fat Profile
SATURATED
8.96g
MONOUNSATURATED
4.76g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.