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Cacao nibs Calories
High in fiber, rich in magnesium and iron, unsweetened cacao pieces
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (whole) of Cacao nibs (14 g) has 84 calories. That works out to 600 calories per 100 g. It contains 4.2 g of carbs, 1.8 g of protein, 7.6 g of fat and 2.2 g of fiber. Its 0.5 mg of Copper covers 59% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Cacao nibs?
Cacao nibs are small pieces of cacao beans, made after the beans are fermented, dried, and separated from their shells. The same beans are used to make chocolate, but nibs are left unsweetened, with a rough, uneven shape and a deep brown colour.
Their flavour is intensely cocoa-like, slightly bitter and roasted, while the texture is crisp. They’re often sprinkled over yoghurt, porridge or granola, blended into smoothies, or added to baking. Cacao nibs are rich in fibre and fat, so they’re energy-dense; a small amount adds plenty of crunch and chocolate flavour. Pair them with banana or dried fruit to soften their bitterness, or use them to add contrast to sweeter desserts.
Cacao nibs Nutrition Facts
Selected: 100 g
600
KCAL / 100G
Carbs
30g
· 11% DV
Protein
13g
· 26% DV
Fat
54g
· 69% DV
Fiber
16g
· 57% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 8% · Fat 74%
Cacao nibs Vitamins & Minerals
Vitamins
Biotin
5µg · 17% DV
B2
0.2mg · 15% DV
B3
1.8mg · 11% DV
B1
0.1mg · 8% DV
Minerals
Copper
4mg · 444% DV
Magnesium
499mg · 119% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is Cacao nibs?
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.
Cacao nibs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cacao nibs
To burn the 600 calories in 100 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.
Is Cacao nibs 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 Cacao nibs Contain Allergens?
No known major allergens
Which Diets Is Cacao nibs 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
Cacao nibs Fat Profile
SATURATED
32g
MONOUNSATURATED
17g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Frequently Asked Questions About Cacao nibs
What are cacao nibs?
Cacao nibs are small pieces of cacao beans with the outer shells removed. They are usually made from fermented, dried, and roasted beans, with little processing and no added sugar, so they deliver concentrated cacao flavor in a crunchy form.
What do cacao nibs taste like?
Cacao nibs taste intensely chocolatey but are bitter rather than sweet, with roasted, sometimes fruity notes. Their crunchy texture is closer to chopped nuts than to a melting chocolate chip, so they add both flavor and bite.
How do you use cacao nibs?
Sprinkle cacao nibs over oatmeal, yogurt, smoothie bowls, or ice cream, or mix them into granola and trail mix. You can also fold them into cookie or muffin batter; they keep their crunch instead of melting like chocolate.
Can you use cacao nibs instead of chocolate chips?
Yes, but cacao nibs are not a like-for-like replacement for chocolate chips. They are unsweetened and stay crunchy in the oven, so baked goods will taste more bitter and less sweet; add sweetener separately if the recipe needs it.
Are cacao nibs the same as cocoa powder?
No. Cacao nibs are chunks of cacao bean, while cocoa powder is finely ground cacao solids, usually with some cocoa butter removed. Nibs add crunch and texture; powder blends smoothly into drinks, sauces, and baked goods.
Do cacao nibs contain caffeine?
Yes, cacao nibs contain some caffeine and theobromine, a related stimulant. They generally provide less caffeine than coffee, but a large serving or late-day snack may still affect sleep if you are sensitive to stimulants.
Can you eat cacao nibs raw?
Yes, cacao nibs can be eaten straight from the package; they are commonly sprinkled onto foods without cooking. “Raw” on a label does not mean every product was handled identically, and the nibs will still taste bitter and crunchy.
Are cacao nibs good for you?
Cacao nibs provide fiber and minerals, and their unsweetened form avoids the added sugar found in many chocolate products. They are also energy-dense, so using them as a topping rather than eating large handfuls is a practical way to enjoy them.
How should you store cacao nibs after opening?
Keep opened cacao nibs in a tightly sealed container in a cool, dry, dark cupboard. Protect them from moisture and heat, which can dull their flavor or affect texture; refrigeration is usually unnecessary if the container stays dry.
Can cacao nibs be used in smoothies?
Yes, cacao nibs work in smoothies, but they may leave small crunchy bits unless blended thoroughly. For a smoother drink, blend them with the other ingredients for longer, or use cacao powder; add nibs on top if you want their texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.