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Raw cacao nibs Calories
High in fiber, magnesium, and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Raw cacao nibs (10 g) has 60 calories. That works out to 600 calories per 100 g. It contains 2.9 g of carbs, 1.3 g of protein, 5.4 g of fat and 2.3 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Raw cacao nibs Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
60
KCAL / 10G
Carbs
2.9g
· 1% DV
Protein
1.3g
· 3% DV
Fat
5.4g
· 7% DV
Fiber
2.3g
· 8% 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%
Raw cacao nibs nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 1.3 g | 3% |
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 Tablespoon of Raw cacao nibs?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 60 kcal |
| 1 teaspoon (whole) | 5 g | 30 kcal |
| 1 serving (small) | 15 g | 90 kcal |
| 2 tablespoon (double) | 20 g | 120 kcal |
| 1 serving (medium) | 25 g | 150 kcal |
| 1 ounce (whole) | 28 g | 168 kcal |
| 0.25 cup (quarter) | 30 g | 180 kcal |
| 1 serving (large) | 40 g | 240 kcal |
| ½ cup (half) | 60 g | 360 kcal |
| 100 g | 100 g | 600 kcal |
Calculated from 600 calories per 100 g.
Frequently Asked Questions About Raw cacao nibs
What are raw cacao nibs?
Raw cacao nibs are small pieces of cacao bean left after the shells are removed and the beans are broken up. They are not sweetened chocolate chips; they have the concentrated, naturally bitter flavor of cacao.
What do raw cacao nibs taste like?
Raw cacao nibs taste intensely bitter, with roasted, sometimes slightly fruity cacao notes. They are not sweet like milk chocolate. Pairing them with banana, berries, yogurt, or oatmeal can balance their sharp flavor.
How do you eat raw cacao nibs?
You can eat raw cacao nibs by themselves or sprinkle them over oatmeal, yogurt, smoothie bowls, and granola. Their crunchy texture also works in homemade trail mix; add them near the end if you want them to stay crisp.
Can raw cacao nibs replace chocolate chips?
Yes, raw cacao nibs can replace chocolate chips when you want crunch and a stronger cacao flavor. They are unsweetened and more bitter, though, and they will not melt into the soft, sweet pockets that chocolate chips make.
Can you bake with raw cacao nibs?
Yes, you can fold raw cacao nibs into cookies, muffins, or bread before baking. They keep much of their crunchy texture rather than melting like chocolate, so they work best when you want distinct bitter cacao pieces.
Do raw cacao nibs contain caffeine?
Yes, raw cacao nibs contain some caffeine, as well as theobromine, another naturally occurring stimulant. The amount can vary, but people sensitive to stimulants may prefer not to eat them close to bedtime.
How should you store raw cacao nibs?
Store raw cacao nibs in an airtight container in a cool, dry, dark place. Keep moisture and heat away to preserve their flavor and crunch, and discard them if they develop an unpleasant or rancid smell.
Can you grind raw cacao nibs into cocoa powder?
No, grinding raw cacao nibs does not produce ordinary cocoa powder. Because the nibs contain cacao butter, prolonged grinding can turn them into a thick paste; cocoa powder is made after much of that fat is removed.
Are raw cacao nibs actually raw?
Not necessarily in the sense of never being exposed to heat. “Raw” does not have one universally enforced temperature definition for cacao products, and cacao beans are fermented and dried after harvest.
Are raw cacao nibs safe for dogs?
No, do not give raw cacao nibs to dogs. Cacao contains theobromine and caffeine, which are toxic to dogs; keep nibs and foods containing cacao out of their reach.
Raw cacao nibs Vitamins & Minerals
Vitamins
Biotin
0.6µg · 2% DV
B2
0.02mg · 2% DV
B3
0.18mg · 1% DV
Folate
3.2µg · 1% DV
Minerals
Copper
0.38mg · 42% DV
Magnesium
50mg · 12% DV
Phosphorus
73mg · 10% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
72mg · 2% DV
Sodium
2.1mg · 0% DV
Raw cacao nibs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw cacao nibs
To burn the 60 calories in 1 tablespoon (whole) (10 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 nibs?
Raw cacao nibs are small pieces of cacao beans, made by removing the shells and breaking up the beans. Products sold as raw are generally not roasted, so they retain cacao’s bold, slightly tart bitterness. Their crisp texture stands out in both sweet and savoury combinations.
They’re often sprinkled over porridge, yoghurt, smoothie bowls or granola, and mixed into homemade bakes. In cacao-growing regions, nibs also appear in local drinks and cooking; elsewhere, they’re an easy way to add crunch to everyday breakfasts and desserts. They’re high in fibre, magnesium and iron, and also energy-dense because of their fat content. Start with a spoonful and pair them with fruit or yoghurt to soften their bitter edge.
How Nutritious Is Raw cacao nibs?
Nutrient density
Very 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 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 Raw cacao nibs Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw cacao nibs Fat Profile
SATURATED
3.2g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.