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Cacao Nibs Calories
Natural cacao bean fragments, rich in antioxidants and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cacao Nibs (10 g) has 50 calories. That works out to 500 calories per 100 g. It contains 3 g of carbs, 1.3 g of protein, 4.3 g of fat and 1.1 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cacao Nibs Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
50
KCAL / 10G
Carbs
3g
· 1% DV
Protein
1.3g
· 3% DV
Fat
4.3g
· 6% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 9% · Fat 70%
Cacao Nibs nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.1 g | 4% |
| 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 Cacao Nibs?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 50 kcal |
| 1 teaspoon (small) | 3 g | 15 kcal |
| 1 piece (small) | 5 g | 25 kcal |
| 1 tablespoon (small) | 7 g | 35 kcal |
| 1 serving (medium) | 15 g | 75 kcal |
| 2 tablespoon (large) | 20 g | 100 kcal |
| 1 ounce (medium) | 28 g | 140 kcal |
| 1 pack (medium) | 50 g | 250 kcal |
| 1 cup (large) | 80 g | 400 kcal |
| 100 g | 100 g | 500 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Cacao Nibs
What are cacao nibs?
Cacao nibs are small pieces of cacao beans, usually made by fermenting and drying the beans, removing their shells, and breaking them up. They are not ground into chocolate, so they stay firm and have no added sweetness.
Do cacao nibs taste like chocolate?
Cacao nibs have a strong cacao flavor, but they taste more bitter and less sweet than chocolate. Their crunchy texture and sometimes fruity notes come through clearly because they are not made into a sweetened chocolate bar.
How do you eat cacao nibs?
You can eat cacao nibs on their own or sprinkle them over oatmeal, yogurt, cereal, smoothies, or desserts. They are firm and bitter, so pairing them with fruit or another naturally sweet ingredient can make their flavor more balanced.
Can you eat cacao nibs raw?
Yes, cacao nibs can be eaten without cooking. However, products sold as raw and roasted nibs are made using different processing methods, and both can have a firm texture and pronounced bitterness.
What is the difference between cacao nibs and cocoa powder?
Cacao nibs are crunchy pieces of cacao bean, while cocoa powder is made by grinding cacao solids into a fine powder. Nibs add texture to food; powder blends more easily into batters and drinks.
Can cacao nibs replace chocolate chips in baking?
Yes, cacao nibs can replace chocolate chips when you want crunch rather than melted, sweet chocolate. They do not melt during baking, so expect bitter cacao pieces in cookies or cakes; adjust sweetness separately if needed.
Do cacao nibs melt?
No, whole cacao nibs do not melt like chocolate chips because they are pieces of cacao bean rather than a finely ground chocolate mixture. They can soften slightly in warm foods, but usually keep their shape and crunch.
Do cacao nibs contain caffeine?
Yes, cacao nibs contain caffeine and theobromine, naturally occurring stimulants in cacao. The amounts vary by product, and some people may find that eating them late in the day makes it harder to fall asleep.
How should you store cacao nibs?
Store cacao nibs in a tightly sealed container in a cool, dry place away from sunlight and heat. Keeping moisture out helps preserve their crunch and flavor; avoid leaving an opened bag near a warm stove.
Are cacao nibs good for you?
Cacao nibs provide fiber, minerals, and antioxidant compounds, but they are not a remedy or a substitute for a balanced diet. Choose plain nibs if you want to avoid added sugar, which some cacao products contain.
Cacao Nibs Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B3
0.22mg · 1% DV
B1
0.01mg · 1% DV
B5
0.04mg · 1% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.23mg · 10% DV
Magnesium
27mg · 6% DV
Phosphorus
37mg · 5% DV
Potassium ⭐
56mg · 2% DV
Sodium
1.5mg · 0% DV
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 50 calories in 1 tablespoon (medium) (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 Cacao Nibs?
Cacao Nibs are small pieces of cacao beans, the seeds inside the fruit of the cacao tree. They bring a concentrated cacao flavour without the sweetness of chocolate. Their taste is pleasantly bitter and roasted, with a firm, crunchy texture. Sprinkle them over porridge, yoghurt or granola, blend a little into a smoothie, or add them to cookies and other baking. They’re used in kitchens around the world, especially when a dish needs cacao flavour and crunch without a sugary coating. Cacao Nibs provide fibre and magnesium, and are also rich in fat, so a small spoonful goes a long way. Try them with banana, berries or creamy yoghurt to soften their bitterness.
How Nutritious Is 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 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
✓ Suitable
Low FODMAP
— Not suitable
Cacao Nibs Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.25g
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Nutrition data compiled from USDA FoodData Central and scientific sources.