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Raw Cacao Bean Calories
Natural antioxidant source, rich in magnesium and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw Cacao Bean (10 g) has 46 calories. That works out to 464 calories per 100 g. It contains 3.4 g of carbs, 1.3 g of protein, 2.5 g of fat and 1.8 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 Bean Nutrition Facts
Selected: 1 piece (medium) · 10 g
46
KCAL / 10G
Carbs
3.4g
· 1% DV
Protein
1.3g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 13% · Fat 54%
Raw Cacao Bean nutrition facts table · 1 piece (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.41 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.8 g | 6% |
| 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 Medium Raw Cacao Bean?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 10 g | 46 kcal |
| 1 piece (small) | 5 g | 23 kcal |
| 1 tablespoon (whole) | 12 g | 56 kcal |
| 1 piece (large) | 20 g | 93 kcal |
| 1 serving (medium) | 30 g | 139 kcal |
| 1 serving (large) | 50 g | 232 kcal |
| 1 cup (whole) | 80 g | 371 kcal |
| 100 g | 100 g | 464 kcal |
| 1 pack (whole) | 100 g | 464 kcal |
Calculated from 464 calories per 100 g.
Frequently Asked Questions About Raw Cacao Bean
How do you eat raw cacao beans?
Raw cacao beans can be eaten whole, or cracked and added to oatmeal, yogurt, smoothies, or baking. Their naturally bitter flavor pairs well with fruit or other sweet ingredients; remove the shell if you prefer a less fibrous bite.
Can you eat raw cacao beans?
Yes, raw cacao beans are edible without cooking. They are firm and distinctly bitter, so many people crack them, remove the papery shell, and eat the inner bean or use it in recipes.
What do raw cacao beans taste like?
Raw cacao beans taste intensely chocolatey but are bitter rather than sweet, with occasional fruity or nutty notes. They are crunchy, and the shell can add a dry, fibrous texture.
What is the difference between raw cacao beans and cacao nibs?
Cacao nibs are raw cacao beans that have been shelled and broken into small pieces. Whole beans need cracking and shelling before use, while nibs are ready to sprinkle into food or blend into recipes.
Can you eat the shell of a raw cacao bean?
Yes, the thin shell of a raw cacao bean is edible, but it can be tough, bitter, and fibrous. Crack the bean and remove the shell if you want a smoother texture.
How should you store raw cacao beans?
Store raw cacao beans in an airtight container in a cool, dry place away from sunlight. Keep moisture out to prevent spoilage and preserve their aroma; refrigeration is usually unnecessary.
Do raw cacao beans contain caffeine?
Yes, raw cacao beans contain caffeine as well as the stimulant theobromine. If you are sensitive to stimulants, eating them late in the day may interfere with sleep.
How do you roast raw cacao beans at home?
You can roast raw cacao beans in an oven to deepen their aroma and soften some of their bitterness. Spread them in a single layer and check often, since small beans can burn quickly.
Are raw cacao beans the same as cocoa beans?
They refer to the same seeds from the cacao tree, but “raw cacao” usually signals that the beans have not been roasted. Cocoa beans are often roasted before being made into cocoa products.
Can dogs eat raw cacao beans?
No, dogs should not eat raw cacao beans. Cacao contains theobromine and caffeine, which dogs cannot process safely; keep beans and cacao products out of reach and contact a veterinarian if a dog eats them.
Raw Cacao Bean Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B3
0.21mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.25µg · 1% DV
Minerals
Copper
0.38mg · 42% DV
Magnesium
50mg · 12% DV
Manganese
0.26mg · 11% DV
Phosphorus
44mg · 6% DV
Potassium ⭐
72mg · 2% DV
Sodium
2.1mg · 0% DV
Raw Cacao Bean Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Cacao Bean
To burn the 46 calories in 1 piece (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 Raw Cacao Bean?
A raw cacao bean is the seed found inside the fruit, or pod, of the cacao tree. It is the starting ingredient for chocolate and many cacao products, and is commonly sold dried without roasting. Its flavour is intense, bitter and earthy, with a firm, crunchy bite; it is quite different from sweet, smooth chocolate. You can eat the beans whole or crush them over yogurt, porridge, granola or a smoothie. They also add a pleasantly bitter crunch to homemade baking. In parts of the world where cacao is grown, the beans are more often processed into chocolate and drinks than eaten as a snack; elsewhere, they are a niche pantry ingredient. They provide fibre as well as magnesium and iron, and are energy-dense, so a small portion alongside fruit or yogurt is an easy way to balance their sharp taste.
How Nutritious Is Raw Cacao Bean?
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 Bean Processed?
NOVA 1
Unprocessed
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 Bean Contain Allergens?
No known major allergens
Which Diets Is Raw Cacao Bean 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 Bean Fat Profile
SATURATED
1.41g
MONOUNSATURATED
0.82g
POLYUNSATURATED
0.22g
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Nutrition data compiled from USDA FoodData Central and scientific sources.