2 tablespoon (medium) of Raw Cacao Nibs (15 g) has 71 calories. That works out to 475 calories per 100 g. It contains 4.4 g of carbs, 2 g of protein, 6.5 g of fat and 1.7 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Raw Cacao Nibs?

Raw Cacao Nibs are small pieces of cacao bean, usually sold plain and unsweetened. They have a crisp bite and a deeply chocolatey but bitter flavour, sometimes with fruity or roasted notes; unlike chocolate chips, they are not sweet.

They’re often sprinkled over porridge, yoghurt, cereal or smoothie bowls, and can add crunch to baking and desserts. In the UK, they work well on breakfast oats; elsewhere, they’re a handy topping for fruit, granola or homemade energy bites. They provide fibre and magnesium, and their fat content makes them energy-dense. Pair a small sprinkle with banana or berries to soften the bitterness.

Raw Cacao Nibs Nutrition Facts

Selected: 100 g

475

KCAL / 100G

Carbs

29g

· 11% DV

Protein

13.5g

· 27% DV

Fat

43g

· 55% DV

Fiber

11g

· 39% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 10% · Fat 69%

Raw Cacao Nibs Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

0.2mg · 15% DV

1.5mg · 9% DV

0.1mg · 8% DV

Minerals

Copper

2mg · 222% DV

Manganese

2mg · 87% DV

Magnesium

272mg · 65% DV

Phosphorus

449mg · 64% DV

How Nutritious Is Raw Cacao Nibs?

Nutrient density

Very high

85/ 100

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

50/ 100

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.

Raw Cacao Nibs Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Cacao Nibs

To burn the 475 calories in 100 g:

🚶

118min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

65min

Cycling

🏊

55min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

✓ Suitable

Low FODMAP

— Not suitable

Raw Cacao Nibs Fat Profile

SATURATED

26g

MONOUNSATURATED

13.5g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

Compare Raw Cacao Nibs

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Raw Cacao Nibs vs Peanuts92 kcal fewer per 100 g

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Raw Cacao Nibs vs Walnut179 kcal fewer per 100 g

→🍫vs🥜

Raw Cacao Nibs vs Almond104 kcal fewer per 100 g

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Raw Cacao Nibs vs Sunflower seeds109 kcal fewer per 100 g

→

Foods Similar to Raw Cacao Nibs

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw Cacao Nibs

What are Raw Cacao Nibs and how are they made?

Raw Cacao Nibs are small pieces of cacao beans with their shells removed. The beans are typically fermented and dried before being broken up, so the nibs are minimally processed compared with finished chocolate.

How do you eat Raw Cacao Nibs?

You can eat Raw Cacao Nibs on their own or sprinkle them over yogurt, oatmeal, cereal, or smoothies. Their bitter crunch works well with fruit or other sweet ingredients, and they add texture without melting.

What do Raw Cacao Nibs taste like?

Raw Cacao Nibs taste strongly of cacao, with a bitter, slightly nutty flavor and a crunchy texture. They are not sweet like chocolate chips; pair them with fruit or yogurt if you prefer a milder contrast.

Are Raw Cacao Nibs the same as chocolate chips?

No. Raw Cacao Nibs are broken cacao beans and are usually bitter, while chocolate chips are made with chocolate ingredients and commonly contain added sugar. Nibs stay crunchy in baking rather than melting like chocolate chips.

Does “raw” mean Raw Cacao Nibs are never heated?

No. “Raw” generally signals less processing than roasted chocolate products, but cacao beans are usually fermented and dried, and production may involve heat. The term does not guarantee that a particular batch was never exposed to heat.

How should you store Raw Cacao Nibs?

Keep Raw Cacao Nibs in a tightly sealed container in a cool, dry place away from sunlight and heat. They can absorb odors from nearby foods, so store them away from strongly scented ingredients.

Can you bake with Raw Cacao Nibs?

Yes. Stir Raw Cacao Nibs into cookie dough, cakes, muffins, or granola for a bitter crunch. They do not melt into soft chocolate pockets, so use them for texture rather than as a direct replacement for chocolate chips.

Can Raw Cacao Nibs be melted like chocolate?

No, whole Raw Cacao Nibs do not melt into a smooth chocolate coating. They can be ground into a thick cacao paste because they contain cacao butter, but that is different from melting a finished chocolate bar.

Do Raw Cacao Nibs contain caffeine?

Yes. Raw Cacao Nibs contain some caffeine as well as theobromine, another stimulant found in cacao. People sensitive to stimulants may find that eating them late in the day affects their sleep.

Can dogs eat Raw Cacao Nibs?

No. Do not give Raw Cacao Nibs to dogs: cacao contains theobromine, which is toxic to them. If a dog eats nibs, contact a veterinarian promptly, since the risk depends on the amount eaten and the dog's size.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026