Cacao nibs, also known as cocoa nibs, are crumbled bits of dried cacao beans, which grow on the cacao tree. Cacao nib producers dry and crack the beans into small pieces. Cacao nibs are part of the same bean used in chocolate candy production.

Nutritional Profile

Cacao nibs are a healthier option than the chocolate chips they often replace in recipes. These bitter, chocolatey flavored bits contain several beneficial nutrients.

Cacao nibs are an excellent source of:

• Iron
• Protein
• Magnesium
• Potassium
• Fiber

Nutrients per Serving

Two tablespoons of cacao nibs contain:

• Calories: 140
• Protein: 2 grams
• Fat: 12 grams
• Carbohydrates: 6 grams
• Fiber: 4 grams
• Sugar: 1 gram

Cacao nibs may be a healthier alternative to chocolate chips in recipes, but it’s still a good idea to limit how many desserts you include in your diet. Cookies and other sweets usually contain a great deal of sugar and unhealthy fats.

Like other forms of cacao beans, cacao nibs contain a measurable amount of caffeine and can produce the same side effects.

How to Store and Prepare Cacao Nibs

Cacao nibs can last for several years if kept in the right condition and stored properly.

To ensure your cacao nibs last as long as possible, you should store them in an airtight container, or in an airtight plastic bag.

The container with the cacao nibs should be kept in a dark, cool and dry location.

Make sure to press out all of the air from the packaging before sealing and resealing it, or transfer the cacao nibs to a glass jar that seals tightly to maintain their freshness for an extended period.

Both sweet and savory recipes can include cacao nibs.

You can roast raw cacao nibs at home or use them in an unroasted state. Roasted cacao nibs are less bitter, so you may need less sweetener to add balance to the flavor of recipes that call for cacao nibs.

Cacao nibs add a punch of chocolatey bitterness to recipes that use chocolate in other forms. For example, you can enhance chocolate bark recipes by adding a small amount of cacao nibs.

Here are a few other ways to use this healthy chocolate candy alternative:

Add cacao nibs to oatmeal, trail mixes, and granola.

Use them in place of chocolate chips in cookie and brownie recipes.

Add them to a smoothie.

Use them as a topping for an ice cream sundae.

Blend them into Mexican mole sauces.

Eat them on their own as a quick snack.

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