Nibs

Snack

Item Rating: 70/100

1 serving (5 grams) contains 30 calories, 1.0 grams of protein, 2.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		1428.6
% Daily Value*
Total Fat		95.2 g	122%
	Saturated Fat	47.6 g	238%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		142.9 g	51%
	Dietary Fiber	47.6 g	170%
	Sugars	0 g
protein		47.6 g	95%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		23.8 mg	132%
Potassium		2381.0 mg	50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 856 cal (52.9%)

Protein: 190 cal (11.8%)

Carbs: 571 cal (35.3%)

About Nibs

Cacao nibs are small, crushed pieces of dried cacao beans, the raw material used to make chocolate. Originating from Central and South America, they have long been a part of traditional Mesoamerican diets. With minimal processing, nibs retain most of the nutrients found in cacao, making them a popular choice in raw and plant-based cuisines. They are calorie-dense and rich in healthy fats, protein, and dietary fiber, along with essential minerals like iron. Their bitter taste lends itself well to baked goods, smoothies, and cereal toppings, providing a nutritious, unprocessed alternative to chocolate chips.

Health Benefits

• Supports red blood cell production due to high iron content (10 mg per serving).
• Promotes digestive health as it contains 20 grams of dietary fiber per 100 grams.
• Provides a rich source of antioxidants, namely flavonoids, known to reduce inflammation and oxidative stress.
• Contributes to overall energy due to a balanced macronutrient profile of healthy fats and carbohydrates.
• May improve mood by containing small amounts of magnesium and compounds like theobromine.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, keto (in moderation due to carbs)

Not suitable for: Strict low-carb diets if consumed in high quantities

Selection and Storage

Store cacao nibs in an airtight container in a cool, dry place away from direct sunlight to preserve freshness and flavor.

Common Questions About Nibs Nutrition

Are nibs high in protein?

Nibs contain 20 grams of protein per 100 grams, making them a decent plant-based source of protein. This makes them suitable for adding protein to vegan or vegetarian diets, though they are not as high in protein as some animal-based sources or legumes.

Can I eat nibs on a keto diet?

Yes, nibs are compatible with a keto diet as they contain 40 grams of fat and zero sugar per 100 grams. With only 60 grams of carbs and 20 grams of fiber, the net carbs amount to 40 grams, so they can be incorporated into a keto diet in moderation while tracking carbohydrate intake.

Are nibs healthy to eat?

Nibs are rich in antioxidants and fiber, which can promote heart health and digestive health. However, they are calorie-dense, with 600 calories per 100 grams, so portion control is important to avoid excess calorie consumption.

What is the recommended portion size for nibs?

A typical serving size of nibs is about 1-2 tablespoons (15-30 grams) due to their high calorie density. This provides approximately 90-180 calories, 3-6 grams of protein, and a good amount of fiber, making it a nutrient-dense addition to meals or snacks.

How do nibs compare to chocolate chips?

Unlike chocolate chips, nibs are unsweetened and contain no sugar, making them a healthier alternative if you're looking to reduce sugar intake. They are crunchier and more bitter than chocolate chips, so they pair well with sweeter ingredients or can be used as a topping for smoothies, oatmeal, or baked goods.

Data Sources & Scientific References