3 Published Jan 07, 2023, Updated May 29, 2024 I love adding them to desserts or smoothies, for an additional boost of energy. Try to consume 1-2 tablespoons of cacao nibs per day to reap the benefits of this special superfood!
What Are Cacao Nibs?
What’s the Difference Between Cacao Nibs and Chocolate?
Cacao nibs are not the same thing as the chocolate bars or chocolate chips we’re used to – they have no sugar or milk in them. Chocolate is made by grinding up the cacao beans with sugar and cocoa butter, whereas cacao nibs are just broken-up bits of shell with nothing else added to them. Because they have no added sugar, cacao nibs have a bitter taste (similar to a dark chocolate taste.
Health Benefits
Cacao nibs might be small, but they sure do pack a nutritional punch! Here are some impressive health benefits of cacao nibs (source):
It’s one of the richest sources of polyphenols antioxidants called flavonoids, which have potent antioxidant and anti-inflammatory effects. The powerful antioxidants in cacao nibs may have anticancer properties. Low in sugar. One ounce of cacao nibs contains only 1 gram of sugar. Rich in many minerals, including iron, magnesium, phosphorus, zinc, potassium, manganese and copper. Great source of fiber, protein and healthy fat. Can help regulate blood sugar control. Cocoa intake has been shown to improve blood flow. Has been shown to reduce numerous heart disease risk factors, such as high blood pressure and cholesterol levels.
How to Use
Cacao nibs are the perfect way to add a chocolatey flavor to your favorite recipes! They can be used in baking, added to smoothies or yogurt bowls, or even eaten on their own as a healthy snack. Here are a few tips on how to incorporate cacao nibs into your diet:
Add them to your favorite smoothie recipes! This cacao smoothie and mint chocolate chip smoothie are two of my favorites. Use them in your baking recipes like muffins and breads or try these fruit and nut bars or no bake almond cookies. Make a healthy trail mix with cacao nibs, nuts and dried fruit. Add them as a topping to a bowl of oatmeal or a yogurt bowl for a nutrient boost and some crunch! Add them to your morning coffee!
Do Cacao Nibs Have Caffeine?
Though cacao isn’t a high source of caffeine, cacao nibs do contain two alkaloids, theobromine and caffeine. There are about 10.4 milligrams of caffeine per 1 teaspoon serving.
How to Buy and Store
When purchasing cacao nibs, look for a brand that uses high-quality beans and roasts them well. Avoid nibs that have been processed with chemicals or have artificial flavors added. You’ll typically find cacao nibs in the baking aisle, superfood aisle, snack aisle or even a chocolate section. I like the Navitas unsweetened cacao nibs. It is not recommended that cacao nibs be refrigerated or frozen as it can cause moisture build-up. You want to store cacao nibs in an airtight container in a cool, dark place. They will last for several months if stored properly.
