Cacao Nibs (Raw)

Overview

Raw cacao nibs are small pieces of fermented and dried cacao bean. They add bitterness and crunch to savoury or lightly sweet dishes, and they’re a concentrated source of cocoa polyphenols (flavanols) such as epicatechin and catechin.

They fit best in this framework as a functional garnish: small amounts can meaningfully increase polyphenol density without turning a meal into a dessert.

Food Context

Sourcing

• Prefer minimally processed, unsweetened nibs (no added sugars or alkalisation)
• Consider brands that publish cadmium/lead testing where available (risk varies by origin and processing)

Preparation

• Add at the end (just before serving) to preserve crunch and aromatic top-notes
• Store airtight, cool, and dry to limit oxidation and flavour loss

Recipes

1 recipe containing this food

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	600 kcal	—
Protein	14 g	—
Total fat	43 g	—
Saturated fat	25 g	—
Carbohydrates	33 g	—
Fibre	27 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	7 mg	38.9%
Zinc	3 mg	27.3%
Magnesium	270 mg	64.3%
Calcium	160 mg	16%
Potassium	700 mg	20.6%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): Summary estimate, Cacao nibs (unsweetened), Manual (placeholder), per 100 g edible portion, last checked 2026-03-25

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Catechin

Cocoa flavanol monomer (a catechin); part of dark chocolate flavanol fraction.

Epicatechin

Cocoa flavanol monomer (a catechin); linked to vascular and cognitive endpoints.

Oligomeric Procyanidins

Dark chocolate procyanidin oligomer fraction (flavanol oligomers); studied as part of total cocoa flavanol profile.

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

• See Dark Chocolate for a discussion of cocoa flavanols and heavy metal variability across cocoa products.