7 Health Benefits of Cocoa Nibs

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Cocoa Nibs On a Large White Spoon.Often dubbed a “superfood” by the media, cocoa nibs have exploded in popularity over the past few years.

The reasoning is simple; they have all the benefits of dark chocolate, but none of the sugar.

However, just how much of the claims are true?

And what can they do for our health?

This article examines seven interesting health benefits of cocoa nibs and takes a look at their full nutrition profile.

What Are Cocoa Nibs?

Put simply; cocoa nibs are pure cocoa beans chopped into small “nib” pieces.

In essence, when someone eats cocoa nibs, they are eating 100% cocoa beans.

Theoretically, this should make cocoa nibs healthier than dark chocolate, but there are some nuances to understand, which we will come to later.

Production Process

To summarize the production process, the cocoa farmers must first harvest cocoa pods from their cocoa trees.

Here is a picture of a cocoa pod;

A Ripe Yellow Cocoa Pod Next To Some Cocoa Beans.

After this, the farmers need to remove the cocoa beans from their pods, leave them to ferment, and then dry them in the sun for several days.

Following the drying process, the beans may be roasted to give them a fuller flavor or just left in their raw state.

Finally, the beans will be ground down into smaller pieces, which are what we call “nibs.”

The result looks like this;

Cocoa Nibs On a White Background.

Key Point: Cocoa nibs are pure cocoa beans cut into small pieces.

Health Benefits of Cocoa Nibs

Firstly, cocoa nibs are not a magical food that will supercharge our health by themselves, so watch out for exaggerated claims in the media.

That said, we will now examine some of the interesting health benefits that they do have.

1) A Rich Source of Magnesium

Cocoa nibs contain a substantial source of dietary magnesium, and a little one-ounce serving provides 31% of the RDA (1).

Magnesium is an essential mineral that plays a critical role in human health, and increased intake is associated with positive health outcomes.

For example, higher dietary magnesium intake appears to reduce the risk of diabetes, heart failure, stroke, and general all-cause mortality (2).

One of the reasons why magnesium is so important is because it is involved in numerous biological processes. Some of these include muscular contraction, vasodilation, blood pressure and insulin regulation (3).

Furthermore, several studies show that magnesium deficiency can lead to cardiovascular damage and high blood pressure (4, 5).

Key Point: Cocoa nibs are an excellent source of the essential mineral magnesium.

2) High In Fiber

Although cocoa nibs are relatively high in carbs, the majority of this comes from fibrous carbohydrate.

100 grams of cocoa nibs provide 57 grams of carbohydrate, and a significant 37 grams of this is fiber (1).

Unlike sugars and refined carbohydrates, fiber does not break down into glucose and will not cause a blood glucose spike.

Several studies show that, in the context of a high carbohydrate meal, fiber slows digestion and reduces the blood sugar and insulin response (6, 7).

Fiber may also be important for the health of our gut microbiota, and cocoa consumption beneficially affects this microbial colony in animal studies (8, 9).

Key Point: Cocoa nibs are rich in fiber, which may be important for optimal gut health.

3) Significant Source of Polyphenols

Cocoa Powder Made Into the Shape of a Heart.

Cocoa nibs are one of the most concentrated sources of dietary polyphenols (10).

A lot of ongoing research is happening on polyphenols, and there are still many things we do not know.

However, researchers believe that these compounds can have beneficial effects on our body.

On this note, several recent studies on cocoa polyphenols—including clinical trials—suggest they may enhance anti-inflammatory systems and vascular function (11, 12, 13).

Key Point: Cocoa polyphenols can help to improve blood flow and blood pressure, and they may have anti-inflammatory effects.

4) Contain Mood-Boosting Chemicals

Cocoa nibs contain several interesting compounds that may positively affect our mood and feeling.

These compounds include L-tryptophan (a precursor to serotonin) and β-phenylethylamine, known as PEA (14).

Chocolate has long been associated with “happy hormones” and feelings of happiness, but can cocoa nibs improve our mood?

According to studies, the answer is yes.

One particular study looking at this was a randomized controlled trial featuring 72 participants, and it found that daily cocoa polyphenol intake over 30 days increased feelings of contentedness and overall mood compared to placebo (15).

Key Point: Cocoa nibs contain compounds that can improve our mood.

5) All the Benefits of Dark Chocolate, But No Sugar

Food products like cocoa nibs, chocolate bars, and hot chocolate all share similar nutrient profiles.

However, cocoa nibs are just the pure cocoa bean, so contrary to most other chocolate products, they contain no added sugars.

The less sugar in our diet, the better.

For one thing, the excessive amounts of sugar in the Western diet contributes to a wide range of health problems and none more so than diabetes and obesity (16).


Although it is positive that cocoa nibs provide nutrient density without sugar, there may be a little downside to this.

Interestingly, it seems that small amounts of sugar may increase the bioavailability and absorption of cocoa’s polyphenols (17).

However, this does not mean we need to eat sugar-laden chocolate options. Perhaps combining cocoa nibs with some berries could be a good idea.

Alternatively, see these guides for more good options:

  1. A List of Healthy Dark Chocolate Bars.
  2. A Guide To Keto-Friendly Chocolate
Key Point: Cocoa nibs are rich in vitamins and minerals, and they contain no sugar.

6) Contains Theobromine

The Chemical Structure of Theobromine.

Theobromine is a major phytochemical compound contained within cocoa beans, and cocoa nibs contain a large amount of it.

Amongst other benefits, theobromine acts as a stimulant that can help to improve focus and mental clarity (18).

Theobromine has some other interesting effects too, and research suggests that it may improve blood pressure and HDL levels.

For further information on this, see this full guide to theobromine’s benefits.

Do Cocoa Nibs Contain Caffeine?

Some people believe that cocoa nibs (and chocolate in general) contain large amounts of caffeine, but this is a myth.

While cocoa is a source of caffeine, it does not contain very much. A typical serving size of cocoa nibs may only offer about 10% the caffeine a cup of coffee does.

Notably, the main reason people think cocoa contains caffeine is due to the theobromine content.

Theobromine has a similar (but milder) effect on our body.

Key Point: Cocoa nibs contain the focus-enhancing compound, theobromine.

7) Rich In Iron

When we think about iron-rich foods, red meat instantly comes to mind.

However, some plant foods contain this mineral too, and among these, cocoa is the very best source.

In fact, per 100 grams, cocoa nibs supply 173 % of the recommended daily allowance for iron (1).

Even per ounce-serving, this still represents an impressive 48.4 % of the RDA.

Iron is an essential mineral, and it plays a key role in keeping our cells healthy, converting food into energy, and DNA repair (19).

Key Point: Cocoa nibs offer a large amount of dietary iron.

Nutrition Facts

As you can probably tell from this article, cocoa nibs are extremely nutrient-dense.

For a full overview of their nutrient data, the tables below show the macronutrients, vitamins, and minerals they contain per 100 grams (1).

Calories and Macros

Amount (kcal/grams)
Calories228 kcal
Carbohydrate57.9 g
Fiber37.0 g
Sugar1.75 g
Fat13.7 g
Saturated Fat8.1 g
Monounsaturated Fat4.6 g
Polyunsaturated Fat0.44 g
Protein19.6 g

As shown in the table, cocoa nibs are high in fibrous carbohydrate, and they also contain a large amount of protein and fat.


Amount (% RDA)
Vitamin B218%
Vitamin B313%
Vitamin B69%
Vitamin B55%
Vitamin K3%
Vitamin E1%

Cocoa nibs are mainly a source of B vitamins, but they also contain small amounts of vitamin K and E.


Amount (% RDA)
Copper426 %
Manganese239 %
Iron173 %
Magnesium125 %
Phosphorus105 %
Zinc62 %
Selenium26 %
Calcium13 %
Key Point: Cocoa nibs are a significant source of several essential minerals, and they contain particularly large amounts of copper, iron, magnesium, and manganese.

Common Questions About Cocoa Nibs

How Can We Use Them?

There are several ways that we can use cocoa nibs.

Since cocoa nibs are made from 100% cocoa beans, they can taste quite bitter, but the first option is to eat them on their own.

Cocoa nibs have a crunchy texture, and they are undoubtedly flavorful, but it depends on personal taste preference.

If the taste is too bitter, then here are two more ideas;

  • Mix cocoa nibs, nuts, and berries into Greek yogurt to create a healthy dessert
  • Use them to add “crunch” to any baking products you make

How Do Cocoa Nibs Taste?

As mentioned above, cocoa nibs can be incredibly bitter, and this is especially true for the raw (“cacao”) variety.

Their overall taste profile is dry, bitter, astringent, slightly earthy, and not sweet at all, and they have an overpowering chocolate flavor.

Are Cocoa Nibs and Cacao Nibs the Same?

No, they are different but very similar.

The name “cacao” is used for nibs in their raw state, which means they have undergone less processing.

In contrast, “cocoa” nibs are roasted before being packaged for sale.

Other than this, the nutrient profile is the same, and (despite marketing saying otherwise) the health benefits are likely the same too.

Cacao nibs offer a more intense flavor, but cocoa nibs have a softer taste profile, and they are more flavorful overall.

Where To Buy Them

It is easy to see cocoa nibs for sale in any major grocery store or supermarket.

Also, they are a standard product in health food stores (but expect to pay a higher price).

Otherwise, there is a range of options available online.

Final Thoughts

Cocoa nibs have a bold and robust flavor which is not for everyone.

However, they offer a lot of nutritional benefits, and they are one of the most nutrient-dense foods around.

If you are looking for a healthy snack, then these crunchy chocolate nibs are an excellent option.

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FashionistaMichael JosephEvelyn McMillionShelleyCarlos H. Urbina C. Recent comment authors
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Every day, in order to have a treat to look forward to and keep my dieting going, I make a smoothie of frozen organic mango, banana, almond milk, and whatever other fruit I may have…(frozen acai, frozen dragon fruit, frozen strawberries, etc.) I pour the thick mixture intoa glass and top it with some whipped coconut topping and add a teaspoon of cacao nibs and a teaspoon of ground flax seed..I eat it with a spoon like you would an ice cream sundae. . The slight sweetness of the whipped coconut topping mixes with the nibs and makes them taste… Read more »

Evelyn McMillion
Evelyn McMillion

Excellent information


O gosh I LOVE the nibs & eat them nearly every day‼️ Greek yogurt & fruits topped with nibs or added to my smoothie. The crunch is fabulous, I am so glad I discovered them years ago‼️

Carlos H. Urbina C.

Excelente, yo las consumo de haces 4 meses, buen estado de ánimo. Tengo hipertensión arterial con medicamento 140 – 80 ahora 120 – 70 *no puedo afirmar que son las semillas de cacao* pero mi presión esta menos variable