How to Eat Cocoa Nibs, According to a Pastry Chef and Dietician

What are cocoa nibs? In brief, they're a cacao bean product worth exploring. True, chocoholics with a serious sweet tooth might give them a hard pass, but home cooks and bakers who adore the bitter side of dark chocolate may find that these crunchy bits have the potential to enhance loads of recipes in unexpected ways. We connected with a nutrition expert and a cookbook author to learn more about cacao nibs and the best ways to enjoy them.

What Are Cacao Nibs?

Cocoa nibs, more properly known as cacao nibs, come from the beans (or seeds) of the cacao tree. The fruit of the tree is the cacao pod; each pod contains about 20 to 50 cacao beans. "As the name suggests, cacao nibs are small pieces of the cacao bean," says Amy Pendleton Kay, registered dietician, MBA, RD, LD, at Top Nutrition Coaching. "Cacao nibs and dark chocolate come from the same source, so they share similarities."

Production process: To make cacao nibs, producers remove the beans from the pods, then dry, ferment, and pulverize the beans into pieces. Depending on the manufacturer, the beans may be roasted before being crushed. 

Nib varieties: They are sold in roasted, unroasted, or raw forms and are typically found in the health food aisle or baking section of your grocery store.

Taste: The nibs have a chocolatey, bitter flavor that's also somewhat fruity and earthy.

Nutritional Benefits

Kay notes that according to the USDA food database, 100 grams of cacao nibs have about 32 grams of fiber. How does that stack up to other fiber-rich foods? "Cacao nibs are considered a very good source of fiber given that the daily recommendations for fiber are about 25 to 35 grams per day," she says. "Cocoa nibs are rich in antioxidants and a good source of magnesium and zinc."

While the nibs are only made of cracked beans—nothing more, nothing less—chocolate is typically made with multiple ingredients like cocoa butter (the fatty part of cacao beans), milk, sugar, and vegetable oils.

Dark Chocolate vs. Cacao Nibs

Comparing the two, Kay points out that the health benefits of dark chocolate vary, depending on the variety. "Dark chocolate with more cacao content tends to be the healthier choice among dark chocolate options," she says. And she believes that both cacao nibs and dark chocolate can be part of a healthy diet. "Cacao nibs can be a good alternative to dark chocolate if one prefers, but it's important to remember dark chocolate may contain up to 90 percent (or more) of cacao."

Not an Even Swap

Other factors also come to light. Cacao nibs can be considered a simpler, more wholesome option to dark chocolate—but it's somewhat subjective, depending on how they're used, says Saloni Mehta, pastry chef and author of Vegan Baking Made Simple. "Since cocoa nibs are less processed and contain no added sugars or fats, they retain more of the natural nutrients, like antioxidants and fiber," she says. "However, in my experience, they are quite bitter and won't melt like chocolate, which limits their use in certain recipes." In such instances, dark chocolate might be preferable.

How to Eat Cacao Nibs

While dark chocolate yields better results in some recipes, cacao nibs prove their worth in other winning ways. Mehta finds cacao nibs incredibly versatile, using them in baked goods, breakfast options, and even chocolatey indulgences.

Here's how to make the most of these flavorful bumpy bits:

Smoothies and bowls: Try tossing cacao nibs into smoothies made with bananas, berries, or peanut butter, or acai bowls, Mehta says. "It's a great way to add a hint of chocolate flavor and boost nutritional value," she explains. Another bowl bonus: Kay suggests scattering them over yogurt bowls. They're also the perfect companion for breakfast grain bowls.

Granola: The nibs' nutty, slightly bitter notes complement the dried fruits and oats in homemade granola and granola bars.

Cakes and cookies: "Toasted cacao nibs add a lovely crunch and deep flavor to cookies, brownies, and cakes," Mehta says. While they won't melt like chocolate chips, Mehta points out, they provide a bite or a texture. 

Quick breads: Mehta also likes to sprinkle them over muffins or breads before baking for a subtle, bitter contrast. Toss a few over our Streusel Banana Bread.

Hot drinks: "For the holidays, you can even use cacao nibs to make hot chocolate," Kay says.

Ice cream: Use as a crunchy topping for chocolate ice cream to give some texture and cocoa oomph—or any frozen dessert, like the Frozen Café-Mochaccino Tart (shown at the top).

Mendiants: These French-style chocolate disks are also nib-friendly. "You can make your own chocolate bars or mendiants by mixing melted dark chocolate with toasted cacao nibs," Mehta says. "The nibs add a delightful crunch and extra flavor to homemade treats." Add a handful to our Dark Chocolate Bark With Pistachios.

When to Skip Nibs

Cacao nibs obviously have plenty of tempting applications, but they may be better suited for some flavors over others. "They work best when paired with complementary flavors that balance out their intensity—like sweet, creamy, or rich ingredients," Mehta says. "It's all about finding the right combinations to make their unique taste shine.”

Flavor balance: Cacao nibs might overpower lighter, more delicate desserts, she says, such as vanilla cake, custards, or passion fruit, or mango-based desserts. "The bitterness can clash with these subtle flavors," Mehta says, noting that balance is paramount. 

Manage expectations: If you're aiming for a melt-in-your-mouth chocolate experience, cacao nibs may not rise to the occasion. 

Less is more: Given their bitter tendencies, using too many nibs in a recipe is also a no-go. "Since they're quite intense, it's important to use them in moderation to avoid overpowering other flavors," Mehta explains.