Cocoa nibs, also known as cocoa nibs, are the broken pieces of dried cocoa beans that grow on the cacao tree. Cocoa nib producers dry and break the cocoa beans into small pieces. Cocoa nibs are part of the same cocoa bean used in the production of chocolate candy.
Cocoa beans are native to the upper Amazon region. Although they can be grown in other regions, most are grown in South American countries such as Brazil and Ecuador, and in the West African countries of Côte d'Ivoire and Ghana.
Cocoa nibs are called “natural chocolate chips” because of their small size and rich chocolate flavor. You can find roasted, unroasted, or raw cacao nibs in the health food section of many grocery stores.
health benefits
Cocoa nibs contain a variety of antioxidants. These antioxidants can help reduce cell damage in the body, which can help prevent diseases such as Alzheimer's, heart disease, and cancer.
Here are some other health benefits of nutrients in cocoa nibs:
healthy digestion
The fiber in cocoa beans promotes healthy digestion. Getting enough fiber can help soften bowel movements, prevent hemorrhoids, and help treat other digestive disorders.
heart health
Cocoa contains more heart-healthy flavonoids per serving than red wine. These flavonoids have been linked to improved heart health.
improve mood
Cocoa nibs contain healthy fats and other compounds that can increase levels of the hormones serotonin and dopamine in your brain, which can affect your mood.
Reduce risk of heart attack and stroke
Dark chocolate made from cocoa beans may increase "good" HDL cholesterol, which may help reduce the risk of heart attack and stroke.
Reduce risk of heart disease
The flavonoids and potassium in cocoa nibs may reduce the risk of heart disease because they help reduce stress on cells and lower blood pressure.
Reduce inflammation
Certain compounds in cocoa nibs have anti-inflammatory properties that may help reduce the risk of cancer, heart disease, diabetes, arthritis and depression.
Nutrition
Cocoa nibs are healthier than chocolate chips, which are often substituted in recipes. These bitter, chocolate-flavored nuggets contain a variety of beneficial nutrients.
Cocoa nibs are an excellent source of:
- iron
- protein
- magnesium
- Potassium
- fiber
Nutritional information per serving
Two tablespoons of cocoa nibs contain:
- Calories: 140
- Protein: 2 grams
- Fat: 12 grams
- Carbohydrates: 6 grams
- Fiber: 4 grams
- Sugar: 1g
Cocoa nibs may be a healthier alternative to chocolate chips in recipes, but it's still a good idea to limit the number of desserts in your diet. Cookies and other sweets often contain high amounts of sugar and unhealthy fats.
Like other forms of cocoa beans, cocoa nibs contain measurable amounts of caffeine and can cause the same side effects.
How to prepare cocoa nibs
Both sweet and savory recipes can include cocoa nibs.
You can roast raw cacao nibs at home or use them in their unroasted state. Roasted cocoa nibs have a less bitter taste, so you may need less sweetener to balance the flavor of recipes calling for cocoa nibs.
Cocoa nibs add a hint of chocolate bitterness to recipes using other forms of chocolate. For example, you can enhance a chocolate bark recipe by adding a handful of cocoa nibs.
Here are some other ways to use this healthy chocolate candy alternative:
- Add cocoa nibs to oatmeal, trail mix, and granola.
- Use them in place of chocolate chips in cookie and brownie recipes.
- Add them to smoothies.
- Use them as a topping for an ice cream sundae.
- Mix them into a Mexican mole sauce.
- Eat them on their own as a quick snack.
