Cacao

Fruit

Age Suggestion

6 months

Iron-Rich

Common Allergen

a cacao pod cut in half to show the fresh beans inside on a white background

When can babies have cacao?

It is safe to share occasional tastes of age-appropriate foods that contain cacao as soon as baby is ready to start solids, which is generally around 6 months of age. Cacao contains caffeine, and while a small taste is fine, food with caffeine should generally be reduced or avoided for babies and toddlers. Note also that cacao nibs, candy, and other cacao and chocolate products pose an increased choking risk. Read the label and make sure to safely introduce any common allergens before offering tastes of any given cacao product, as many contain common allergens like cow’s milk, egg, peanut, sesame, soy, and tree nuts. Lastly, some cacao products contain honey, which should be avoided for babies due to the risk of infant botulism.

Cacao comes from a tropical tree that originated in the Amazon. Migration and trade brought the cacao plant to Central America, where it is a sacred plant for the Mayan and Nahua peoples, whose ancestors used it for currency, medicine, ritual, and food—often in the form of a drink. This tradition continues: atole made with cacao is a daily drink for many families today. The frothy beverage traditionally consists of cacao, cornmeal, water, and spices like achiote, chile, and vanilla. During colonization of the Americas, Europeans adapted the drink by using milk in place of water and swapping indigenous seasonings for sugar produced by enslaved people from Africa, where most cacao grows today.

Is cacao healthy for babies?

Yes, in moderation. While occasional tastes of a food made with cacao are fine as part of a varied diet, it’s suggested to wait until the child is older to regularly share cacao and cacao products due to their moderate levels of caffeine. Babies and young children can be sensitive to some of the temporary but often harmless side effects associated with caffeine intake, such as reduced appetite, increased energy, and jitteriness. That said, small amounts of age-appropriate foods that contain cacao are generally fine as part of a varied diet.

Cacao offers carbohydrates, fiber, iron, magnesium, potassium, and zinc. It also is rich in a variety of antioxidants and plant compounds that support heart and digestive health. Together, these nutrients support a diverse gut microbiome, healthy red blood cells, electrolyte balance, taste perception, and immune function.

Is cacao a common allergen?

No. While allergies to cacao itself are uncommon, they are not unheard of. Cacao and chocolate products can also contain or be processed with other common food allergens such as milk, soy, tree nuts, sesame, wheat, and eggs, so be sure to read ingredient lists carefully.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Is cacao a choking hazard for babies?

Yes. Cacao beans are round and very firm, qualities that increase the risk of choking. To reduce the risk, prepare and serve cacao in an age-appropriate way as described in the How to Serve section. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals.

Learn the signs of choking and gagging and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

Videos

Max, 3 years, tries cacao nibs for the first time.

What is the difference between cacao and cocoa?

Cacao and cocoa come from the same source: cacao beans that have been fermented, dried, and processed. To make cocoa powder, the fermented and dried beans are roasted to impart flavor. To make cacao powder, the beans skip the roasting process, which is why cacao is sometimes called a “raw” food. Cocoa powder is called “Dutch cocoa powder” when potassium carbonate is added during processing to further reduce the acidity and mellow the bitter flavor from the cacao seed.

★ Tip: All three powders can be used interchangeably, although they vary in taste. Cocoa powder tends to be sweeter than cacao powder. Dutch cocoa powder is even sweeter, and its lower acidity can impact how baked goods rise.

Can babies have cacao fruit pulp?

Yes. Cacao fruit pulp contains a negligible amount of caffeine and is fine to offer to babies starting at 6 months of age, as long as the inner seed (the cacao bean) has been removed. Cacao pulp contains plenty of natural fruit sugars, some fiber, and is a rich source of potassium and vitamin C, with lesser amounts of calcium, iron, magnesium, zinc, and B vitamins. The pulp also offers a number of antioxidants and polyphenols. Cacao fruit pulp is sold fresh in regions where the tree grows, and the frozen pulp is more widely available.

Can babies have cacao fruit juice?

Small amounts of cacao fruit juice may be shared as a drink after 12 months of age. That said, it can be beneficial to wait until after a child’s 2nd birthday to regularly share juice and other sugary drinks. Research suggests that regular intake of juice and other sweet drinks tends to increase the risk of dental cavities and take up space in the belly, which may decrease a child’s motivation to eat other foods at mealtime and may negatively affect the child’s growth over time. However, occasional servings of juice after one year of age is generally fine. Learn more about juice to babies and toddlers.

How do you serve cacao to babies?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.

6 months old +:

Small tastes may be offered at this age, but it can be beneficial to wait until a child is older to regularly share cacao due to the caffeine. Finely grind cacao nibs and mix them into scoopable food like porridge or yogurt or use cacao powder in pancakes and other age-appropriate baked goods. Fresh or frozen cacao fruit pulp may be offered at this age, as long as the cacao bean has been removed. Cut the slippery fruit into small pieces or mash and mix them into scoopable food. At this age, do not offer whole cacao nibs, cacao beans, and chocolate candy; they are very firm and challenging to chew, which increases the choking risk. If you want to share an occasional taste of an alcohol-free atole, go ahead and aim for just a sip or two. This way, the drink does not unintentionally displace the amount of breast milk and/or formula that baby drinks.

12 months old +:

Cacao may be offered on occasion as part of a varied diet, but it can be beneficial to wait until a child is older to regularly share due to caffeine. Use small amounts of cacao powder in baked goods or sprinkled onto yogurt or warm cereal, or mix finely ground-up cacao nibs into baked goods or granola. You can also offer small amounts of an alcohol-free cacao or chocolate beverage in a cup. Offer cacao fruit pulp as desired, as long as the cacao bean has been removed first. Toddlers at this age will be better able to pick up small bits of the fruit on their own. Continue to avoid whole cacao nibs, cacao beans, and chocolate candy due to the choking risk.

24 months old +:

Offer cacao as desired while still being mindful of caffeine. Around the second birthday, when a child has mature chewing skills and is able to sit calmly and follow directions, they may be ready to have baked goods that contain whole cacao nibs, such as biscotti, breads, and cookies. Offering loose cacao nibs (such as trail mix) continues to pose a higher choking risk, so the child may need to be a bit older before being served cacao in this way. When you see a child is able to regularly pace themselves at mealtime, follow directions, and successfully eat a variety of multi-textured, hard-to-chew foods, you can try offering loose cacao nibs and chocolate candies. Just make sure the child remains seated and engaged in the task of eating, since walking, playing, and running increase the risk of choking.

3 years old +:

Offer cacao as part of a varied diet while still being mindful of caffeine. If a child is taking accurate sized bites, not stuffing their mouth with food, and is able to follow instructions, they may be ready to practice eating the whole cacao fruit, with coaching on how to eat around or spit out the bean inside. Make sure to create a safe eating environment and stay within an arm’s reach. First, model how to take bites from the whole fruit yourself. Bite into the fruit, tearing off one half. Say, “My teeth hit the hard bean inside.” Show the cacao bean to the toddler, then pull it out and say, “We don’t eat this part.” Offer a whole fruit to the toddler for them to try. You can try to hold on to the fruit while they take their first bite, but know they may get the whole fruit in their mouth anyway.

If the toddler inadvertently puts a bean in their mouth, do not panic. Remember that a bean can be safely swallowed whole, or may produce a strong enough gag reflex to move it forward and out of the mouth. Kneel next to the toddler and say, “Spit that out please.” Put your hand under their chin while you demonstrate. If needed, put a cacao bean in your own mouth, show it on your tongue, then demonstrate spitting it into your own hand.

For more on how to help children develop a healthy relationship with sugar, read our Sugar and Taste Preferences page.

Our Team