1 serving (5 grams) contains 11 calories, 1.0 grams of protein, 0.7 grams of fat, and 2.9 grams of carbohydrates.
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Nutrition Information
Calories |
542.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 41% | |
| Saturated Fat | 19.3 g | 96% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50 mg | 2% | |
| Total Carbohydrates | 139.0 g | 50% | |
| Dietary Fiber | 88.1 g | 314% | |
| Sugars | 4.3 g | ||
| protein | 46.7 g | 93% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 304.8 mg | 23% | |
| Iron | 33.1 mg | 183% | |
| Potassium | 3628.6 mg | 77% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cocoa
Cocoa comes from the seeds of the cacao tree (Theobroma cacao), native to the tropical regions of Central and South America. It is commonly used in culinary applications worldwide, particularly in chocolate-making and desserts. Unprocessed cocoa powder has a rich nutritional profile, characterized by its high dietary fiber (37 g per 100 g), iron (13.9 mg), and protein content (19.6 g). It is also low in sugar and a natural source of magnesium, flavonoids, and antioxidants, which contribute to its numerous health benefits. Additionally, cocoa is a staple in many cuisines, including Latin American beverages like hot chocolate and mole sauces. Fair-trade and minimally processed cocoa can often retain higher nutritional value.
Health Benefits
- Rich in antioxidants from flavonoids, which help reduce inflammation and support heart health.
- High dietary fiber (37 g/100 g) promotes digestive health and regulates blood sugar levels.
- Excellent source of plant-based iron (13.9 mg/100 g), essential for oxygen transport and energy metabolism.
Dietary Considerations
Selection and Storage
Store cocoa powder in an airtight container in a cool, dark, and dry place to prevent moisture and maintain its rich flavor.
Common Questions About Cocoa Nutrition
Is cocoa high in protein?
Yes, cocoa is relatively high in protein, providing about 19.6 grams of protein per 100 grams of unsweetened cocoa powder. While not a complete protein source, it can contribute to protein intake when used in recipes or combined with other foods.
Can I eat cocoa on a keto diet?
Yes, cocoa can be consumed on a keto diet as it is low in sugar (1.8 grams per 100 grams) and high in fiber (37 grams). However, watch the carb content, as it contains 58.4 grams of total carbohydrates, most of which are offset by fiber, keeping net carbs low. Always check for added ingredients in processed cocoa products.
What are the health benefits or concerns of cocoa?
Cocoa is rich in antioxidants such as flavonoids, which may promote heart health and reduce inflammation. It is also a good source of dietary fiber. However, consuming cocoa in excess or in processed forms with added sugar and fats may contribute to weight gain and other health issues.
How much cocoa should I consume daily?
A recommended portion of unsweetened cocoa powder is 1-2 tablespoons (5-10 grams), which provides a rich flavor and nutrients without excessive calories or carbohydrates. This portion is ideal for use in smoothies, baked goods, or hot drinks.
How does cocoa compare to dark chocolate?
Cocoa powder is less processed and contains more fiber and protein compared to dark chocolate. While cocoa is unsweetened, dark chocolate usually contains added sugar and fat, impacting calorie and sugar content. Cocoa is a better choice for those seeking concentrated nutrients without added ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Cacao and chocolate in human health and diseaseNutrientsA peer-reviewed article discussing the nutritional content and health benefits of cocoa in disease prevention.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and HHSDietary recommendations emphasizing the role of nutrient-dense food, including cocoa, in a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
