Kakao

Beverage

Item Rating: 51/100

1 serving (100 grams) contains 228 calories, 1.3 grams of protein, 1.5 grams of fat, and 57.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		542.9
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	2.1 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.9 mg	0%
Total Carbohydrates		137.9 g	50%
	Dietary Fiber	1.2 g	4%
	Sugars	132.1 g
protein		3.1 g	6%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		1.0 mg	5%
Potassium		357.1 mg	7%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 32 cal (5.4%)

Protein: 12 cal (2.1%)

Carbs: 551 cal (92.5%)

About Kakao

Kakao, commonly known as cocoa, is derived from cacao beans and originates from the tropical regions of Central and South America. Historically, it’s been a staple in indigenous cuisines and was even revered by the Mayans and Aztecs for its ceremonial and nutritional value. Nutritionally, kakao contains modest amounts of protein, carbohydrates, and fat, along with small amounts of calcium and iron. While raw kakao retains more micronutrients and antioxidants, processed versions typically have reduced nutritional density. Kakao is most known for being rich in polyphenols, particularly flavonoids, which contribute to its reputation as a food with health-promoting properties. Its dietary fiber content is low, making it less prominent as a fiber source compared to some other plant-based foods.

Health Benefits

• Kakao contains polyphenols, particularly flavonoids, which support heart health by improving blood flow and reducing inflammation.
• Its moderate amount of iron (0.4 mg per 100g) contributes to red blood cell formation, though it isn't a primary source of iron.
• Kakao’s antioxidants help combat oxidative stress, potentially protecting against chronic diseases like diabetes and cancer.

Dietary Considerations

Allergens: Contains kakao may trigger allergic reactions in sensitive individuals, although this is less common

Suitable for: Vegetarian, vegan

Not suitable for: Low-carb diets, low-fat diets

Selection and Storage

Store kakao powder in a cool, dry place, away from direct sunlight or humidity. Whole cacao beans should be kept airtight to preserve freshness.

Common Questions About Kakao Nutrition

Is kakao high in protein?

Kakao is not considered a high-protein food. A 100g serving typically contains 1.3g of protein, which makes it a modest source of this nutrient compared to other protein-rich foods like meat, beans, or nuts.

Can I eat kakao on a keto diet?

Kakao is not ideal for a keto diet due to its high carbohydrate content. With 57.9g of carbs and 55.5g of sugar per 100g, it would likely disrupt ketosis unless consumed in very minimal amounts.

What are the health benefits or concerns of eating kakao?

While kakao can be an enjoyable treat, it is high in sugar (55.5g per 100g) and should be consumed in moderation to avoid issues such as blood sugar spikes. There are limited essential nutrients, but its sodium content (5mg per 100g) is low, making it a better option for those monitoring sodium intake.

How much kakao should I eat in a day?

It's recommended to consume kakao in small portions due to its high sugar content. An appropriate serving would be around 10-20g, keeping the calorie and carbohydrate impact lower while still enjoying its flavor.

How does kakao compare with dark chocolate for health benefits?

Compared to dark chocolate, kakao typically contains more sugar and fewer nutrients like antioxidants and fiber. Dark chocolate with higher cocoa percentages (70% or more) tends to be healthier, as it offers more antioxidants and significantly less sugar.

Data Sources & Scientific References