1 serving (10 grams) contains 23 calories, 2.0 grams of protein, 1.4 grams of fat, and 5.8 grams of carbohydrates.
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Nutrition Information
Calories |
570 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35 g | 44% | |
| Saturated Fat | 20 g | 100% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 52.5 mg | 2% | |
| Total Carbohydrates | 145 g | 52% | |
| Dietary Fiber | 82.5 g | 294% | |
| Sugars | 2.5 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 320 mg | 24% | |
| Iron | 34.8 mg | 193% | |
| Potassium | 3810 mg | 81% | |
* 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 Raw cacao
Raw cacao, derived from the seeds of the Theobroma cacao tree native to Central and South America, is the unprocessed form of chocolate. Used predominantly in dishes from Latin American cuisine, it is known for its robust, slightly bitter flavor. Unlike processed cocoa, raw cacao is minimally processed, preserving its rich array of nutrients. It is packed with antioxidants, including flavonoids, magnesium, iron, and fiber, making it a health-conscious choice for adding depth to smoothies, desserts, or snacks. Raw cacao is also low in sugar when unsweetened, offering an earthy complexity to recipes. It is a nutrient-dense food that can complement various diets, provided it is consumed in moderation due to its concentrated nature.
Health Benefits
- Rich in magnesium, raw cacao supports healthy muscle function, bone strength, and energy production.
- Abundant in flavonoids, it offers potent antioxidant properties which help combat oxidative stress and promote heart health.
- High in iron, an essential mineral for oxygen transport and the prevention of anemia, making it especially valuable for plant-based diets.
Dietary Considerations
Selection and Storage
Store raw cacao in a cool, dry place in an airtight container. Avoid exposure to moisture or heat, as these can degrade its quality and nutrient profile.
Common Questions About Raw cacao Nutrition
What is the nutritional content of raw cacao?
Raw cacao is nutrient-dense, with 1 ounce (28 grams) offering approximately 170 calories, 5 grams of protein, 12 grams of fat, and 8 grams of carbohydrates (with 5 grams of fiber). It’s also rich in magnesium, iron, antioxidants, and flavonoids, making it a superfood with potential health benefits.
Can I eat raw cacao on a keto diet?
Yes, raw cacao is compatible with a keto diet in moderate amounts due to its high fat content and low net carbs (around 3 grams of net carbs per ounce). Use unsweetened cacao to avoid added sugars that could disrupt ketosis.
What are the health benefits and concerns of raw cacao?
Raw cacao is packed with antioxidants that can help reduce inflammation, improve heart health, and enhance cognitive function. It’s also high in magnesium, which supports muscle and nerve function. However, excessive intake may lead to digestive upset, caffeine sensitivity, or calorie surplus due to its fat content.
What is the recommended portion size for raw cacao?
The recommended portion size is typically 1 to 2 tablespoons (around 10-20 grams) per day. This amount provides health benefits without overloading on calories, fat, or caffeine.
How does raw cacao compare to cocoa powder or chocolate?
Raw cacao is less processed than cocoa powder and retains more nutrients like antioxidants and minerals. Unlike most conventional chocolate, raw cacao is unsweetened and free from added sugars or milk, making it a healthier option for those wanting pure, unprocessed cacao.
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.
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.
