1 tablespoon (medium) of Raw Cocoa Powder (7 g) has 16 calories. That works out to 228 calories per 100 g. It contains 4.1 g of carbs, 1.4 g of protein, 1 g of fat and 2.3 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Raw Cocoa Powder?

Raw cocoa powder is made from cacao beans, with much of their cocoa butter separated before the remaining solids are ground into a fine powder. “Raw” generally signals gentler processing than conventional roasting. Unsweetened and distinctly bitter, it has an earthy aroma and a soft, slightly dusty texture. Stir it into milk or a plant-based drink, or add it to porridge, yoghurt, smoothies and home baking. In many places it is also used in sauces and desserts, rather than only in sweet drinks.

It is naturally rich in fibre: 100 g provides 33.2 g, though a typical spoonful is much smaller. Its concentrated bitterness works well with banana, dates, cinnamon or nut butter. Since it contains no added sugar, sweeten a drink or dessert to taste, or blend it with fruit for a less sugary option than a ready-made cocoa mix.

Raw Cocoa Powder Nutrition Facts

Selected: 100 g

228

KCAL / 100G

Carbs

57.9g

· 21% DV

Protein

19.6g

· 39% DV

Fat

13.7g

· 18% DV

Fiber

33.2g

· 119% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 18% · Fat 29%

Raw Cocoa Powder Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

0.2mg · 15% DV

2.2mg · 14% DV

0.1mg · 8% DV

Minerals

Copper

4mg · 444% DV

Manganese

4mg · 174% DV

Magnesium

499mg · 119% DV

Phosphorus

734mg · 105% DV

How Nutritious Is Raw Cocoa Powder?

Nutrient density

Very high

88/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

77/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Raw Cocoa Powder Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Cocoa Powder

To burn the 228 calories in 100 g:

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw Cocoa Powder Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Raw Cocoa Powder Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raw Cocoa Powder Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Raw Cocoa Powder Fat Profile

SATURATED

8.1g

MONOUNSATURATED

3.7g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

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Foods Similar to Raw Cocoa Powder

🥜

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567 kcal

🥜

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654 kcal

🥜

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579 kcal

🌻

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584 kcal

🥄

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595 kcal

🥥

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🌰

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654 kcal

Frequently Asked Questions About Raw Cocoa Powder

What is the difference between raw cocoa powder and regular cocoa powder?

Raw cocoa powder is made from cocoa beans processed at lower temperatures, while regular cocoa powder is typically exposed to more heat. “Raw” is not a standardized guarantee that a product was never heated, so processing can vary by brand.

How do you use raw cocoa powder?

Raw cocoa powder works well in smoothies, oatmeal, yogurt, hot drinks, and no-bake desserts. Its flavor is unsweetened and distinctly chocolatey, often with a more bitter edge than sweetened cocoa mixes, so pair it with a sweet ingredient if desired.

Can you bake with raw cocoa powder?

Yes, raw cocoa powder can be used in cakes, brownies, and cookies. Baking may reduce some heat-sensitive compounds, but it still provides cocoa flavor; follow the recipe’s leavening instructions because cocoa type can affect acidity and rise.

Can raw cocoa powder replace Dutch-process cocoa powder?

Not always. Raw cocoa powder is generally more acidic than Dutch-process cocoa, which has been alkalized. In recipes relying on baking soda, substituting one for the other can change the rise and flavor, so use the cocoa type specified when possible.

Does raw cocoa powder contain caffeine?

Yes, raw cocoa powder contains some caffeine as well as the stimulant theobromine. It usually provides less caffeine than coffee, but a large serving or late-day use may still bother people who are sensitive to stimulants.

Can you eat raw cocoa powder without cooking it?

Yes, raw cocoa powder can be eaten without cooking. Stir it into a smoothie, yogurt, or another moist food rather than swallowing the dry powder by itself, which can be unpleasant and dusty.

Does raw cocoa powder taste different from ordinary cocoa powder?

Yes, raw cocoa powder often tastes more bitter, fruity, or intense than familiar baking cocoa, though the exact flavor depends on the beans and processing. It is unsweetened, so it will not taste like instant hot chocolate mix.

How should you store raw cocoa powder after opening?

Keep raw cocoa powder tightly sealed in a cool, dry cupboard, away from steam, heat, and strong odors. Moisture can make it clump and spoil its texture; refrigeration is usually unnecessary and can expose it to condensation.

Is raw cocoa powder good for weight loss?

No, raw cocoa powder does not cause weight loss by itself. Its fiber can make a meal or snack more filling, but adding it to sweetened drinks or desserts can also add ingredients that make weight management harder.

Can you drink raw cocoa powder at night?

You can, but it may not suit everyone at night. Raw cocoa powder contains caffeine and theobromine, which can interfere with sleep in sensitive people; try it earlier in the day if you notice restlessness or difficulty falling asleep.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026