1 tablespoon (medium) of Cocoa (5 g) has 11 calories. That works out to 228 calories per 100 g. It contains 2.9 g of carbs, 1 g of protein, 0.7 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Cocoa?

Cocoa is a fine powder made from fermented, dried and roasted cacao beans, after some of their cocoa butter has been removed. It has a deep chocolate aroma and a distinctly bitter taste, adding richness to drinks and baking without being sweet on its own. Around the world, it is stirred into hot milk, used in cakes, brownies and puddings, or blended into smoothies; in Turkey, it is also a familiar ingredient in homemade milk desserts and cakes. Unsweetened cocoa is high in fibre and provides magnesium and iron. Pair it with milk or fruit to soften its bitterness, and adjust the sweetener to suit your taste.

Cocoa 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%

Cocoa Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

0.2mg · 15% DV

2.2mg · 14% DV

0.1mg · 8% DV

Minerals

Copper

2mg · 222% DV

Manganese

4mg · 174% DV

Magnesium

499mg · 119% DV

Phosphorus

734mg · 105% DV

How Nutritious Is Cocoa?

Nutrient density

Very high

85/ 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.

Cocoa 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 Cocoa

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 Cocoa 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 Cocoa 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 Cocoa 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

Cocoa Fat Profile

SATURATED

8.1g

MONOUNSATURATED

3.7g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 5.1:1

Above the ideal 4:1 (5.1:1).

Compare Cocoa

🍫vs🧴

Cocoa vs Hawthorn Vinegar210 kcal more per 100 g

→🍫vs🌯

Cocoa vs Tantuni18 kcal more per 100 g

→🍫vs🌯

Cocoa vs Chicken Wrap33 kcal more per 100 g

→🍫vs🍫

Cocoa vs Protein Bar122 kcal fewer per 100 g

→

Foods Similar to Cocoa

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cocoa

Is cocoa powder the same as cacao powder?

Not always. Cocoa powder is commonly made from roasted cacao beans after some cocoa butter is removed; “cacao powder” often refers to less-heated products. The terms are not consistently regulated, so processing can vary between brands.

How is cocoa powder made?

Cocoa powder is made by fermenting, drying, and roasting cacao beans, then grinding them into cocoa mass. Much of the cocoa butter is pressed out, and the remaining solids are ground into the fine powder used in baking and drinks.

What is the difference between natural and Dutch-process cocoa powder?

Natural cocoa powder is acidic and has a sharper chocolate flavor; Dutch-process cocoa is treated with an alkali to reduce its acidity and make its color darker. In baking, follow the recipe’s specified type because the acidity can affect leavening.

Can you substitute cocoa powder for melted chocolate in a recipe?

Sometimes, but not cup for cup. Cocoa powder lacks the cocoa butter and often the sugar found in chocolate, so a substitution needs added fat and possibly sweetener. Use a recipe-tested conversion to keep the texture balanced.

How do you keep cocoa powder from clumping in hot milk?

Whisk cocoa powder first with a small splash of warm milk to form a smooth paste, then gradually whisk in the rest. Adding dry powder straight to a full mug often leaves stubborn lumps on the surface.

How should cocoa powder be stored after opening?

Keep cocoa powder tightly sealed in a cool, dry, dark cupboard, away from steam and strong odors. Moisture causes clumps and can spoil its quality; use the package’s date as a guide and discard it if it develops an unusual smell.

Does cocoa powder contain caffeine?

Yes, cocoa powder naturally contains caffeine as well as the stimulant theobromine. The amount in a serving is much lower than in many coffee drinks, but people who are sensitive to stimulants may prefer not to have it close to bedtime.

Can cocoa powder be eaten raw?

Yes, cocoa powder can be eaten without cooking, for example blended into a smoothie or stirred into yogurt. Its dry texture and bitter flavor are easier to enjoy when mixed thoroughly with moist ingredients and a suitable sweetener.

Can dogs eat cocoa powder?

No, do not give cocoa powder to dogs. Cocoa contains theobromine and caffeine, which can be toxic to them, and powder is concentrated. If a dog eats any, contact a veterinarian promptly and share the product and estimated amount.

Does cocoa powder have added sugar?

Plain, unsweetened cocoa powder has no added sugar, but sweetened cocoa drink mixes are different products and may contain sugar. Check the ingredient list when choosing a powder for baking or making a drink without added sweetness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026