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Cocoa Calories
Rich in antioxidants, source of magnesium and iron
CALORIES
GI
POTASSIUM
FIBER
Cocoa Nutrition Facts
Selected: 100 g
228
KCAL / 100G
Carbs
57.9g
· 53%
Protein
19.6g
· 18%
Fat
13.7g
· 29%
Fiber
33.2g
Cocoa Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B2
0.2mg · 15% DV
B3
2.2mg · 14% DV
B1
0.1mg · 8% DV
Minerals
Copper
2mg · 222% DV
Manganese
4mg · 174% DV
Magnesium
499mg · 119% DV
Phosphorus
734mg · 105% DV
Cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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).
Foods Similar to Cocoa
Cocoa — Frequently Asked Questions
How many calories are in cocoa?
Cocoa contains 228 calories per 100 g. The total calories will be lower when it is used in smaller amounts.
Is cocoa a good source of protein?
Cocoa provides 19.6 g of protein per 100 g. It can contribute to plant-based protein intake.
Is cocoa high in carbohydrates?
Cocoa contains 57.9 g of carbohydrates per 100 g. Of that amount, 33.2 g is fiber.
How much fiber does cocoa have?
Cocoa provides 33.2 g of fiber per 100 g. Its high fiber content can be relevant for people looking for more filling food choices.
What is the glycemic index of cocoa?
Cocoa has a glycemic index of 20. This places it in the low-GI range.
Is cocoa keto-friendly?
Cocoa is listed as compatible with a keto diet. However, it contains 57.9 g of carbohydrates per 100 g, so portion size matters.
Is cocoa suitable for vegan and gluten-free diets?
Yes, cocoa is compatible with vegan, vegetarian, and gluten-free diets. It is also listed as suitable for paleo, Mediterranean, flexitarian, pescatarian, and omnivore eating patterns.
Does cocoa contain fat?
Yes, cocoa contains 13.7 g of fat per 100 g. The same amount also provides 19.6 g of protein and 33.2 g of fiber.
Can cocoa help you feel full?
With 33.2 g of fiber and 19.6 g of protein per 100 g, cocoa can fit into meals and snacks designed around satiety. How filling it feels depends on the serving size and the rest of the meal.
Is cocoa highly processed?
Although cocoa is categorized as a processed food, its processing level is listed as minimally processed. It is therefore not classified as highly processed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.