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Cocoa Powder Calories
Rich in antioxidants, magnesium, and iron
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Cocoa Powder (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 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Cocoa Powder?
Cocoa powder is made from fermented and roasted cacao beans. The beans are ground into cocoa mass, some of the cocoa butter is pressed out, and the remaining solids are milled into a fine powder. Unsweetened cocoa powder is distinct from sweetened hot-chocolate mixes, with a concentrated chocolate aroma and no added sweetness.
Its flavour is deep, earthy and pleasantly bitter. Around the world, it is stirred into hot milk, blended into smoothies, or used in cakes, brownies and other desserts. It is notably high in fibre, with 33.2 g per 100 g, so even a small amount adds flavour and substance. Sift it into batters to avoid lumps, or pair it with cinnamon and use less sugar for a less-sweet dessert.
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%
Cocoa Powder Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B2
0.2mg · 15% DV
B3
2.2mg · 14% DV
B1
0.1mg · 8% DV
Minerals
Copper
4mg · 444% DV
Manganese
4mg · 174% DV
Magnesium
499mg · 119% DV
Phosphorus
734mg · 105% DV
How Nutritious Is Cocoa Powder?
Nutrient density
High
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
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 Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cocoa Powder
To burn the 228 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Cocoa Powder Processed?
NOVA 3
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 Powder Contain Allergens?
No known major allergens
Which Diets Is 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
Cocoa Powder Fat Profile
SATURATED
8.1g
MONOUNSATURATED
3.8g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 23.8:1
Above the ideal 4:1 (23.8:1).
Compare Cocoa Powder
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Frequently Asked Questions About Cocoa Powder
What is cocoa powder made from?
Cocoa powder is made from cacao beans that are fermented, dried, roasted, and ground into chocolate liquor; much of the cocoa butter is then pressed out, and the remaining solids are ground. The exact processing varies, which affects its flavor and color.
Is cocoa powder the same as cacao powder?
They come from the same cacao bean, but the names often refer to products made or marketed differently. “Cacao powder” commonly suggests less-processed beans, while cocoa powder may be roasted; the terms are not used consistently, so compare the product description.
What is the difference between natural and Dutch-process cocoa powder?
Natural cocoa powder is acidic, lighter in color, and often sharper in flavor. Dutch-process cocoa powder is treated to reduce acidity, giving it a darker color and smoother taste. The difference matters in baking because it can affect how leavening agents work.
Why does cocoa powder not dissolve in milk?
Cocoa powder does not truly dissolve in milk because it contains insoluble cocoa solids. Make a smooth paste with a small splash of warm milk first, then gradually whisk in the rest; a blender or frother can help with cold drinks.
Can you eat cocoa powder without cooking it?
Yes, cocoa powder can be eaten without cooking, for example in smoothies, yogurt, or overnight oats. Its concentrated, bitter flavor can be strong, so mix it thoroughly with other ingredients rather than eating a spoonful dry, which can be difficult to swallow.
Can cocoa powder be used instead of flour in a cake?
No, cocoa powder is not a direct substitute for flour in a cake. It has different structure and absorbs moisture differently, so replacing flour with it can leave the cake dense or dry; use a recipe designed for cocoa powder instead.
How can I make chocolate milk with cocoa powder?
Whisk cocoa powder with a little warm milk until smooth, then add the remaining milk and sweeten to taste. For a cold drink, dissolve it in a small amount of warm liquid first; stirring cocoa directly into cold milk often leaves clumps.
Does cocoa powder expire or go bad?
Cocoa powder can lose aroma and flavor over time, and moisture can cause clumping or spoilage. Keep it sealed in a cool, dry cupboard; discard it if it smells stale or unusual, or if you see mold or signs of dampness.
Can cocoa powder be used in place of chocolate in recipes?
Sometimes, but cocoa powder is not a one-for-one replacement for chocolate because it lacks most of chocolate’s cocoa butter and may lack its sugar. A substitution needs adjustments to the recipe’s fat and sweetener, so follow a conversion suited to that specific recipe.
Is cocoa powder toxic to dogs?
Yes, cocoa powder can be toxic to dogs because it contains theobromine and caffeine, which dogs process poorly. Keep it out of reach, and contact a veterinarian promptly if your dog eats cocoa powder; the risk depends on the amount and the dog’s size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.