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Raw unsweetened cocoa powder Calories
High-fiber, magnesium-rich unsweetened cocoa powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Raw unsweetened 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.
Raw unsweetened cocoa powder Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
11
KCAL / 5G
Carbs
2.9g
· 1% DV
Protein
1g
· 2% DV
Fat
0.7g
· 1% DV
Fiber
1.7g
· 6% 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 unsweetened cocoa powder nutrition facts table · 1 tablespoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.05 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Raw unsweetened cocoa powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 11 kcal |
| 1 teaspoon (medium) | 2.5 g | 6 kcal |
| 1 serving (small) | 8 g | 18 kcal |
| 2 tablespoon (double) | 10 g | 23 kcal |
| 1 serving (medium) | 15 g | 34 kcal |
| 1 serving (large) | 25 g | 57 kcal |
| 1 ounce (medium) | 28.4 g | 65 kcal |
| 1 cup (shredded) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Raw unsweetened cocoa powder
Is raw unsweetened cocoa powder good for you?
Raw unsweetened cocoa powder can be a useful way to add cocoa flavor and naturally occurring cocoa compounds to foods. Its benefits depend on how you use it; sweetened drinks and desserts can add considerable sugar even when the cocoa itself is unsweetened.
What is the difference between raw unsweetened cocoa powder and cacao powder?
The terms are often used inconsistently. Raw unsweetened cocoa powder is usually marketed as less-heated, but “raw” has no single standard meaning across products. Both are unsweetened powders made from cacao beans, and flavor and processing can vary.
How do you use raw unsweetened cocoa powder?
Mix raw unsweetened cocoa powder into smoothies, oatmeal, yogurt, hot drinks, or baking recipes. For a smooth drink, first whisk it with a small amount of warm liquid to make a paste, then add the rest.
Does raw unsweetened cocoa powder contain caffeine?
Yes, raw unsweetened cocoa powder contains some caffeine as well as theobromine. It generally does not affect people like coffee does, but those sensitive to stimulants may want to avoid having it close to bedtime.
Can you substitute raw unsweetened cocoa powder for regular cocoa powder in baking?
Usually, yes: raw unsweetened cocoa powder can replace unsweetened cocoa powder in many cakes and cookies. If the recipe calls for Dutch-process cocoa, the acidity differs, so the baked result may change when the recipe relies on baking soda.
How should you store raw unsweetened cocoa powder?
Keep raw unsweetened cocoa powder in a tightly sealed container in a cool, dry place, away from sunlight and strong odors. Moisture can make it clump, so refrigeration is usually unnecessary and may expose it to condensation.
Can raw unsweetened cocoa powder help with weight loss?
No, raw unsweetened cocoa powder does not cause weight loss by itself. It can add strong chocolate flavor without added sugar, but sweeteners and other ingredients in drinks or desserts can raise their overall energy content.
Can you eat raw unsweetened cocoa powder without cooking it?
Yes, raw unsweetened cocoa powder can be eaten without cooking; stir it into yogurt or a smoothie. Avoid swallowing a spoonful of dry powder, which can be unpleasant to breathe in, and mix it with moist food instead.
Why does raw unsweetened cocoa powder taste bitter?
Raw unsweetened cocoa powder tastes bitter because it is made from cacao beans and contains no added sugar to soften their naturally intense flavor. Pair it with milk, fruit, or a sweetener if you prefer a milder taste.
Is raw unsweetened cocoa powder safe for dogs?
No, raw unsweetened cocoa powder is unsafe for dogs. Cocoa contains theobromine and caffeine, which dogs cannot process well; keep the powder and foods made with it out of reach and contact a veterinarian promptly if a dog eats some.
Raw unsweetened cocoa powder Vitamins & Minerals
Vitamins
B2
0.01mg · 1% DV
B3
0.11mg · 1% DV
Biotin
0.2µg · 1% DV
Folate
1.6µg · 0% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.19mg · 8% DV
Magnesium
25mg · 6% DV
Phosphorus
37mg · 5% DV
Potassium ⭐
76mg · 2% DV
Sodium
1.05mg · 0% DV
Raw unsweetened cocoa powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw unsweetened cocoa powder
To burn the 11 calories in 1 tablespoon (medium) (5 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.
What is Raw unsweetened cocoa powder?
Raw unsweetened cocoa powder is made by grinding cacao beans into a fine powder, with no sugar added. “Raw” is used for products made with limited heat, though methods can vary. Cacao has a long history in Central and South America, and cocoa powder is now a familiar pantry ingredient around the world.
Its deep, slightly bitter chocolate flavour works in drinks, smoothies, porridge and baking. Since it is unsweetened, you can choose how much sweetness to add, whether you are making hot cocoa at home or adapting a favourite cake recipe. It is notably high in fibre and also provides magnesium; a medium tablespoon is about 5 g. Pair it with milk or a plant-based drink, or combine it with fruit for a less sugar-heavy way to enjoy a cocoa flavour.
How Nutritious Is Raw unsweetened cocoa powder?
Nutrient density
Very 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.
Is Raw unsweetened 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 unsweetened cocoa powder Contain Allergens?
No known major allergens
Which Diets Is Raw unsweetened 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
— Not suitable
Low FODMAP
— Not suitable
Raw unsweetened cocoa powder Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.