1 tablespoon (medium) of Cocoa powder (unsweetened) (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.

Cocoa powder (unsweetened) 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 (unsweetened) Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

0.24mg · 18% DV

2.2mg · 14% DV

0.12mg · 10% DV

Minerals

Copper

4mg · 444% DV

Manganese

4mg · 174% DV

Magnesium

499mg · 119% DV

Phosphorus

734mg · 105% DV

How Nutritious Is Cocoa powder (unsweetened)?

Nutrient density

Very high

80/ 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 powder (unsweetened) 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 powder (unsweetened)

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 powder (unsweetened) 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 powder (unsweetened) 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 powder (unsweetened) 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

Cocoa powder (unsweetened) Fat Profile

SATURATED

8.1g

MONOUNSATURATED

4.6g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Cocoa powder (unsweetened)

🍫vs🧴

Cocoa powder (unsweetened) vs Hawthorn Vinegar210 kcal more per 100 g

→🍫vs🌯

Cocoa powder (unsweetened) vs Tantuni18 kcal more per 100 g

→🍫vs🌯

Cocoa powder (unsweetened) vs Chicken Wrap33 kcal more per 100 g

→🍫vs🍫

Cocoa powder (unsweetened) vs Protein Bar122 kcal fewer per 100 g

→

Foods Similar to Cocoa powder (unsweetened)

🧴

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 powder (unsweetened)

Is unsweetened cocoa powder the same as hot chocolate mix?

No. Unsweetened cocoa powder is made from cocoa beans without added sugar, while hot chocolate mixes often contain sugar, milk powder, flavourings, or thickeners.

Why does cocoa powder sometimes taste bitter or astringent?

Cocoa naturally contains polyphenols that create bitterness and a drying, astringent taste. Using less cocoa or pairing it with milk, a fortified plant drink, vanilla, or cinnamon can mellow the flavour.

How can I mix cocoa powder without lumps?

First stir the cocoa with a small amount of warm liquid to make a smooth paste, then gradually whisk in the rest of the liquid. Sifting it with dry ingredients also helps prevent clumps.

Is cocoa powder better with milk or water?

Either works, depending on the result you want. Milk or a plant-based alternative creates a creamier drink and softens bitterness, while water gives a more intense cocoa flavour.

Can I add cocoa powder to coffee?

Yes, it adds a mocha-like flavour to coffee. Both cocoa and coffee contain stimulants, so people sensitive to caffeine may prefer it earlier in the day.

Should I have cocoa powder before or after a workout?

Cocoa powder alone is not a complete workout meal. After exercise, combining it with foods such as yogurt, milk, soy drink, oats, or fruit can make a more balanced snack.

Can cocoa powder at night affect sleep?

It can, especially in sensitive people. Cocoa contains caffeine and theobromine, which may make it harder to fall asleep or contribute to a racing-heart sensation when consumed late.

Can cocoa powder help with constipation?

Its substantial fibre content may support regular bowel movements as part of an overall fibre-rich diet. Increase fibre gradually and drink enough fluids, since a sudden increase may cause bloating.

How should unsweetened cocoa powder be stored?

Keep it tightly sealed in a cool, dry, dark cupboard and avoid moisture. Discard it if it develops mould, insects, damp clumps, or an unusual stale or rancid smell.

Who should be cautious with unsweetened cocoa powder?

Cocoa may aggravate reflux symptoms in some people and can be problematic for those sensitive to caffeine. People with recurrent kidney stones, migraine triggers, or iron deficiency should discuss frequent high intake with a healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026