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Cocoa (with shell) Calories
Cocoa with shell is rich in fiber and antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cocoa (with shell) (20 g) has 46 calories. That works out to 230 calories per 100 g. It contains 5.4 g of carbs, 2.7 g of protein, 2.1 g of fat and 3.6 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cocoa (with shell) Nutrition Facts
Selected: 1 piece (medium) · 20 g
46
KCAL / 20G
Carbs
5.4g
· 2% DV
Protein
2.7g
· 5% DV
Fat
2.1g
· 3% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 21% · Fat 37%
Cocoa (with shell) nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 3.6 g | 13% |
| Protein | 2.7 g | 5% |
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 Medium Cocoa (with shell)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 46 kcal |
| 1 tablespoon (chopped) | 8 g | 18 kcal |
| 1 piece (small) | 10 g | 23 kcal |
| 1 tablespoon (shredded) | 12 g | 28 kcal |
| 1 serving (medium) | 30 g | 69 kcal |
| 1 piece (large) | 40 g | 92 kcal |
| 1 cup (whole) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 pack (jumbo) | 100 g | 230 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Cocoa (with shell)
What is cocoa with shell?
Cocoa with shell is a whole cocoa bean sold with its thin outer husk still attached. It is different from cocoa powder, which is made by processing and grinding cocoa beans.
Can you eat the shell on cocoa with shell?
Yes, the shell on food-grade cocoa with shell is edible. It can be tough and fibrous, though, so some people remove it before eating the bean or adding it to a recipe.
How is cocoa with shell different from cocoa powder?
Cocoa with shell is a whole, solid bean, while cocoa powder is a finely ground product made from processed beans. The whole bean has a chewy texture and needs to be broken or ground for many recipes.
How do you eat cocoa with shell?
You can eat cocoa with shell as a crunchy snack, or remove the husk and crush the bean for recipes. Its bold, bitter flavor works well with oats, yogurt, nuts, and baked goods.
Can you eat cocoa with shell raw?
Yes, cocoa with shell can be eaten raw, meaning the beans have not been roasted. Choose a product sold for eating, and remember that raw cocoa still has a naturally bitter taste.
Does cocoa with shell contain caffeine?
Yes, cocoa with shell contains caffeine as well as the stimulant theobromine. People who are sensitive to stimulants may want to avoid eating it close to bedtime, since it can interfere with sleep.
How do you roast cocoa with shell?
Cocoa with shell can be roasted to bring out a deeper, more pronounced aroma. Roast the beans, let them cool, then crack them and separate the husks if your recipe calls for the bean pieces alone.
How should you store cocoa with shell?
Keep cocoa with shell in an airtight container in a cool, dry place away from sunlight and strong-smelling foods. Moisture can affect its quality, so avoid storing it somewhere warm or humid.
Can cocoa with shell be used to make chocolate?
Yes, cocoa with shell can be used to make chocolate, but the husks are usually removed first. The roasted beans are ground into cocoa mass, which is then combined with ingredients such as cocoa butter and sweetener.
Is cocoa with shell the same as cacao nibs?
No. Cocoa with shell is a whole bean with its outer husk attached, while cacao nibs are pieces of the bean with the husk removed. Nibs are therefore ready to use in recipes without shelling.
Cocoa (with shell) Vitamins & Minerals
Vitamins
B2
0.04mg · 3% DV
B3
0.44mg · 3% DV
B1
0.02mg · 2% DV
Vitamin E
0.24mg · 2% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.46mg · 20% DV
Magnesium
70mg · 17% DV
Phosphorus
80mg · 11% DV
Potassium ⭐
110mg · 3% DV
Sodium
3mg · 0% DV
Cocoa (with shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cocoa (with shell)
To burn the 46 calories in 1 piece (medium) (20 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 Cocoa (with shell)?
Cocoa with shell is the seed of the cacao fruit served with its thin outer husk still on. It may be eaten whole or broken into pieces, and is different from cocoa powder or chocolate. Its flavour is deeply roasted, earthy and bitter, with a crunchy bite; the shell can feel a little fibrous.
It is eaten as a snack or added in small pieces to granola, porridge, yoghurt and baking. In the UK, US and elsewhere, it can bring a more rustic, less sweet cocoa note to breakfast bowls or trail mixes. It is rich in fibre, with 18 g per 100 g, so a little can go a long way. Pair it with dried fruit or nuts to balance its bitterness.
How Nutritious Is Cocoa (with shell)?
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 Cocoa (with shell) 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 (with shell) Contain Allergens?
No known major allergens
Which Diets Is Cocoa (with shell) 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 (with shell) Fat Profile
SATURATED
1.24g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.