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Cocoa powder (raw) Calories
Raw cocoa powder is high in fiber and magnesium, and a rich source of antioxidants.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cocoa powder (raw) (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 (raw) 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%
Cocoa powder (raw) 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 Cocoa powder (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 11 kcal |
| 1 teaspoon (small) | 2 g | 5 kcal |
| 2 tablespoon (large) | 10 g | 23 kcal |
| 10 g | 10 g | 23 kcal |
| 1 pack (small) | 25 g | 57 kcal |
| 1 ounce (medium) | 28 g | 64 kcal |
| 1 cup (whole) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
| 1 pack (large) | 100 g | 228 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Cocoa powder (raw)
Is raw cocoa powder the same as cacao powder?
The names are often used interchangeably, and there is no single universal standard for “raw.” Raw cocoa powder is generally marketed as being processed with less heat, while both products come from cocoa beans that are fermented and dried.
Can you bake with raw cocoa powder?
Yes, raw cocoa powder works in many cakes, brownies, and cookies. Its flavor can be more intense and less mellow than roasted or alkalized cocoa, so the finished bake may taste more bitter and the leavening result can vary.
How do you stop raw cocoa powder from clumping?
Sift the raw cocoa powder into the recipe, or whisk it first with a small amount of liquid to make a smooth paste. Adding the remaining milk or water gradually helps it blend evenly into drinks and batters.
Does raw cocoa powder contain caffeine?
Yes, raw cocoa powder contains some caffeine, as well as the stimulant theobromine. It is not equivalent to a cup of coffee, but people sensitive to stimulants may notice effects, especially when they have it later in the day.
Does raw cocoa powder have added sugar?
Plain raw cocoa powder is usually unsweetened, though it has naturally occurring carbohydrates from cocoa beans. Sweetened cocoa drink mixes are different products, so check the ingredient list if you want to avoid added sugar.
Can you put raw cocoa powder in coffee?
Yes, you can whisk raw cocoa powder into coffee for a bitter, chocolate-like flavor. Mix it with a little hot coffee first to form a paste, then add the rest; sweetener or milk can soften the taste.
How long does raw cocoa powder last after opening?
When kept tightly sealed in a cool, dry cupboard, raw cocoa powder generally keeps well for a long time. Follow the package’s best-before date, and discard it if moisture, mold, or an unusual smell develops.
Does heating destroy the antioxidants in raw cocoa powder?
Heating can reduce some heat-sensitive cocoa compounds, but it does not make all antioxidants disappear. Baking or adding raw cocoa powder to a hot drink still gives the food its characteristic cocoa flavor and nutrients.
Can dogs eat raw cocoa powder?
No. Raw cocoa powder can be dangerous for dogs because cocoa contains theobromine and caffeine, which dogs do not process safely. Keep it out of reach; if your dog eats some, contact a veterinarian promptly.
Can raw cocoa powder trigger kidney stones?
It can be a concern for people prone to calcium oxalate kidney stones because cocoa contains oxalates. If you have a history of these stones, ask your clinician whether cocoa foods fit your individual plan.
Cocoa powder (raw) Vitamins & Minerals
Vitamins
B2
0.01mg · 1% DV
B3
0.11mg · 1% DV
B1
0.01mg · 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
Cocoa powder (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cocoa powder (raw)
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 Cocoa powder (raw)?
Raw cocoa powder is made by grinding cacao beans into a fine, unsweetened powder. It has a deep chocolate aroma, but unlike sweetened drinking-chocolate mixes, it brings little sweetness of its own. The term “raw” refers to how the beans are treated; it does not mean the powder tastes mild.
Its bitter, earthy flavour works well whisked into milk or plant milk, stirred through porridge or yoghurt, or used in cakes, brownies and homemade energy bites. Across many English-speaking kitchens, it is a handy way to add cocoa flavour to breakfast and baking without relying on a sweetened mix. It is particularly rich in fibre: 100 g provides 33.2 g, so a small spoonful is usually plenty. Pair it with banana or a little sweetener if you prefer a softer bitterness.
How Nutritious Is Cocoa powder (raw)?
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 powder (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Cocoa powder (raw) 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 (raw) Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.