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Natural Cocoa Powder Calories
High in antioxidants, magnesium and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Natural Cocoa Powder (7 g) has 16 calories. That works out to 228 calories per 100 g. It contains 4.1 g of carbs, 1.4 g of protein, 1 g of fat and 2.6 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Natural Cocoa Powder Nutrition Facts
Selected: 1 tablespoon (medium) · 7 g
16
KCAL / 7G
Carbs
4.1g
· 1% DV
Protein
1.4g
· 3% DV
Fat
1g
· 1% DV
Fiber
2.6g
· 9% 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%
Natural Cocoa Powder nutrition facts table · 1 tablespoon (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.47 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2.6 g | 9% |
| Protein | 1.4 g | 3% |
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 Natural Cocoa Powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 7 g | 16 kcal |
| 1 g | 1 g | 2 kcal |
| 1 teaspoon (small) | 2.5 g | 6 kcal |
| 1 tablespoon (thick) | 10 g | 23 kcal |
| 2 tablespoon (large) | 14 g | 32 kcal |
| 1 serving (medium) | 15 g | 34 kcal |
| 1 piece (small) | 20 g | 46 kcal |
| 1 cup (medium) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
| 1 pack (medium) | 100 g | 228 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Natural Cocoa Powder
What is the difference between natural cocoa powder and Dutch-process cocoa?
Natural cocoa powder is acidic and tends to taste sharper and fruitier, while Dutch-process cocoa is treated to reduce its acidity, producing a darker color and milder flavor. The difference matters in recipes because the cocoa can react differently with raising agents.
Can you substitute natural cocoa powder for Dutch-process cocoa?
Often, but the result may differ in flavor and rise. Natural cocoa powder is acidic, so it reacts with baking soda; Dutch-process cocoa is less acidic. For the most predictable outcome, use the type specified in the recipe.
Can you use natural cocoa powder with baking soda?
Yes. Natural cocoa powder is acidic, so it can react with baking soda and help a batter rise. If a recipe calls for baking powder instead, changing the cocoa type can affect the finished texture and rise.
How is natural cocoa powder made?
Natural cocoa powder is made by fermenting, drying, and roasting cacao beans, then grinding them and removing some of their cocoa butter. The remaining cocoa solids are ground into powder without the alkalizing treatment used for Dutch-process cocoa.
How do you make hot chocolate with natural cocoa powder?
Whisk natural cocoa powder with a small splash of warm milk or water until smooth, then add the remaining liquid and heat it with your preferred sweetener. Mixing the powder with a little liquid first helps prevent stubborn lumps.
Why does natural cocoa powder taste bitter or sour?
Natural cocoa powder has a naturally sharp, acidic flavor and can taste bitter, especially when unsweetened. Milk, vanilla, or a sweetener can soften that impression in a recipe, but the powder itself remains unsweetened.
How should you store natural cocoa powder?
Keep natural cocoa powder in a tightly sealed container in a cool, dry place away from sunlight, heat, and steam. Moisture can cause clumps and dull its aroma, so use a dry spoon and close the container promptly after each use.
Does natural cocoa powder go bad?
Yes, it can lose flavor over time, and moisture may cause clumping or mold. Discard natural cocoa powder if you see mold or pests, or notice an unusual smell; use the package date as a guide.
Can you eat natural cocoa powder raw?
Yes, natural cocoa powder can be eaten without cooking, such as when stirred into yogurt or oatmeal. Its unsweetened flavor is intense, so most people mix it with other ingredients rather than eating it by itself.
Does natural cocoa powder keep you awake?
It can affect sleep for some people because natural cocoa powder contains caffeine and theobromine, both of which can have stimulating effects. If you are sensitive to them, have cocoa earlier in the day rather than close to bedtime.
Natural Cocoa Powder Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B3
0.15mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.18µg · 1% DV
Minerals
Copper
0.27mg · 30% DV
Magnesium
35mg · 8% DV
Manganese
0.16mg · 7% DV
Iron
0.97mg · 5% DV
Potassium ⭐
107mg · 3% DV
Sodium
1.47mg · 0% DV
Natural Cocoa Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural Cocoa Powder
To burn the 16 calories in 1 tablespoon (medium) (7 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 Natural Cocoa Powder?
Natural Cocoa Powder is made by grinding cacao beans into an unsweetened powder. Unlike Dutch-process cocoa, it is not alkalised, so it tends to have a lighter colour and a sharper, more pronounced bitterness. It is commonly stirred into milk for hot cocoa and used in cakes, brownies, biscuits and other desserts. You can also add a little to porridge or yoghurt for a deeper chocolate flavour.
It is notably high in fibre, with 37 g per 100 g, as well as offering magnesium and antioxidants; recipes usually call for much smaller amounts. Its bitterness pairs well with milk, banana or warming spices such as cinnamon. For a less sweet drink or dessert, start with a modest amount of added sugar and adjust to taste.
How Nutritious Is Natural 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 Natural 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 Natural Cocoa Powder Contain Allergens?
No known major allergens
Which Diets Is Natural 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
Natural Cocoa Powder Fat Profile
SATURATED
0.57g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.08g
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Nutrition data compiled from USDA FoodData Central and scientific sources.