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Organic Raw Cocoa 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 Organic Raw Cocoa (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.
Organic Raw Cocoa 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%
Organic Raw Cocoa 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 Organic Raw Cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 11 kcal |
| 1 teaspoon (small) | 2 g | 5 kcal |
| 2 tablespoon (large) | 10 g | 23 kcal |
| 1 serving (medium) | 15 g | 34 kcal |
| 1 piece (small) | 20 g | 46 kcal |
| 1 piece (large) | 40 g | 91 kcal |
| 1 cup (medium) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
| 1 pack (whole) | 100 g | 228 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Organic Raw Cocoa
How do you use organic raw cocoa?
Break the organic raw cocoa beans into pieces and eat them as a bitter snack, or grind them into smoothies, oatmeal, or yogurt. Their flavor is strong, so they pair well with fruit, milk, or another ingredient that adds sweetness.
Is organic raw cocoa the same as cacao nibs?
Not necessarily. Organic raw cocoa may refer to whole dried beans, while cacao nibs are the broken inner pieces of the beans, usually with the shells removed. Check the product’s form before using it in a recipe.
Does organic raw cocoa contain caffeine?
Yes, organic raw cocoa contains some caffeine as well as theobromine, another naturally occurring stimulant. The amount can vary by product and serving, and people sensitive to stimulants may find it affects their sleep if eaten late.
Can you eat organic raw cocoa beans straight from the pack?
Yes, organic raw cocoa beans can be eaten as they are, but they are firm and distinctly bitter. Crack them first if you prefer smaller pieces, and remove the outer shell if it feels tough or unpleasant to chew.
What does organic raw cocoa taste like?
Organic raw cocoa tastes intensely chocolatey, bitter, and sometimes slightly fruity or sour; it is not sweet like a chocolate bar. Pairing it with banana, dates, or another sweet ingredient makes its bitterness less pronounced.
How is organic raw cocoa different from roasted cocoa?
Organic raw cocoa is generally dried and processed with less heat, while roasted cocoa beans are deliberately heated to develop a deeper, toastier flavor. “Raw” does not mean untouched: cocoa beans are fermented and dried after harvest.
How should you store organic raw cocoa beans?
Keep organic raw cocoa in an airtight container in a cool, dry, dark place, away from moisture and strong odors. Discard it if it develops a musty or rancid smell, visible mold, or an unusual change in texture.
Can organic raw cocoa be used in baking?
Yes, you can add organic raw cocoa pieces or ground cocoa to baked goods, but baking heats them and can change their flavor and texture. For a less processed use, stir the pieces into food after cooking instead.
Can organic raw cocoa help with weight loss?
Organic raw cocoa is not a weight-loss ingredient by itself. Its bitter pieces may add flavor and texture to foods, but sweetened cocoa drinks and desserts can add substantial sugar; use the unsweetened product if you want to control that.
Does organic raw cocoa need to be washed before eating?
No, washing dried organic raw cocoa beans is generally unnecessary and can introduce moisture that encourages spoilage. If the beans are visibly dirty, brush off the debris and dry them thoroughly before storing or using them.
Organic Raw Cocoa Vitamins & Minerals
Vitamins
Biotin
0.45µg · 2% DV
B2
0.01mg · 1% DV
B3
0.11mg · 1% DV
B1
0.01mg · 1% 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
Organic Raw Cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic Raw Cocoa
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 Organic Raw Cocoa?
Organic raw cocoa comes from the seeds of the cacao tree and is sold as whole beans, crunchy pieces or a ground ingredient. Its flavour is deep, bitter and distinctly chocolate-like, while the texture ranges from crisp to fine, depending on the form. It can be blended into smoothies, stirred into porridge or yoghurt, or used in homemade desserts and energy bites. Unlike sweetened drinking chocolate, it is not sweet on its own.
It is a concentrated ingredient with plenty of fibre and some protein, so a small amount adds a strong cocoa flavour. Pair it with banana, dates or cinnamon to soften the bitterness, or use it unsweetened when you want the cocoa taste without added sugar.
How Nutritious Is Organic Raw Cocoa?
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 Organic Raw Cocoa 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 Organic Raw Cocoa Contain Allergens?
No known major allergens
Which Diets Is Organic Raw Cocoa 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
Organic Raw Cocoa Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.2g
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.