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Pure cocoa Calories
Rich in antioxidants, source of magnesium and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pure cocoa (5 g) has 11 calories. That works out to 228 calories per 100 g. It contains 1.4 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.
Pure cocoa Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
11
KCAL / 5G
Carbs
1.4g
· 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 35% · Protein 25% · Fat 40%
Pure 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 | 1.4 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 Pure cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 11 kcal |
| 1 teaspoon (small) | 2 g | 5 kcal |
| 1 tablespoon (thick) | 7 g | 16 kcal |
| 2 tablespoon (large) | 10 g | 23 kcal |
| 1 serving (medium) | 15 g | 34 kcal |
| 1 piece (medium) | 20 g | 46 kcal |
| 1 cup (whole) | 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 Pure cocoa
What is the difference between pure cocoa and cacao powder?
Pure cocoa describes cocoa powder without added ingredients, while “cacao” is often used for products made or marketed with less heat processing. The names are not used consistently, so they do not by themselves guarantee a particular processing method.
How do you use pure cocoa in baking?
Pure cocoa adds a deep chocolate flavor to cakes, brownies, and cookies. Sift it into the dry ingredients to prevent lumps, and follow the recipe’s balance of fat, sugar, and raising agents rather than treating cocoa as a direct substitute for a chocolate bar.
Can you make hot chocolate with pure cocoa?
Yes. Whisk pure cocoa with a splash of warm milk or water until smooth, then add the rest of the liquid and heat gently. Because pure cocoa is unsweetened, add a sweetener if you want a sweeter drink.
Is pure cocoa the same as Dutch-process cocoa?
Not necessarily. Dutch-process cocoa has been treated with an alkali to mellow its flavor and darken its color; “pure” only indicates that the powder is cocoa without added ingredients. Check the product description when a recipe specifically calls for Dutch-process cocoa.
Does pure cocoa contain caffeine?
Yes, pure cocoa contains some caffeine as well as theobromine, another naturally occurring stimulant. It generally provides less caffeine than coffee, but a strongly cocoa-flavored drink late in the day may still bother people who are sensitive to stimulants.
Can pure cocoa replace chocolate chips in a recipe?
No, pure cocoa cannot replace chocolate chips measure for measure. Cocoa powder supplies chocolate flavor but lacks the cocoa butter and sweetness in chocolate chips, so swapping it in can change a recipe’s texture and balance.
Why does pure cocoa taste bitter?
Pure cocoa tastes bitter because it contains no added sugar to soften its naturally intense, roasted flavor. In drinks or desserts, pairing it with a sweetener or creamy ingredient can balance the bitterness without changing the cocoa itself.
How should you store pure cocoa powder?
Keep pure cocoa in a tightly sealed container in a cool, dry cupboard. It readily absorbs moisture and surrounding odors, so use a dry spoon and avoid storing it beside strong-smelling foods or where steam reaches it.
Is pure cocoa good for you?
Pure cocoa provides antioxidant compounds and is a source of magnesium and iron. It can add flavor and these nutrients to foods, but it is not a treatment or a substitute for a varied diet.
Does pure cocoa help with weight loss?
Pure cocoa does not cause weight loss by itself. Its unsweetened flavor can enrich drinks or foods without adding sugar from cocoa mix, but sweeteners and other ingredients still contribute to the overall meal.
Pure cocoa Vitamins & Minerals
Vitamins
Biotin
0.4µg · 1% DV
B2
0.01mg · 1% DV
B3
0.11mg · 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
Pure cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pure 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 Pure cocoa?
Pure cocoa is an unsweetened powder made by grinding cacao beans, usually after some of their cocoa butter has been pressed out. It brings a deep chocolate flavour without the sugar found in drinking chocolate or many cocoa mixes.
Its taste is bold and pleasantly bitter, so it is commonly whisked into milk for a drink or used in cakes, brownies, puddings and breakfast oats. It contributes fibre and protein, as well as minerals such as magnesium and iron. For a gentler drink or dessert, pair it with milk and fruit, or add only as much sweetener as you prefer.
How Nutritious Is Pure 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 Pure 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 Pure cocoa Contain Allergens?
No known major allergens
Which Diets Is Pure 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
Pure cocoa Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.