1 tablespoon (medium) of Raw Cocoa (5 g) has 11 calories. That works out to 228 calories per 100 g. It contains 1.1 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.

What is Raw Cocoa?

Raw Cocoa comes from the seeds inside cacao pods, grown on tropical cacao trees. The seeds are dried and sold whole, broken into nibs or ground; unlike conventional cocoa, they are generally not roasted, though handling can vary. It is an ingredient rather than a sweetened drink mix.

Its flavour is intensely bitter, earthy and sometimes faintly fruity, with a crunchy texture when eaten as beans or nibs. In cacao-growing regions it is used in drinks and cooking; elsewhere, people commonly stir it into oats, smoothies or yoghurt, or add it to baking. It is notably high in fibre, so a little goes a long way. Pair it with banana or dates to soften its bitterness.

Raw Cocoa Nutrition Facts

Selected: 100 g

228

KCAL / 100G

Carbs

21g

· 8% DV

Protein

19.6g

· 39% DV

Fat

13.7g

· 18% DV

Fiber

33.2g

· 119% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 29% · Protein 27% · Fat 44%

Raw Cocoa Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

0.2mg · 15% DV

2.1mg · 13% DV

Vitamin C

12mg · 13% DV

Minerals

Copper

4mg · 444% DV

Manganese

4mg · 174% DV

Magnesium

499mg · 119% DV

Phosphorus

734mg · 105% DV

How Nutritious Is Raw Cocoa?

Nutrient density

Very high

90/ 100

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

77/ 100

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.

Raw Cocoa Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Cocoa

To burn the 228 calories in 100 g:

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Raw Cocoa Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Raw Cocoa Fat Profile

SATURATED

8.1g

MONOUNSATURATED

4.2g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 4.8:1

Above the ideal 4:1 (4.8:1).

Compare Raw Cocoa

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Raw Cocoa vs Peanuts339 kcal fewer per 100 g

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Raw Cocoa vs Walnut426 kcal fewer per 100 g

→🍫vs🥜

Raw Cocoa vs Almond351 kcal fewer per 100 g

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Raw Cocoa vs Sunflower seeds356 kcal fewer per 100 g

→

Foods Similar to Raw Cocoa

🥜

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567 kcal

🥜

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654 kcal

🥜

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579 kcal

🌻

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584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw Cocoa

What is raw cocoa?

Raw cocoa is made from the seeds inside cacao pods, usually fermented and dried but not roasted, or processed less intensely than conventional cocoa. “Raw” does not mean the beans are fresh or completely unprocessed.

Is raw cocoa the same as cacao?

The words cacao and cocoa are often used for the same plant and its products, but naming is not consistent. Raw cocoa usually refers to less-roasted beans or products, while cocoa can also mean roasted beans, cocoa powder, or chocolate.

How do you eat raw cocoa beans?

Crack the beans and eat the inner pieces, or sprinkle them over oatmeal, yogurt, or a smoothie. Whole beans are firm and bitter, so breaking them into smaller pieces makes them easier to chew and mix into food.

Can you eat raw cocoa beans whole?

Yes, raw cocoa beans can be eaten whole, including their thin outer shells, but the shells are often tough and bitter. Many people crack the beans and remove the shells, using the inner pieces instead.

Does raw cocoa contain caffeine?

Yes, raw cocoa contains some caffeine, along with theobromine, another naturally occurring stimulant. If cocoa makes you feel alert or interferes with sleep, avoid eating it close to bedtime.

What does raw cocoa taste like?

Raw cocoa tastes intensely bitter and slightly astringent, with less of the familiar roasted chocolate aroma than roasted cocoa. The exact flavor varies with fermentation and drying, so it does not taste like sweet chocolate.

How should you store raw cocoa beans?

Store raw cocoa beans in an airtight container in a cool, dry place away from direct sunlight. Keep them away from steam and other sources of moisture, which can encourage mold and spoil the beans.

How do you make cocoa nibs from raw cocoa beans?

Crack the raw cocoa beans with a mortar, rolling pin, or another clean, sturdy tool, then separate the loose shells from the inner pieces. Those broken inner pieces are cocoa nibs and can be eaten or added to recipes.

Can you use raw cocoa instead of cocoa powder in baking?

Not as a direct one-for-one replacement if you have whole raw cocoa beans: they need to be cracked and ground first. Even then, their flavor and texture differ from cocoa powder, so a recipe may not turn out the same.

Is raw cocoa healthier than roasted cocoa?

Raw cocoa is not automatically healthier than roasted cocoa. Both can provide cocoa compounds, while roasting changes flavor and may affect some compounds; the difference depends on how each product was processed and what you eat with it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026