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Raw Organic Cocoa Calories
Rich in antioxidants, magnesium and iron, natural energy source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Raw Organic Cocoa (12 g) has 27 calories. That works out to 228 calories per 100 g. It contains 2.6 g of carbs, 2.4 g of protein, 1.6 g of fat and 4 g of fiber. Its 0.5 mg of Copper covers 51% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Raw Organic Cocoa?
Raw Organic Cocoa comes from organically grown cacao beans that are dried without roasting. The beans can be eaten whole or broken into pieces, and are also ground for use in drinks and recipes. Outside cacao-growing regions, it is most familiar in smoothies, porridge, and homemade chocolate-style treats.
Its flavour is deeply earthy and bitter, with a firm, crunchy texture when eaten as beans. It brings substantial fibre and protein, so a small spoonful can add both texture and a pronounced cocoa note to breakfast or snacks. Try it with banana, yogurt, or oats; if you want a milder taste, blend it with fruit or use it in a recipe that includes a little natural sweetness.
Raw Organic Cocoa Nutrition Facts
Selected: 100 g
228
KCAL / 100G
Carbs
21.5g
· 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 30% · Protein 27% · Fat 43%
Raw Organic Cocoa Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B2
0.24mg · 18% DV
B3
2.2mg · 14% DV
B6
0.13mg · 8% DV
Minerals
Copper
4mg · 444% DV
Manganese
4mg · 174% DV
Magnesium
499mg · 119% DV
Phosphorus
734mg · 105% DV
How Nutritious Is Raw Organic 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.
Raw Organic Cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Organic Cocoa
To burn the 228 calories in 100 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.
Is Raw Organic 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 Organic Cocoa Contain Allergens?
No known major allergens
Which Diets Is Raw Organic 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 Organic Cocoa Fat Profile
SATURATED
8.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
Compare Raw Organic Cocoa
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Frequently Asked Questions About Raw Organic Cocoa
How do you use Raw Organic Cocoa?
Raw Organic Cocoa can be stirred into smoothies, oatmeal, yogurt, or homemade desserts. Its flavor is usually more bitter than sweetened cocoa mixes, so start with a small amount. You can also blend it into warm milk or a plant-based drink.
Is Raw Organic Cocoa the same as cacao powder?
The terms often refer to similar products, but they are not precise guarantees of how the beans were processed. Raw Organic Cocoa is marketed as minimally heated, while cacao powder may also be made from roasted beans; processing varies by producer.
Can you eat Raw Organic Cocoa without cooking it?
Yes, Raw Organic Cocoa can be eaten without cooking. If you have whole beans, remove the papery shell and eat or crush the inside; cocoa powder is easy to mix into yogurt, cereal, or a smoothie.
Does Raw Organic Cocoa contain caffeine?
Yes, Raw Organic Cocoa contains some caffeine, as well as theobromine, another naturally occurring stimulant. It generally provides less caffeine than coffee, but people who are sensitive to stimulants may want to avoid having it close to bedtime.
What does Raw Organic Cocoa taste like?
Raw Organic Cocoa tastes deeply chocolatey, earthy, and bitter rather than sweet. Its flavor can also be slightly acidic or fruity, depending on how the beans were fermented and processed; pair it with fruit or a sweetener if you prefer a milder taste.
How do you remove the shells from Raw Organic Cocoa beans?
Crack the Raw Organic Cocoa beans gently and peel away the thin, papery shell to reveal the inner nib. The shell is usually discarded, though it can be steeped for a lightly chocolate-flavored drink; the nibs can be eaten or ground.
Can you make hot chocolate with Raw Organic Cocoa?
Yes, Raw Organic Cocoa works in a homemade hot chocolate. First stir the powder with a small splash of warm milk or water to make a smooth paste, then add the rest of the liquid and mix well; the cocoa may settle, so stir before drinking.
Can you bake with Raw Organic Cocoa?
Yes, Raw Organic Cocoa can be used in cakes, brownies, and other baked recipes. Baking heats the cocoa, so the finished dish is no longer a raw preparation; for an unbaked recipe, stir it into foods such as yogurt or energy bites instead.
How should you store Raw Organic Cocoa?
Store Raw Organic Cocoa in an airtight container in a cool, dry place away from light and strong odors. Keep moisture out to prevent clumping or spoilage. Whole beans and powder generally do not need refrigeration.
Why is Raw Organic Cocoa bitter or sour?
Raw Organic Cocoa is naturally bitter, and fermentation and processing can give it a tangy or fruity note. That taste alone does not mean it has spoiled; discard it if you notice mold, dampness, or a distinctly musty odor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.