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Raw unsweetened cocoa Calories
High in fiber, rich in magnesium and iron, unsweetened
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (grated) of Raw unsweetened 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.
Raw unsweetened cocoa Nutrition Facts
Selected: 1 tablespoon (grated) · 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%
Raw unsweetened cocoa nutrition facts table · 1 tablespoon (grated) (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 Grated Raw unsweetened cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (grated) | 5 g | 11 kcal |
| 1 teaspoon (grated) | 2.5 g | 6 kcal |
| 2 tablespoon (grated) | 10 g | 23 kcal |
| 0.25 cup (grated) | 21 g | 48 kcal |
| 1 ounce (whole) | 28 g | 64 kcal |
| ½ cup (grated) | 42 g | 96 kcal |
| 1 cup (grated) | 84 g | 192 kcal |
| 100 g | 100 g | 228 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Raw unsweetened cocoa
Is raw unsweetened cocoa the same as cacao powder?
Usually, the terms refer to ground cacao beans, but “raw” and “cacao” are not regulated descriptions. Raw unsweetened cocoa is typically marketed as less heat-treated than conventional cocoa, while both products can vary by producer.
Can you eat raw unsweetened cocoa powder by itself?
Yes, raw unsweetened cocoa is edible on its own, but a spoonful can taste intensely bitter and feel dry or powdery. It is usually more pleasant stirred into yogurt, oatmeal, or a drink.
Can raw unsweetened cocoa be used for baking?
Yes, raw unsweetened cocoa works in brownies, cakes, and cookies. Baking heats it, so the finished food is no longer “raw,” and its sharper flavor may taste different from a recipe made with conventional cocoa.
Does raw unsweetened cocoa contain caffeine?
Yes, raw unsweetened cocoa contains some caffeine, as well as theobromine, another naturally occurring stimulant. The amount varies, but people sensitive to stimulants may prefer not to have a cocoa drink close to bedtime.
How do you make a drink with raw unsweetened cocoa?
Whisk raw unsweetened cocoa with a little warm milk or water first to make a smooth paste, then add the rest of the liquid. Sweeten it if desired; the powder itself has no added sugar.
Why does raw unsweetened cocoa taste so bitter?
Raw unsweetened cocoa tastes bitter because it contains no added sugar and has naturally intense cacao flavors. A little fruit, milk, or sweetener can soften the bitterness when you use it in drinks or recipes.
How should you store raw unsweetened cocoa?
Keep raw unsweetened cocoa in a tightly sealed container in a cool, dry, dark place. Moisture can make the powder clump, while heat and light can gradually dull its flavor.
Can dogs eat raw unsweetened cocoa?
No, do not give raw unsweetened cocoa to dogs. Cocoa contains theobromine and caffeine, which can be toxic to dogs; keep the powder and foods made with it out of their reach.
Can raw unsweetened cocoa help with weight loss?
No, raw unsweetened cocoa does not cause weight loss on its own. Its unsweetened taste can help add chocolate flavor without adding sugar to a recipe, but the other ingredients still matter.
Raw unsweetened cocoa Vitamins & Minerals
Vitamins
B2
0.01mg · 1% DV
Biotin
0.23µg · 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
Raw unsweetened cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw unsweetened cocoa
To burn the 11 calories in 1 tablespoon (grated) (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 Raw unsweetened cocoa?
Raw unsweetened cocoa is a finely ground powder made from cacao beans, with no added sugar. It is used as an ingredient in drinks and baking rather than usually eaten on its own.
Its flavour is deep, earthy and distinctly bitter, and the dry powder blends best into a liquid or batter. Across the English-speaking world, people stir it into hot milk, smoothies and porridge, or use it in brownies, cakes and other desserts. It is high in fibre, with 33.2 g per 100 g. Because it is unsweetened, you can control the sweetness yourself; combine it with milk or a naturally sweet ingredient such as banana for a gentler taste.
How Nutritious Is Raw unsweetened 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 Raw unsweetened 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 unsweetened cocoa Contain Allergens?
No known major allergens
Which Diets Is Raw unsweetened 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
— Not suitable
Low FODMAP
— Not suitable
Raw unsweetened cocoa Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.