Cocoa, dry powder, unsweetened
Whole food · Sweets
Photo: Wikipedia
Unsweetened cocoa powder is the finely ground, defatted solids of roasted cacao beans, delivering a deep, earthy bitterness with a dry, dusty texture. It's a nutritional powerhouse, boasting an exceptional 37g of fiber per 100g and a robust protein content of nearly 20g. Its intense chocolate flavor forms the backbone of countless desserts and beverages without adding sugar.
Calorie split: 18% protein · 53% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its profound, complex chocolate essence that can transform both sweet and savory dishes. It's the secret behind the deep color and rich flavor of brownies, chocolate cakes, and authentic hot cocoa, offering pure chocolate without the cloying sweetness.
⚠️ Watch-outs & how to enjoy it better
Its intense bitterness can be off-putting if not balanced properly, and it may cause digestive discomfort in very large portions due to its high fiber content. Those prone to acid reflux or sensitive to stimulants like theobromine should moderate intake. To counteract bitterness, pair it with sweeteners or fats (like in a ganache); to ease digestion, start with small amounts and ensure adequate hydration.
Key benefits
- Exceptionally high in dietary fiber, promoting digestive health.
- Rich source of plant-based protein for muscle maintenance.
- Contains flavonoids, antioxidants linked to cardiovascular health.
- Provides essential minerals like magnesium, iron, and potassium.
- Low in sugar (1.75g/100g), making it ideal for low-sugar diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cocoa powder retains nearly all the fiber of the original cacao bean because the fat (cocoa butter) is pressed out, leaving a 'defatted' powder that is over 35% fiber by weight.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 228 kcal |
| Energy | 952 kj |
| Protein | 19.6 g |
| Total lipid (fat) | 13.7 g |
| Ash | 5.8 g |
| Carbohydrate, by difference | 57.9 g |
| Fiber, total dietary | 37.0 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 128 mg |
| Iron, Fe | 13.9 mg |
| Magnesium, Mg | 499 mg |
| Phosphorus, P | 734 mg |
| Potassium, K | 1524 mg |
| Sodium, Na | 21.0 mg |
| Zinc, Zn | 6.8 mg |
| Copper, Cu | 3.8 mg |
| Manganese, Mn | 3.8 mg |
| Selenium, Se | 14.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 12.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 38.0 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 230 mg |
| Theobromine | 2057 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 3.7 g |
| SFA 18:0 | 4.3 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.44 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 0.78 g |
| Isoleucine | 0.76 g |
| Leucine | 1.2 g |
| Lysine | 0.98 g |
| Methionine | 0.20 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.94 g |
| Tyrosine | 0.73 g |
| Valine | 1.2 g |
| Arginine | 1.1 g |
| Histidine | 0.34 g |
| Alanine | 0.90 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.88 g |
| Proline | 0.84 g |
| Serine | 0.85 g |
FAQ
What's the difference between natural and Dutch-processed cocoa powder?
Natural cocoa powder is untreated and has a more acidic, fruity, and intense flavor. Dutch-processed (alkalized) cocoa is treated to reduce acidity, resulting in a darker color, milder taste, and better solubility in liquids. The choice affects leavening in baking recipes.
Can I use cocoa powder as a substitute for melted chocolate?
Not directly. Cocoa powder lacks the cocoa butter in chocolate. To substitute, you typically combine cocoa powder with a fat (like butter or oil) and a sweetener. The ratio varies, but a common rule is 3 tablespoons cocoa powder + 1 tablespoon fat (like coconut oil) to replace 1 ounce of unsweetened chocolate.
Is cocoa powder gluten-free?
Pure cocoa powder is naturally gluten-free. However, cross-contamination can occur during processing, or it may be blended with additives. Always check the packaging for a certified gluten-free label if you have celiac disease or severe sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.28 kcal/g · 34% calories from protein · 37.0 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.