Food guide

Cocoa Powder

Defatted cacao: one of the most polyphenol-rich foods per gram.

Plant-BasedNutrient-Dense

Cocoa Powder, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of cocoa powder for fair comparison. Typical serving: 10 g — 23 kcal per 10 g serving.

Nutrition information for Cocoa Powder
Nutrient	Per 100 g	Per serving (10 g)	Per 100 kcal
Energy	230 kcal	23 kcal	100 kcal
Protein	20 g	2 g	8.7 g
Carbohydrate	58 g	5.8 g	25.2 g
Fat	14 g	1.4 g	6.1 g
Fibre	33 g	3.3 g	14.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of cocoa powder, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cocoa Powder
Nutrient	Per 100 g	Per serving (10 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.1 mg	0.01 mg	<1%
Vitamin K	2.5 µg	0.25 µg	2%
Thiamin	0.078 mg	0.008 mg	7%
Riboflavin	0.24 mg	0.024 mg	18%
Niacin	2.2 mg	0.22 mg	14%
Vitamin B6	0.12 mg	0.012 mg	7%
Folate	32 µg	3.2 µg	8%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.25 mg	0.025 mg	5%
Choline	12 mg	1.2 mg	2%
Minerals
Calcium	128 mg	12.8 mg	10%
Iron	13.9 mg	1.4 mg	77%
Magnesium	499 mg	49.9 mg	119%
Phosphorus	734 mg	73.4 mg	59%
Potassium	1524 mg	152 mg	32%
Sodium	21 mg	2.1 mg	<1%
Zinc	6.8 mg	0.68 mg	62%
Selenium	14.3 µg	1.4 µg	26%
Copper	3.8 mg	0.38 mg	422%
Manganese	3.8 mg	0.38 mg	165%

Source: USDA FoodData Central — Cocoa, dry powder, unsweetened

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat cocoa powder?

Very high in flavanols, magnesium and iron.
Almost sugar-free before anything is added.

How to include it

Whisk into porridge or yogurt.
Blend into smoothies with banana.

Things to consider

Natural cocoa is bitter without sweetening.
Contains caffeine and theobromine.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.