78
Nuts & Seeds · Cacao
Cacao Powder
78/ 100
Also known as: cocoa, cocoa powder, cacao, unsweetened cocoa, raw cacao
Unsweetened cacao (cocoa) powder is the defatted ground cacao bean - one of the most flavanol- and mineral-dense foods, exceptionally rich in magnesium, iron and copper.
Nutrition · per ~28 g serving · ≈ 4 tbsp
🔥 Calories
64/ 2000 kcal day
🥩Protein5.5 g11% DV
🍞Carbs16.2 g6% DV
🥑Fat3.8 g5% DV
🌿Fiber10.4 g37% DV
≈ 6g net carbs · carbs − fiber
Minerals
- Copper1.1 mg118% DV
- Manganese1.1 mg47% DV
- Magnesium139.7 mg33% DV
- Iron3.9 mg22% DV
- Zinc1.9 mg17% DV
- Phosphorus205.5 mg16% DV
- Potassium426.7 mg9% DV
- Calcium35.8 mg3% DV
Other
- Saturated Fat2.3 g
- Sugars0.49 g
BioactivesEstimated
- Catechins (EGCG)~14 mg
- Polyphenols~42 mg
- Theobromine~168 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 78/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality11.9 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats4.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives14.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 2.0 anti-nutrient penalty
Top Nutrients
- Copper421% DV
- Manganese167% DV
- Magnesium119% DV
- Iron77% DV
- Zinc62% DV
Overview
Cacao (Theobroma cacao) seed has been consumed for ~4,000 years in Mesoamerica. Non-alkalized powder retains high levels of epicatechin and procyanidin flavanols linked to endothelial function, blood pressure and cognition; it is also among the densest plant sources of magnesium and copper.
Health Benefits (2)
- Improved endothelial function and lower blood pressurestrongCocoa flavanols (epicatechin) increase nitric-oxide bioavailability, improving flow-mediated vasodilation
- Enhanced cognitive performance and cerebral blood flowmoderateFlavanols increase cerebral perfusion and reduce neurovascular oxidative stress
Food Pairings
- ·oats
- ·banana
- ·berries
- ·nuts
- ·yogurt
Practical Tips
- ·Use unsweetened/non-alkalized ('natural') cocoa for the highest flavanol content; Dutch-processing destroys most flavanols.
Optimal Timing
🕒
anytime
Best with food
Any time; pairing with fruit improves palatability without added sugar.
Concerns
- · High saturated fat
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow cacao powder stacks up
Compared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower cacao powder is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#1 of 19
228kcalvs605kcal avg
-62% below category average
Protein#9 of 19
19.6gvs18.1g avg
+8% above category average
Fiber#2 of 19
37gvs11.5g avg
+222% above category average
Copper#1 of 17
3.8mgvs1.4mg avg
+172% above category average
Manganese#6 of 18
3.8mgvs3mg avg
+29% above category average
Magnesium#3 of 18
499mgvs277mg avg
+80% above category average
Iron#1 of 11
13.9mgvs5.8mg avg
+142% above category average
Common questions
What people ask about cacao powder
What is cacao powder?
Cacao Powder is classified as a cacao (nuts & seeds). Unsweetened cacao (cocoa) powder is the defatted ground cacao bean - one of the most flavanol- and mineral-dense foods, exceptionally rich in magnesium, iron and copper.
Is cacao powder healthy?
Cacao Powder scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cacao powder high in protein?
Not particularly. A 28 g serving provides about 5.5 g of protein (~11% of the 50 g daily value).
Is cacao powder high in fiber?
Yes — it's a high-fiber food. A 28 g serving provides about 10.4 g of fiber (~37% of the 28 g daily value).
What vitamins and minerals are in cacao powder?
In a 28 g serving, cacao powder is highest in Copper (~118% DV), Manganese (~47% DV), Magnesium (~33% DV), Iron (~22% DV), Zinc (~17% DV).
Is cacao powder keto-friendly?
Sometimes — it depends on your daily carb budget. A 28 g serving has about 5.9 g of net carbs (16.2 g total minus 10.4 g fiber).
How much cacao powder should I eat?
A typical serving is around 28 g (~64 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cacao powder alongside several other nuts & seeds sources.
Is cacao powder an allergen?
Cacao Powder falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with cacao powder?
Cacao Powder pairs nicely with: oats; banana; berries; nuts.
Are there any concerns with eating cacao powder?
High saturated fat.
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Connect the dots
Signature nutrients in Cacao Powder
These are the nutrients cacao powdercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.