Cacao Powder
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
- 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
- Saturated Fat2.3 g
- Sugars0.49 g
- Catechins (EGCG)~14 mg
- Polyphenols~42 mg
- Theobromine~168 mg
Score · 78/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- 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
Any time; pairing with fruit improves palatability without added sugar.
Concerns
- · High saturated fat
