Cocoa Powder Nutrition Facts: What's in Every Spoonful?
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Cocoa powder nutrition facts reveal a surprisingly nutrient-dense ingredient: one tablespoon of pure, unsweetened cocoa delivers fiber, plant antioxidants called flavanols, and minerals like iron and magnesium — all for roughly 12 calories and virtually no sugar. Here is exactly what is in every spoonful and how to choose a cocoa that keeps the most nutrition.
What are the nutrition facts for cocoa powder?
Values below are approximate for unsweetened, natural cocoa powder and vary by brand. Sweetened cocoa mixes and hot-chocolate powders have far more sugar and calories.
| Nutrient | Per 1 tbsp (~5g) | Per 2 tbsp (~10g) |
|---|---|---|
| Calories | ~12 | ~24 |
| Protein | ~1 g | ~2 g |
| Total fat | ~0.7 g | ~1.5 g |
| Total carbohydrate | ~3 g | ~6 g |
| Dietary fiber | ~2 g | ~4 g |
| Sugars | ~0 g | ~0 g |
| Iron | ~1 mg | ~2 mg |
| Magnesium | ~27 mg | ~55 mg |
| Potassium | ~82 mg | ~164 mg |
The standout numbers are the fiber (about half of cocoa's carbohydrate is fiber) and the minerals — cocoa is one of the more magnesium-rich foods by weight.
Is cocoa powder good for you nutritionally?
Yes — unsweetened cocoa is nutrient-dense for its calorie count. Beyond the vitamins and minerals, it is one of the richest natural sources of flavanols, plant antioxidants studied for their role in supporting healthy circulation. Cocoa is a food, not a supplement or treatment, but as part of a balanced diet it is one of the more research-backed "treat" ingredients. See our overview of the best cacao powder and how cocoa compares to dark chocolate.
Does cocoa powder have sugar or carbs?
Pure unsweetened cocoa has essentially no sugar, and roughly half its small carbohydrate load is fiber — which is why net carbs are low enough for most low-sugar and keto diets. The sugar problem comes from sweetened cocoa products, not the powder itself. More detail here: does cocoa powder have sugar?
How do natural and Dutch-processed cocoa compare?
Processing changes nutrition. Natural, non-alkalized cocoa retains more flavanols than Dutch-processed (alkalized) cocoa, which is treated to mellow flavor and darken color. For a nutrition-first choice, look for non-alkalized, single-ingredient cocoa.
Choosing a clean, nutrient-rich cocoa
Grevista makes single-origin Vietnamese Trinitario cocoa that is 100% pure, non-alkalized, and third-party heavy-metal tested (cadmium 0.081 mg/kg) — award-winning (Silver, Chocoa 2019; Bronze, Academy of Chocolate 2018). If you want the nutrition of real cocoa without additives, that is exactly what it is built for.
FAQ
How many calories are in a tablespoon of cocoa powder? About 12 calories per tablespoon of unsweetened natural cocoa, with roughly 1g protein and 2g fiber.
Does cocoa powder have protein? Yes, a modest amount — about 1g per tablespoon and 2g per two tablespoons of unsweetened cocoa.
Is unsweetened cocoa powder high in sugar? No. Pure unsweetened cocoa has essentially no sugar; added sugar only appears in sweetened cocoa mixes.
Which cocoa powder is most nutritious? Natural, non-alkalized, single-ingredient cocoa retains the most flavanols, so it is generally the more nutrient-dense choice over Dutch-processed cocoa.
Related articles
- Cocoa Powder Caffeine Content: How Much Is In Your Cup?
- Health and Nutritional Benefits of Cocoa Powder
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.