Cacao Powder Nutrients: Full Nutrition Facts (Per Tablespoon & 100g)
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Pure, unsweetened cacao powder (also sold as cocoa powder) is one of the most nutrient-dense foods you can add to a drink or recipe. This guide breaks down all the key cacao powder nutrients — calories, protein, fiber, healthy fats, minerals like magnesium and iron, and the plant compounds cacao is known for — with clear numbers per tablespoon and per 100g.
Cacao powder nutrition facts (per 1 tablespoon)
One level tablespoon of unsweetened cacao powder is about 5–6 grams. Approximate values:
- Calories: ~12 kcal
- Protein: ~1.1 g
- Fiber: ~1.8–2 g
- Fat: ~0.7 g (mostly from cocoa butter)
- Carbohydrates: ~3 g (naturally very low in sugar)
- Magnesium: ~27 mg
- Iron: ~0.8 mg
- Potassium: ~82 mg
That’s a lot of fiber and minerals for only ~12 calories — which is why a spoonful of cacao is such an efficient way to add nutrients to smoothies, oatmeal, or hot drinks.
Cacao powder nutrients per 100g
Per 100g of pure unsweetened cacao powder (approximate):
- Energy: ~228 kcal
- Protein: ~19.6 g
- Dietary fiber: ~37 g
- Total fat: ~13.7 g
- Total carbohydrate: ~57.9 g (sugars only ~1.8 g)
- Magnesium: ~499 mg
- Iron: ~13.9 mg
- Potassium: ~1,524 mg
- Phosphorus: ~734 mg
- Zinc: ~6.8 mg · Copper: ~3.8 mg · Manganese: ~3.8 mg
- Theobromine: ~2,000 mg · Caffeine: ~230 mg
The macronutrients in cacao powder
Protein. At nearly 20g per 100g, cacao powder is a surprising plant source of protein — one reason it works well in smoothies and shakes.
Fiber. Cacao is exceptionally high in fiber — about 2g per tablespoon — most of it insoluble, which supports normal digestion. See more on how much cocoa powder per day makes sense.
Fat. The fat in cacao comes from cocoa butter and is naturally low once the butter is pressed out to make powder. Unsweetened cacao is also naturally very low in sugar.
The minerals: why cacao is so nutrient-dense
Cacao is one of the richest common food sources of magnesium, a mineral involved in hundreds of processes in the body. It also delivers meaningful iron, potassium, zinc, copper, and manganese. Because these minerals are drawn from soil, sourcing and testing matter — quality powder is tested for heavy metals like cadmium and lead.
Flavanols, polyphenols & theobromine
Beyond vitamins and minerals, cacao powder is loaded with flavanols and other polyphenols — the antioxidant plant compounds cacao is studied for. Processing changes this a lot: alkalized (Dutch-processed) cocoa loses much of its flavanol content, while non-alkalized cocoa keeps more. That’s why the way a powder is made affects its nutrients as much as the beans themselves — see high-flavanol cocoa powder and Dutch-process vs natural cocoa. Cacao also naturally contains theobromine, a mild stimulant related to caffeine.
How processing and quality change the numbers
Two “cocoa powders” can have very different nutrient profiles. To get the fullest nutrient content, choose a powder that is non-alkalized, single-origin, unsweetened, and heavy-metal tested. Our guide to the best cacao powder walks through exactly how to pick one, and you can compare labels in the best cocoa powder buyer’s guide.
How to get the most cacao powder nutrients
Stir 1–2 tablespoons into smoothies, oatmeal, yogurt, or a warm drink. Keep it unsweetened to avoid added sugar, and pair it with a source of vitamin C or healthy fat. For the full picture of what these nutrients do, read the health and nutritional benefits of cocoa powder.
FAQ
What nutrients are in cacao powder? Cacao powder provides protein, dietary fiber, healthy fats, and minerals including magnesium, iron, potassium, phosphorus, zinc, copper, and manganese — plus flavanols, other polyphenols, and theobromine.
How much fiber is in cocoa powder? About 1.8–2 grams of fiber per tablespoon, or roughly 37 grams per 100 grams, making unsweetened cocoa powder a very high-fiber food.
Is cacao powder high in magnesium? Yes. Cacao is one of the richest common food sources of magnesium, with about 27 mg per tablespoon and around 499 mg per 100 grams.
Does cacao powder have protein? Yes — nearly 20 grams per 100 grams, or about 1.1 grams per tablespoon, which is high for a plant food.
How many calories are in cacao powder? Unsweetened cacao powder has about 12 calories per tablespoon and roughly 228 calories per 100 grams, with very little natural sugar.
Is cacao powder or cocoa powder more nutritious? They come from the same bean; processing decides it. A minimally processed, non-alkalized powder keeps more flavanols regardless of whether it is labeled “cacao” or “cocoa.” See cocoa vs cacao.
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.