One of the main ingredients used to make chocolate is cocoa powder, which is the reason for its iconic taste. Although most types of commercial chocolate contain high sugar and calories, and overall have low levels of nutrients such as antioxidants, high-quality cocoa powder is still a rich source of many beneficial compounds.
Thousands of years ago, the Mayans believed that chocolate (then a cocoa beverage made from cocoa beans and hot water) was the “food of the gods”. Today we know that the key to fully utilizing cocoa powder is to incorporate it into healthy recipes with low sugar content, such as vegetable and fruit smoothies, avocado mice, and energy balls made from nuts and seeds.
When utilized in this way, cocoa not only provides a chocolate flavor, but also promotes positive emotions, boosts energy, and supports heart and metabolic health due to its high content of polyphenols, magnesium, and more.
What is cocoa powder?
Cocoa powder, sometimes also known as “cocoa solids,” is a unsweetened chocolate product made by removing cocoa butter from cocoa beans. This process leaves a slightly bitter powder, which is rich in fiber, antioxidants, and other nutrients.
Because the fat in cocoa beans is removed to make cocoa powder, it does not have a creamy texture like regular chocolate – but it still has a taste similar to dark chocolate, just not as sweet.
Cocoa beans grow on a tropical tree called Theobroma cacao. The seeds of trees are a source of various forms of dark natural chocolate.
Is cocoa powder healthier than chocolate? Cocoa and dark chocolate have many similar benefits, including being rich in flavonoids that help combat oxidative stress, as well as minerals such as manganese and magnesium, and dietary fiber.
Type/Variety
There are two main types of cocoa powder: Dutch processed and natural.
Here is a comparison between these two varieties:
Natural types (also known as untreated cocoa) are more bitter and sour. Its processing method preserves its natural pH value, giving it a richer flavor and lighter color. The pH value of pure ground cocoa powder is between 5.3 and 5.8, which means it has a relatively high acidity. Its acidity can affect its flavor, the way it interacts with other ingredients, and its solubility. This type of antioxidant is also the highest.
The Dutch type is made by soaking cocoa beans in an alkaline solution, which affects the pH value of the powder and produces a darker colored powder with a richer taste. This processing method also makes the powder in the formula easier to dissolve, such as in ice cream and chocolate drinks, but it reduces the antioxidant properties of cocoa.
What is the best cocoa powder? Because natural types retain more valuable nutrients, if you are interested in adding more antioxidants to your diet, this is the type you want to choose.
However, for baking purposes, if you want a less intense flavor, sometimes Dutch style is more suitable. Most baking recipes, especially those that use baking powder, are made from cocoa powder processed in the Netherlands.
Natural cocoa is usually paired with baking soda in recipes, which can neutralize its acidity.
What is the difference between cocoa and cocoa powder?
Cocoa refers to unbaked cocoa beans, and cocoa is a processed chocolate product. In other words, cocoa is considered the most “primitive” form of cocoa beans, which have been fermented and broken but not heated to high temperatures.
You will find that this type of cocoa powder form and cocoa kernels are one of the best sources of polyphenols, with more antioxidant activity than tea, red wine, blueberries, and even goji berries.
Cocoa (a type of roasted/processed cocoa) can be made into various products, including powder, butter, and wine. Compared to cocoa butter and chocolate syrup, this powder is rich in antioxidants, fiber, and minerals.
Chocolate is made by mixing cocoa solids, cocoa butter, and sugar. The more cocoa used and the less sugar, the darker the color of chocolate products.
Nutritional components
Is cocoa powder healthy for you? Yes – one of the main reasons is that it has a very high content of antioxidants, including several polyphenols such as flavonoids and phenylethylamine.
Once most of the fat in cocoa beans is removed, the remaining powder has a relatively high carbohydrate content, with about 58% being carbohydrates. It contains approximately 14% fat, 20% protein, and 3% water.
Cocoa beans are naturally rich in various minerals, especially manganese, magnesium, phosphorus, potassium, iron, and zinc. In addition to minerals, cocoa also contains some caffeine and theobromine.
One tablespoon of unsweetened cocoa powder (approximately 5.4 grams) contains approximately:
calorie: twelve point three
Total carbohydrates: 3.1 g
Fiber: 2 g
Sugar: 0.1 g
Total fat: 0.7 g
Saturated fat: 0.4 g
Polyunsaturated fats: 0.02 g
Monounsaturated fat: 0.2 g
protein: 1.1 g
Sodium: 1.1 milligrams (<1% DV *)
Copper: 0.2 milligrams (22% of daily intake)
Manganese: 0.2 milligrams (9% of daily intake)
Magnesium: 26.9 milligrams (6% of daily intake)
Iron: 0.8 milligrams (4% of daily intake)
Zinc: 0.4 milligrams (4% of daily intake)
Phosphorus: 39.6 milligrams (3% of daily intake)
*Daily intake: The percentage is based on a diet of 2000 calories per day.
Benefits
Here is more information on the nutritional benefits of cocoa powder:
- May Help Reduce Inflammation and Oxidative Stress
Cocoa is one of the top sources of flavonoids and other antioxidants among all foods. Flavonoids have been found to have powerful antioxidant and anti-inflammatory effects.
Cocoa polyphenols have also been shown to modulate the gut microbiome, leading to the growth of bacteria in the intestines that trigger anti-inflammatory pathways.
Many studies have shown that a diet rich in these types of compounds can help reduce the risk of a number of chronic diseases, including certain types of cancer, heart disease, diabetes, neurological diseases, and even obesity. They have also verified varying degrees of anti-inflammatory effects when consuming cocoa powder.
- Supports Cardiovascular and Metabolic Health
A 2015 meta-analysis found that adults who consumed a lot of chocolate had a significantly lower risk of heart disease or stroke or death. This is thought to be true because cocoa’s antioxidants can help lower “bad” LDL cholesterol and prevent blood stains due to its blood-thinning effects.
The flavonoids found in cocoa are also thought to improve blood circulation and nitric oxide levels in the blood, which enhances the function of blood vessels. Additionally, there is evidence that cocoa can help improve blood pressure, insulin sensitivity, blood sugar levels, and reduce inflammation.
This can protect against type 2 diabetes and metabolic syndrome, which are often associated with an unhealthy diet high in processed foods and added sugars, as well as obesity.
Cocoa also appears to aid weight loss by improving mitochondrial biogenesis, and it may increase muscle glucose uptake, which is good for your body composition.
- Can Improve Mood and Energy
It’s not just in your mind—cocoa/dark chocolate appears to have natural mood-lifting effects due to how its compounds affect the conversion of certain amino acids (like tryptophan) into “feel-good” neurotransmitters (like serotonin).
In studies, consuming cocoa has been linked to mental health benefits, such as:
Reduces symptoms of depression
Improves feelings of well-being
Increases feelings of calmness and contentment
Reduces PMS symptoms
May increase due to its alleged “aphrodisiac” effects
- May Help Protect the Brain and Improve Mental Performance
Research focusing on the neuromodulatory and neuroprotective effects of cocoa has found that flavonoids penetrate and accumulate in areas of the brain involved in learning and memory, particularly the hippocampus.
The neurobiological effects of flavanols are thought to include protecting neuronal function and brain connectivity, improving blood flow, and supporting sensory systems.
In fact, cocoa consumption has been found to be associated with significant increases in cerebral blood flow velocity in older adults, and a 2015 study found that consuming cocoa flavanols improved cognitive function in older adults.
Animal and human studies suggest that cocoa consumption may promote proper brain aging and protect against dementia, stroke, cognitive decline, poor memory, and mood disorders.
The polyphenols in cocoa also appear to reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s because they can help prevent oxidative stress from damaging neurons and important molecules in the brain.
- May Help Improve Diabetes Symptoms
As mentioned above, cocoa powder may help manage diabetes symptoms by enhancing insulin sensitivity and improving blood sugar control. Research published in 2017 found that consuming flavonoid-rich cocoa improved insulin resistance and reduced fasting blood sugar levels in people with type 2 diabetes.
These effects are attributed to the high levels of antioxidants in cocoa, which can reduce oxidative stress—a key factor in the progression of diabetes.
- May Support Weight Maintenance
Contrary to the notion that chocolate contributes to weight gain, cocoa powder may actually help maintain weight when consumed as part of a balanced diet.
Research suggests that cocoa’s flavonoids may help regulate energy balance by reducing appetite and enhancing feelings of fullness.
Another study suggests that cocoa may affect fat metabolism and reduce the tendency to gain weight.
- Shows Potential Anti-Cancer Abilities
Cocoa’s polyphenols have been studied for their potential to fight cancer by inhibiting cancer cell growth and protecting against oxidative damage. Studies have shown that consuming cocoa is associated with a reduced risk of certain types of cancer, such as colon cancer.
While more research is needed to determine a direct link, the findings suggest that cocoa may have a protective effect against cancer when included in a healthy lifestyle.
- May Benefit People with Asthma
Cocoa contains theobromine, a compound known for its bronchodilator properties.
Research suggests that theobromine may help relax the airways, making it easier for people with asthma to breathe. Additionally, the anti-inflammatory effects of cocoa flavonoids help reduce airway inflammation, a common problem for people with asthma.
How to Use
Cocoa powder adds a rich, chocolatey flavor to all types of recipes to which it is added. These can include both sweet and savory recipes, such as baked goods and chili.
Here are some of the many recipes in which you can use cocoa powder:
Foodstuffs
Flourless chocolate cakes and brownies
Truffles
Cookies, breads, muffins, and more.
Desserts such as moles, puddings, and ice cream
Energy balls
Smoothies
Drinks such as hot chocolate or espresso
Mole sauces
Chili
Marinades for meats
When purchasing cocoa products, it is best to choose those that are certified fair trade, organic, and sustainably produced. This reduces the risk of consumption of pesticides and other chemicals that may have been added during the growing and manufacturing processes.
How much should you eat? To support overall health, there is evidence that regularly including an ounce of high-flavanol cocoa powder or 0.5 to 1 ounce of dark chocolate in your diet may be beneficial.
If consuming sweetened cocoa products, be mindful of portion size, as these can be high-calorie foods.
Here are a few healthy recipes to try using cocoa powder:
Hot Chocolate Recipe
Avocado Chocolate Mouse Recipe
Gooey Chocolate Crinkle Cookies Recipe
No-Bake Energy Balls Recipe
Avocado, Chia Seed, and Cacao Keto Smoothie
Can you use unsweetened natural cocoa powder instead of Dutched? These can be substituted for one another, but you’ll need to adjust the type of alkalizing ingredient you use with them to ensure the flavor and recipe are correct.
Adding about 1/8 teaspoon of cream of tartar, white vinegar, or lemon juice to every three tablespoons of natural cocoa powder can help slightly adjust its pH and flavor.
Store the powder in an airtight container in a cool, dark, dry place, but avoid putting it in the refrigerator or freezer, which can affect its texture.
Risks and Side Effects
Cocoa products naturally contain some caffeine and theobromine, which make up 1 to 2 percent of the cocoa bean. While these aren’t as high in cocoa powder, they’re still stimulants compared to cocoa nibs or raw cacao and can produce certain effects that some people may be sensitive to.
Caffeine/theobromine can dilate blood vessels and affect anxiety and sleep, so be careful about how much you consume if you are generally sensitive to products containing these compounds.
Theobromine can also make cocoa and chocolate unsafe for dogs, so avoid feeding them to your pet even in small amounts.
Also, moderation is key, as large amounts of cocoa can also be high in calories.
Conclusion
Cocoa powder vs. cocoa powder, which is better? Cocoa, sometimes called “cocoa solids,” is an unsweetened chocolate powder made by removing the cocoa butter from cocoa beans. Cacao, on the other hand, is raw, fermented, and cracked cocoa beans and is slightly higher in antioxidants.
The nutritional benefits of cocoa powder include providing polyphenols, flavonoids, fiber, manganese, magnesium, and fiber. These can help support heart, metabolism, and brain health, and have mood-boosting, energizing, and anti-inflammatory effects.
There are two main types of cocoa powder: natural and Dutch-processed. Natural is the better choice because it’s higher in nutrients, but it’s also more acidic and more bitter.
When purchasing cocoa products, look for those that are Fair Trade certified, organic, and sustainably produced. Use this powder in smoothies, baked goods, energy balls, puddings, chili, and hot drinks.