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Cocoa Powder Nutrition Facts: Is Cocoa Powder Good for You?
Unsweetened cocoa powder provides high amounts of dietary fiber and several essential minerals, including iron, magnesium, and copper. It is very low in sugar and sodium. While it contains calories and saturated fat, its nutritional contribution depends on the portion size and what it is mixed with. This data describes the dry, unsweetened powder, not sweetened cocoa mixes or chocolate products, which have different nutritional profiles.
Per 100 g · Cocoa, dry powder, unsweetened
What stands out in cocoa powder
- High in key minerals. A 100-gram serving of unsweetened cocoa powder is high in several minerals. It provides 77% of the Daily Value for iron, 119% for magnesium, 421% for copper, and 167% for manganese.
- Very high fiber content. Cocoa powder is exceptionally high in dietary fiber, with 37 grams per 100 grams. This amount supplies 132% of the recommended Daily Value for fiber.
- Source of protein. Per 100 grams, cocoa powder contains about 20 grams of protein, which is 39% of the Daily Value. It has very little sugar, at just 1.8 grams for the same amount.
- Contains caffeine. Unsweetened cocoa powder contains 230 milligrams of caffeine per 100 grams. A tablespoon, which is 5.4 grams, provides about 12 calories and about 12 milligrams of caffeine.
What to keep in mind
- A 100-gram amount of cocoa powder contains 228 calories and provides 40% of the Daily Value for saturated fat. The nutritional values will change when ingredients like sugar, milk, or fat are added.
Cocoa Powder nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 228 kcal | – |
| Protein | 19.6 g | 39% |
| Total fat | 13.7 g | 18% |
| Saturated fat | 8.1 g | 40% |
| Monounsaturated fat | 4.6 g | – |
| Polyunsaturated fat | 0.44 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 57.9 g | 21% |
| Dietary fiber | 37 g | 132% |
| Total sugars | 1.8 g | – |
| Water | 3 g | – |
| Sodium | 21 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1,524 mg | 32% |
| Calcium | 128 mg | 10% |
| Iron | 13.9 mg | 77% |
| Magnesium | 499 mg | 119% |
| Phosphorus | 734 mg | 59% |
| Zinc | 6.8 mg | 62% |
| Copper | 3.8 mg | 421% |
| Manganese | 3.8 mg | 167% |
| Selenium | 14.3 mcg | 26% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 2.5 mcg | 2% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.24 mg | 19% |
| Niacin (B3) | 2.2 mg | 14% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 32 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 12 mg | 2% |
| Caffeine | 230 mg | – |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cocoa Powder by portion
The nutrition data changes significantly with typical serving sizes. A tablespoon of unsweetened cocoa powder has 12 calories, about 1 gram of protein, and 2 grams of fiber. A full cup, which weighs 86 grams, contains 196 calories, about 17 grams of protein, and almost 32 grams of fiber. The sugar content remains low in these portions, with only 0.1 grams in a tablespoon and 1.5 grams in a cup.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 86 g | 196 | 16.9 g | 49.8 g | 31.8 g | 11.8 g |
| 1 tbsp | 5.4 g | 12 | 1.1 g | 3.1 g | 2 g | 0.7 g |
How cocoa powder compares with other oils, fats and sweeteners
Within its USDA food group of oils, fats, and sweeteners, unsweetened cocoa powder ranks first for its content of protein, dietary fiber, iron, magnesium, and potassium. It has fewer calories (228 kcal per 100 g) than honey (304 kcal), molasses (290 kcal), and dark chocolate (598 kcal). Unlike maple syrup, molasses, or honey, which contain almost no fiber, cocoa powder provides 37 grams. However, dark chocolate contains significantly more fat, with about 43 grams per 100 g compared to cocoa powder’s 14 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cocoa Powder | 228 | 19.6 g | 57.9 g | 37 g | 13.7 g |
| Maple Syrup | 260 | 0.04 g | 67 g | 0 g | 0.06 g |
| Molasses | 290 | 0 g | 74.7 g | 0 g | 0.1 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
Quick answers
How many calories are in a tablespoon of cocoa powder?
Based on USDA data, one tablespoon (5.4 grams) of unsweetened cocoa powder contains 12 calories.
How much sugar is in unsweetened cocoa powder?
Unsweetened cocoa powder is very low in sugar. A 100-gram serving contains 1.8 grams of sugar, while a single tablespoon has only 0.1 grams.
How much fiber is in cocoa powder?
Unsweetened cocoa powder is very high in fiber. A tablespoon provides 2 grams of dietary fiber, while a cup provides 31.8 grams.
When to talk to a doctor or dietitian
- At 1,524 mg of potassium per 100 g, cocoa powder is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- The USDA entry lists 230 mg of caffeine per 100 g. If you are pregnant, have heart rhythm problems or have been told to limit caffeine, check how much is right for you.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cocoa powder fits your situation.
Last updated October 21, 2026