Dark Chocolate
Lindt
Vegan, passesGluten-Free, passesKeto, fails
Cocoa PowderBeverage
228
kcal / 100g
12
kcal / 1 tbsp
4 things to watch for
Keto, failsLow-Calorie, failsLow-Carb, failsLow-Fat, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesHigh-Protein, passesLow-Sugar, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Also labeled as
Cacao Powder, Raw Cacao
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 228kcal | — |
| Protein | 19.6g | 39% |
| Total lipid (fat) | 13.7g | 18% |
| Fatty acids, total saturated | 8.07g | 40% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 57.9g | 21% |
| Fiber, total dietary | 37g | 132% |
| Total Sugars | 1.75g | — |
| Sodium, Na | 21mg | 1% |
Vitamins & Minerals
Calcium, Ca
128mg (16% NRV)
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Iron, Fe
13.86mg (99% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K
1524mg (76% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg
499mg (133% NRV)
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus, P
734mg (105% NRV)
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc, Zn
6.81mg (68% NRV)
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper, Cu
3.788mg (379% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
3.837mg (192% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se
14.3µg (26% NRV)
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Vitamin A, RAE0µg (0% NRV)
Vitamin C, total ascorbic acid0mg (0% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.1mg (1% NRV)
Vitamin K (phylloquinone)2.5µg (3% NRV)
Thiamin0.078mg (7% NRV)
Riboflavin
0.241mg (17% NRV)
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin2.185mg (14% NRV)
Vitamin B-60.118mg (8% NRV)
Folate, total
32µg (16% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Cocoa Powder is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Cocoa Powder is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Cocoa Powder is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Cocoa Powder is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Cocoa Powder is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Cocoa Powder is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Cocoa Powder is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Cocoa Powder is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Cocoa Powder is not keto-friendly (20.9 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Cocoa Powder is not low-carb (20.9 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Cocoa Powder is low in sugar (1.75 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Cocoa Powder is high in protein (19.6 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Cocoa Powder is not low-fat (13.7 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Cocoa Powder is not low-calorie (228 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Plain, unsweetened cocoa powder is naturally vegan and gluten-free, made solely from fermented, dried cacao beans with nothing animal-derived or gluten-containing added.
A 100g basis works out to roughly 21g net carbs, but a realistic 1-tablespoon (5-8g) serving contains only about 1-1.5g — a small fraction of a typical keto carb budget. [7]A 1-tablespoon serving of cacao/cocoa powder runs about 1.5g net carbs, per a registered-dietitian-reviewed nutrition source.
That's comfortably compatible with normal ketogenic-diet portions. [8]Cacao powder is classified low-FODMAP at a 1-tablespoon (16g) serving, per Monash-sourced guidance, but shifts to moderate-FODMAP at a full 1-cup (192g) serving.
Portion size, not the ingredient itself, is what determines FODMAP status here. [9]A clinical allergen reference documents that a walnut vicilin storage-protein allergen shows about 90% sequence similarity to a cacao vicilin.
Cacao is listed as cross-reactive with peanut, milk, tree nuts, tobacco, and ragweed — meaningful for tree-nut-allergic people even though cacao itself isn't one of the standard major allergens. [10]
Health Benefits
A Cochrane systematic review of 35 randomized trials in 1,804 participants, given cocoa flavanols averaging 670mg/day, found a small but statistically significant blood-pressure reduction.
The effect was most consistent for diastolic pressure, and it's the best-established benefit tied to cocoa's flavanol content. [1]The large COSMOS trial, in roughly 12,666 older adults given a cocoa extract supplement, found no significant reduction in its main prespecified outcome of total cardiovascular events.
A secondary, non-prespecified composite of major events did show a 16% relative reduction. The trial's own authors call this suggestive rather than confirmatory, and say it needs replication before it counts as established. [2]A multi-year US survey of 72 cocoa-containing products found 43% exceeded California's lead exposure limit and 35% exceeded its cadmium limit.
Cadmium comes from the cacao plant absorbing it from soil, while lead lands mostly after harvest, from dust settling on beans during outdoor sun-drying. Organic-labeled products tested no safer — if anything slightly worse — than conventional ones. [3]Consumer Reports' own testing found 23 of 28 dark chocolate bars would push an adult over California's lead and/or cadmium limits from just a single 1oz daily serving.
That's a large share of ordinary retail products, not a rare worst case, and reinforces that heavy-metal exposure from cocoa-based foods is a real, measured concern rather than a theoretical one. [4]Cocoa powder is unusually dense in theobromine, a caffeine-related stimulant, and mild-to-moderate symptoms like sweating, trembling, and headache have been associated with roughly 50 to 100g of cocoa powder per day.
Claims of more severe symptoms at higher doses appear in secondary sources without a clear primary study behind them, so those specific claims read as unverified rather than established. [5]
Storage & Buying Tips
Cocoa powder is unusually shelf-stable, thanks to low water activity (about 0.3-0.4) and its own naturally high flavanol content acting as a preservative against oxidation.
A "best-by" date reflects peak flavor, not food safety — properly stored, sealed cocoa powder is generally still fine to use well past that date unless it shows off odor, off flavor, or mold. [6]
Frequently Asked Questions
Is cocoa powder safe to eat during pregnancy?
Moderate amounts appear to be the working guidance, not an outright ban, with two real concerns rather than one — caffeine and heavy metals. At USDA's 230mg caffeine per 100g, a typical 1-2 tablespoon culinary serving of cocoa powder contributes only about 14-28mg of caffeine, a small fraction of official pregnancy caffeine ceilings.
The bigger flagged concern in pregnancy specifically is heavy-metal exposure: professional guidance recommends pregnant people keep dark chocolate and cacao products in moderation because of documented lead and cadmium contamination risks to fetal neurodevelopment. [7]
What are the heavy metal risks associated with cocoa powder?
Documented and non-trivial. A multi-year US survey of 72 cocoa-containing products found 43% exceeded California's lead exposure limit and 35% exceeded its cadmium limit.
Cadmium comes from the plant's own soil uptake, and lead mostly lands on beans during outdoor sun-drying after harvest. Separate Consumer Reports testing found 23 of 28 dark chocolate bars would exceed California's limits from a single 1oz daily serving, with organic products no safer — if anything, slightly more likely to run high. [3]
Can cocoa powder interact with blood pressure medications?
No dedicated clinical drug-interaction study exists for this specific combination. What's well documented is that cocoa flavanols themselves have a mild blood-pressure-lowering effect, which could theoretically stack with an antihypertensive medication's own effect, though that stacking hasn't been formally studied.
Separately, the old worry that chocolate is dangerous with MAOI antidepressants because of tyramine content appears outdated. Government and psychiatric-literature sources both note chocolate contains little to no tyramine, unlike aged cheese or salami. [11]
Does cocoa powder contain caffeine and how much?
Yes. USDA data for unsweetened cocoa/cacao powder shows 230mg of caffeine per 100g.
That's notably less than its theobromine content of 2,060mg per 100g — theobromine, a related but milder stimulant, is actually the dominant one in cocoa powder by roughly a 9-to-1 margin over caffeine. [7]
What's the difference between cocoa powder and raw cacao powder?
The main difference is processing, not the plant. "Cacao" usually refers to beans that are fermented and dried but not roasted, or only lightly roasted, while "cocoa" means beans that have been roasted and often alkalized ("Dutch-processed") to reduce bitterness.
Both start from the same fermented, dried Theobroma cacao bean — brand labeling on this varies, since the terms aren't strictly regulated. [12]
Can you be allergic to cocoa powder?
Yes, though a true cocoa allergy is described as rare. A clinical allergen reference documents that a walnut storage-protein allergen shows about 90% sequence similarity to a cacao protein, and lists cacao as cross-reactive with peanut, milk, tree nuts, tobacco, and ragweed.
A published case report describes a woman with pre-existing severe walnut and almond allergy who developed anaphylaxis after eating dark chocolate, confirmed by cocoa-specific skin-prick and lab testing. That means tree-nut-allergic people are a meaningfully elevated-risk group here. [13]
Found in these products
1 product in our database contains Cocoa Powder.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Cocoa, dry powder, unsweetened” (SR Legacy, fdcId 169593), updated 2026-08-28.
Research reviewed 2026-08-28.
- Ried et al., The Cochrane Database of Systematic Reviews (2017-04-24)
- Sesso et al., The American Journal of Clinical Nutrition (2022-03-15)
- Hands et al., Frontiers in Nutrition (2024-07-30)
- Lead and Cadmium Could Be in Your Dark Chocolate - Consumer Reports
- Wikipedia — overdose reaction to the xanthine alkaloid theobromine (2005-11-08)
- Chocolate – Shelf Life, Storage, and Bloom • AnswerLine • Iowa State University Extension and Outreach (2023-11-07)
- Cocoa, dry powder, unsweetened - Nutrients - SR Legacy | USDA FoodData Central
- Cacao powder: FAQ, Nutrition Facts, & Macros - Strongr Fastr
- FODMAP Everyday — All About Cocoa & FODMAPs (2024-01-15)
- f93 Cacao | Thermo Fisher Scientific
- Agency for Clinical Innovation — Drug interactions diet - tyramine low - for MAOI (2020-12-23)
- Healthline Media — Cacao vs Cocoa: What's the Difference? (2023-07-12)
- Nin Valencia et al., Clinical Case Reports (2024-06-13)