Chocolate & Cocoa

Cocoa Powder (Natural)

Rich in CopperRich in FiberRich in MagnesiumRich in Iron

Overview

Why use natural cocoa powder?

Unsweetened cocoa powder is one of the most mineral-dense pantry staples you can keep, delivering copper, magnesium, iron and fiber for barely 12 calories a tablespoon. It carries the deep chocolate flavor without the sugar, so it lets you build cocoa into drinks, oatmeal and baking on your own terms.

Good to know: Cocoa contains caffeine and theobromine, roughly 12 mg of caffeine and 111 mg of theobromine per tablespoon, so several heaping spoonfuls late in the day may affect sensitive sleepers.

Exceptional copper source
A single tablespoon supplies 0.2 mg of copper, about 23% of the Daily Value, a mineral needed for iron transport, energy production and connective tissue.
Magnesium and potassium
With 499 mg of magnesium and 1,524 mg of potassium per 100 g, cocoa supports muscle and nerve function and normal blood pressure regulation.
Fiber with almost no sugar
Cocoa powder is 37 g fiber per 100 g and under 2 g sugar, so it feeds gut bacteria and adds body without sweetening what you add it to.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in natural cocoa powder?

Calories

228kcal

Protein

20g

Carbs

58g

Fat

14g

Fiber

37g

Sugars

1.8g

Minerals

Calcium128 mg10%
Iron14 mg77%
Magnesium499 mg119%
Phosphorus734 mg59%
Potassium1,524 mg32%
Sodium21 mg1%
Zinc6.8 mg62%
Copper3.8 mg421%
Selenium14 µg26%

Vitamins

Vitamin E0.1 mg1%
Vitamin K2.5 µg2%
Thiamin (B1)0.08 mg7%
Riboflavin (B2)0.24 mg19%
Niacin (B3)2.2 mg14%
Vitamin B60.12 mg7%
Folate32 µg8%

Other compounds

Caffeine230 mg
Theobromine2,057 mg

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Cocoa Powder (Natural) vs Dutch-Process Cocoa

Nutrient	Cocoa Powder (Natural)	Dutch-Process Cocoa
Calories	228 kcal	220 kcal
Protein	20 g	18 g
Fat	14 g	13 g
Saturated fat	8.1 g	7.8 g
Sugars	1.8 g	1.8 g
Fiber	37 g	30 g
Calcium	128 mg	111 mg
Iron	14 mg	16 mg
Magnesium	499 mg	476 mg
Potassium	1,524 mg	2,509 mg
Vitamin E	0.1 mg	0.1 mg
Caffeine	230 mg	78 mg
Theobromine	2,057 mg	2,634 mg

USDA’s standard nutrient data doesn’t include flavanols, the antioxidants cocoa is known for, and that’s where processing makes the biggest difference.Ask how alkalizing affects them →

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