Cocoa
Category: Sweets State: Dry Powder Characteristics: Unsweetened
Nutrition Highlights
Serving Size
Calories
196
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 199 (100%) |
| Fat | 106 (54.1%) |
| Protein | 67 (34.4%) |
| Total | 196 (100%) |
Serving: 1 cup [86g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 50 (57.9%) |
| Protein | 17 (19.6%) |
| Fat | 12 (13.7%) |
| Ash | 5.0 (5.8%) |
| Water | 2.6 (3.0%) |
| Total | 86 (100%) |
Serving: 1 cup [86g]
Benefits
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Rich in antioxidants like flavonoids which can help reduce risk of heart disease and cancer
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High in fiber which aids digestion and provides a feeling of fullness
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Contains magnesium which is important for bone health and muscle function
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Source of iron which helps carry oxygen in the blood and prevent anemia
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Provides energy and mood boosting properties due to stimulants like theobromine and caffeine
Risks
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High in calories and fat content. 100g of dry cocoa powder contains over 600 calories and 50g of fat
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High in sugar. While unsweetened, cocoa powder is still relatively high in natural sugars which can contribute to weight gain and diabetes risk if consumed in large amounts
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Contains caffeine and theobromine. Cocoa contains stimulants like caffeine and theobromine which can cause insomnia, anxiety, restlessness or digestive issues if consumed in large amounts
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May cause acne. The high glycemic load and fat content of cocoa powder can negatively impact skin health and cause acne breakouts for some individuals
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Lacks other nutrients. While cocoa powder contains antioxidants, it lacks fiber, protein, vitamins and minerals. It should not be relied upon as a primary source of nutrition
Additional Information
Cocoa, dry powder, unsweetened, is a highly nutritious food product derived from the cocoa bean. It offers numerous health benefits due to its rich content of essential nutrients, antioxidants, and bioactive compounds. However, it is important to be aware of the potential risks associated with its consumption as well.
First and foremost, cocoa powder is an excellent source of dietary fiber. A single tablespoon of unsweetened cocoa powder provides around 3 grams of fiber, which is approximately 10% of the recommended daily intake. Fiber aids in digestion, promotes bowel regularity, and helps maintain a healthy weight by promoting satiety.
Furthermore, cocoa powder is a good source of minerals such as iron, magnesium, and manganese. Iron is essential for the production of red blood cells and the prevention of anemia, while magnesium plays a crucial role in maintaining normal nerve and muscle function, as well as supporting a healthy immune system. Manganese is involved in the metabolism of carbohydrates, proteins, and cholesterol.
Cocoa powder is also known for its high antioxidant content. Antioxidants help protect the body against oxidative stress and damage caused by free radicals. The main antioxidants found in cocoa powder are flavanols, particularly epicatechin and catechin. These compounds have been associated with various health benefits, including improved heart health, reduced inflammation, and enhanced cognitive function.
Additionally, cocoa powder contains certain bioactive compounds that may positively impact mood and cognitive performance. It contains theobromine, a natural stimulant that can improve mental alertness and provide a mild energy boost. The presence of phenylethylamine and anandamide in cocoa may also contribute to feelings of pleasure and well-being.
However, it is important to note that cocoa powder also carries some potential risks. One significant concern is its caffeine content. While the amount of caffeine in cocoa powder is generally lower compared to coffee or tea, it can still affect individuals who are sensitive to caffeine or consume it in large quantities. Excessive caffeine intake may lead to symptoms such as insomnia, restlessness, increased heart rate, and anxiety.
Furthermore, cocoa powder naturally contains a compound called oxalate, which can contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones or those at risk should moderate their intake of oxalate-rich foods, including cocoa powder.
Lastly, although cocoa powder itself is low in calories, it is often used in the preparation of sweet treats and desserts that may be high in added sugars and unhealthy fats. These added ingredients can significantly impact the nutritional profile of cocoa-based products, leading to weight gain, increased risk of chronic diseases, and dental issues. Therefore, it is essential to choose unsweetened cocoa powder and use it in moderation, or opt for healthier recipes that minimize added sugars and unhealthy fats.
In conclusion, cocoa powder, specifically dry powder and unsweetened, offers a range of nutritional benefits due to its fiber, mineral, antioxidant, and bioactive compound content. It can support digestive health, provide essential nutrients, and potentially improve heart health and cognitive function. However, individuals should be mindful of the risks associated with caffeine and oxalate content, as well as the potential negative effects of added sugars and unhealthy fats when consuming cocoa-based products. Moderation and conscious food choices are key to enjoying the nutritional benefits of cocoa powder while minimizing potential risks.