Nuts & Seeds · Cacao
Cacao Powder
78Health
Score
AScore
Unsweetened cacao (cocoa) powder is the defatted ground cacao bean - one of the most flavanol- and mineral-dense foods, exceptionally rich in magnesium, iron and copper.
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Why Cacao Powder scores 78
Nutrient density35
Protein quality12
Fiber content10
Healthy fats4
Bioactive compounds14
Glycemic impact10
Top nutrients
Copper421.1Manganese167Magnesium118.8Iron77.2Zinc61.9
Nutrition
per_100g
228
Calories
19.6g
Protein
57.9g
Carbs
13.7g
Fat
37g
Fiber
Health benefits
Improved endothelial function and lower blood pressure
strong evidenceCocoa flavanols (epicatechin) increase nitric-oxide bioavailability, improving flow-mediated vasodilation
Enhanced cognitive performance and cerebral blood flow
moderate evidenceFlavanols increase cerebral perfusion and reduce neurovascular oxidative stress
Pairs well with
- ·oats
- ·banana
- ·berries
- ·nuts
- ·yogurt
Practical tips
- ·Best timing: Any time; pairing with fruit improves palatability without added sugar.
- ·Use unsweetened/non-alkalized ('natural') cocoa for the highest flavanol content; Dutch-processing destroys most flavanols.
