Nuts & Seeds · Cacao

Cacao Powder

Health
ScoreA+

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 93

Nutrient density35

Protein quality12

Fiber content10

Healthy fats3

Bioactive compounds15

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (28 g)

Copper 118%Manganese 47%Magnesium 33%Iron 22%Zinc 17%

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 evidence

Cocoa flavanols (epicatechin) increase nitric-oxide bioavailability, improving flow-mediated vasodilation

Enhanced cognitive performance and cerebral blood flow

moderate evidence

Flavanols 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.