Seasonings and extras
Unsweetened cocoa
Rich in flavanols and magnesium.
Nutrition facts
Serving: 1 tbsp (5 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Protein | 1 g | |
| Carbs | 2.9 g | |
| Fibre | 1.9 g | 7 % |
| Sugars | 0.1 g | 0 % |
| Fat | 0.7 g | 1 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 1 mg | 0 % |
| Copper | 0 mg | 21 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “Alkalized” (Dutch-process, “processed with alkali”) means milder and darker, but with a good share of the flavanols gone: in commercial powders, heavy alkalization removed most of them (Miller et al., 2008). Natural cocoa, more acidic and paler, keeps more.
- The magnesium and iron shown per 100 g melt away in a 5 g tablespoon: 25 mg of magnesium (6% of the daily value) and 0.7 mg of non-heme iron; copper, on the other hand, stays notable (21%).
Preparation
Unsweetened cocoa mixes into yogurt, oatmeal, or milk without adding sugar; store-bought hot chocolate mixes are mostly sugar, read the label. Cocoa powder is the defatted press cake of the bean: 14 g of fat per 100 g, versus more than 50 g for cocoa mass and around 40 g for a 70% dark chocolate.
To mention to a professional
- If you limit caffeine (pregnancy, sensitivity, children), cocoa contains some; Health Canada sets the limit during pregnancy at 300 mg per day from all sources.
- A large daily intake of cocoa in a young child brings cadmium into the picture; mention it to a professional.
Sources
- Cocoa, dry powder, unsweetened
- USDA FoodData Central, SR Legacy (Cocoa, dry powder, unsweetened, with caffeine and theobromine; Coffee, espresso; Chocolate, dark, 70-85% cacao solids)
- Miller et al., 2008 (Journal of Agricultural and Food Chemistry, alkalization and flavanols of cocoa powders)
- EU Regulation No. 488/2014 (maximum cadmium levels in cocoa and chocolate)
- Health Canada, Caffeine in Food (maximum intakes)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.