Nutrition for Cocoa Powder
Calories, Protein, Vitamins and More
Cocoa Powder Nutrition Summary
One cup of cocoa powder (86.4 grams or 3.05 oz) contains 197 calories and 16.9 grams of protein. Cocoa powder consist of 3% water, 58% carbohydrates, 20% protein, and 14% fat.Cocoa powder is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium and potassium. It also contains significant amounts of copper, zinc, manganese, phosphorus and selenium.
In one cup of cocoa powder:
- Calories: 197
- Protein: 16.9 g
- Sugar: 1.5 g
- Dietary fiber: 32 g
- Fat: 11.8 g, (Saturated: 7 g)
- Sodium: 18.1 mg
See the Cocoa Powder Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cocoa, dry powder, unsweetened.
Calories in Cocoa Powder
Cocoa powder has 197 calories per cup or 228 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.54% of calories in cocoa powder are from carbohydrates, 28% of calories are from fat and 18% of calories are from protein.
Calories from Carbs
The majority, or 54% of the calories in cocoa powder are from carbohydrates.
The carbs in cocoa powder are mostly in the form of dietary fiber and sugar (96% and 4%). An excellent high-fiber food, a single cup of cocoa powder contains 128% of recommended daily values or 32 grams of dietary fiber.
- Dietary fiber: 32 g
- Sugar: 1.5 g
Calories from Fat
A substantial amount, or 28% of the calories in Cocoa Powder are from fat. Cocoa powder has a moderate amount of total fat, with 11.8 grams or 18% of recommended daily values per cup. Most of the fat in cocoa powder are saturated and it contains a high amount of saturated fat, about 40% of recommended daily values.
Cocoa powder is cholesterol free and trans-fat free.
Cocoa powder is cholesterol free and trans-fat free.
- Total fat: 11.8 g
- Saturated fat: 7 g
- Monounsaturated fat: 3.9 g
- Polyunsaturated fat: 0.4 g
Omega-6 in Cocoa Powder
A source of omega-6 fatty acids, every cup of cocoa powder contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in cocoa powder comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.38 g
Calories Similar to Cocoa Powder
Some other sweets or candy with similar calories to cocoa powder by weight:- Chocolate Ice Cream: -10 calories
- Caramel: -10 calories
- Maple Syrup: +28 calories
- Simple Syrup: +35 calories
Protein in Cocoa Powder
An excellent source of protein, a single cup of Cocoa Powder contains 34% of recommended daily values or 16.9 grams of protein. In addition, cocoa powder is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 16.93 g
- Tryptophan: 0.25 g
- Threonine: 0.67 g
- Isoleucine: 0.66 g
- Leucine: 1.03 g
- Lysine: 0.85 g
- Methionine: 0.17 g
- Phenylalanine: 0.81 g
- Valine: 1.02 g
- Histidine: 0.29 g
Protein Similar to Cocoa Powder
Some other sweets or candy with similar amounts of protein to cocoa powder by weight:- Bittersweet Chocolate: -4.6 grams
- Kit Kat: -11 grams
- White Chocolate: -12 grams
- Chocolate Hazelnut Spread: -12 grams
Vitamins and Minerals in Cocoa Powder
An good source of many nutrients, cocoa powder contains abundant amounts of calcium, iron, magnesium and potassium. In fact, a single cup of cocoa powder contains 139% of recommended daily values or 431.1 milligrams of magnesium. Also an excellent source of iron, a single cup of cocoa powder contains 67% of recommended daily values or 12 milligrams of iron.Vitamins in cocoa powder (1 cup):
- Thiamin: 0.1 mg
- Riboflavin: 0.2 mg
- Niacin: 1.9 mg
- Vitamin b6: 0.1 mg
- Vitamin e: 0.1 mg
- Folate: 27.6 ug
- Vitamin k: 2.2 ug
- Calcium: 110.6 mg
- Potassium: 1316.7 mg
- Iron: 12 mg
- Magnesium: 431.1 mg
- Zinc: 5.9 mg
- Selenium: 12.4 ug
- Phosphorus: 634.2 mg
- Copper: 3.3 mg
- Manganese: 3.3 mg
- Choline: 10.4 mg
Similar to Cocoa Powder for Magnesium
Here are some other sweets or candy with similarly abundant amounts of magnesium to cocoa powder:- Bittersweet Chocolate: -149 MG
- Molasses: -222 MG
- Chocolate Hazelnut Spread: -376 MG
- Kit Kat: -399 MG
Flavonoids and Carotenoids in Cocoa Powder [3]
Cocoa powder contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid quercetin. In one cup of cocoa powder:
- lutein + zeaxanthin: 33 ug
- Quercetin: 8.64 mg
Cocoa Powder Nutrition Chart
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