Nutritional Value and Bioactive Compounds of Cacao
Cacao or cocoa products can be a very valuable addition to your diet. Cacao is naturally rich in fat and protein, and low in sugar. It also contains high amounts of essential minerals, like magnesium, and is rich in naturally occurring compounds that can be highly beneficial.Nutritional Profile and Values
Fresh Cacao Beans Nutritional Content
Researchers have analyzed fresh cacao beans, and its content is about1: 32–39% water- 30–32% fat
- 10–15% protein
- 5–6% polyphenols
- 4–6% pentosans (a type of plant fiber – a polymer composed of pentose monomers)
- 2–3% cellulose (plant fiber – polymer composed of hexose monomers)
- 2–3% sucrose (disaccharide – sugar composed of glucose and fructose subunits)
- 1–2% theobromine (principal alkaloid of Theobroma cacao)
- 1% acids
- Less than 1% caffeine
Cocoa Powder Nutritional Value
The USDA has the nutritional values for cocoa powder (not cacao powder, which means that the beans have been roasted). Cocoa powder is obtained from the dry cocoa solids (the components of cocoa beans remaining after most of the cocoa butter, the fatty component of the bean, is extracted from chocolate liquor). One tablespoon of natural unsweetened cocoa powder contains2:- Calories: 12
- Carbohydrates: 3 grams
- Protein: 1 gram
- Fat: 1 gram
- Fiber: 2 grams
- Manganese: 0.2 milligrams (10% DV)
- Copper: 0.2 milligrams (10% DV)
- Magnesium: 26.2 milligrams (7% DV)
- Phosphorus: 38.5 milligrams (4% DV)
- Iron: 0.7 milligrams (4% DV)
- Zinc: 0.4 milligrams (2% DV)
Cacao, Cocoa and Dark Chocolate – Excellent Source of Minerals, Fiber and Fat
After examining the nutritional content of fresh cacao beans and the nutritional value of cocoa powder, it becomes clear that dark chocolate can also be a rich source of many of these nutrients and beneficial compounds.
Indeed, studies show that chocolate, especially dark chocolate (90% cocoa), is an excellent source of minerals like magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g), and a good source of zinc (3.5 mg/100 g), and selenium (0.1 mg/100 g), both important for the immune system3.
Most chocolates, and especially the darker varieties, high in cacao and low in sugar, are also a rich source of fiber and healthy fats (from the cacao butter), making them very satiating.
Bioactive Compounds in Cacao
Bioactive compounds are chemicals naturally present in plants, that have an effect on a living organism. When consumed by humans, most bioactive compounds have beneficial properties. Cacao is rich in polyphenols and the dominant flavonoids (a subgroup of polyphenols known for their antioxidant properties) in the beans are1,4:
- Proanthocyanins (circa 58%)
- Catechins (circa 37%)
- Anthocyanins (circa 4%)
On the “raw versus roasted front,” research shows that cacao beans (i.e., beans that are not roasted during processing, and only fermented and dried) contain the highest amounts of phenolic compounds, potentiating the beneficial health effects of the unroasted cacao products5.
The Threat to Cacau, the Chocolate Industry, and Human Health
Knowledge of the issues of cacao contamination with trace metals prompted us to write this article. Several investigations have revealed the accumulation of arsenic, bismuth, chromium, cadmium, and lead in cacao beans, pod husks, and products of cocoa6.
These heavy metals pose a serious health risk for humans and food safety, and the European Union, the International Agency of Research on Cancer (IARC), and the United States Environmental Protection Agency (USEPA) have recognized cadmium as Category 1B, Group 1, and Class B carcinogenic metal, respectively6.
Cadmium and Lead in Cacao and Chocolate Products
Among these heavy metals, cadmium and lead have been widely studied. Cacao beans, cocoa powder, and other cacao/ cocoa products, such as chocolate, are known to sometimes contain cadmium (Cd) and lead (Pb) from environmental origins, both from natural and anthropogenic sources7,8.
We have also shared many of our recipes on our website, and today we wanted to share with you how to make Dark Chocolate; it is so simple, and all you need is a few ingredients.
Dark Chocolate Zero-Sugar (10 servings)
Ingredients
- 1 cup raw cacao butter, chopped
- 1 cup unsweetened raw cocoa powder
- 1 teaspoon vanilla extract
- ½ -1 teaspoon liquid stevia (optional)
Optional toppings: walnuts, almonds, coconut flakes, goji berries, sea salt, etc.
Directions
- Melt cacao butter in a bowl of a double boiler.
- Remove from heat and whisk in cocoa powder, vanilla, and stevia until thickened.
- Drop spoonsful of chocolate onto a cookie sheet lined with wax paper or fill a silicone ice cube tray.
- Sprinkle with optional toppings.
- Place in refrigerator or freezer until completely hardened.
- Store in refrigerator.
You will be delighted when you try this chocolate, but even more impressive is the nutritional value and beneficial compounds you get when eating it!
How We Turn Treats Into Healing Tools at An Oasis of Healing
Dark chocolate, when made with high-quality ingredients and free of added sugar, can be more than a delicious treat — it can become a source of nourishment and support for your immune system, digestion, and overall well-being. From its rich mineral content to powerful antioxidants, cacao truly lives up to its name as the “Food of the Gods.”
At An Oasis of Healing, we take everyday ingredients like cacao and transform them into healing tools within our integrative cancer care program. Patients at our center are invited to become students of life — learning, experimenting, and actively participating in their healing journey, including trying nutrient-dense, sugar-free recipes like this one.
If you’d like to learn more about our approach to nutrition, a day in the life at our healing center, or how to become a patient, click here.
References
- Urbańska B, Kowalska J. Comparison of the Total Polyphenol Content and Antioxidant Activity of Chocolate Obtained from Roasted and Unroasted Cocoa Beans from Different Regions of the World. Antioxidants (Basel). 2019 Aug 6;8(8):283. doi: 10.3390/antiox8080283. PMID: 31390779; PMCID: PMC6720223.
- United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Cocoa, dry powder, unsweetened. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients, accessed Aug 9, 2024.
- Cinquanta L, Di Cesare C, Manoni R, Piano A, Roberti P, Salvatori G. Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr. 2016 Nov;67(7):773-8. doi: 10.1080/09637486.2016.1199664. Epub 2016 Jun 26. PMID: 27346251.
- Tan TYC, Lim XY, Yeo JHH, Lee SWH, Lai NM. The Health Effects of Chocolate and Cocoa: A Systematic Review. Nutrients. 2021 Aug 24;13(9):2909. doi: 10.3390/nu13092909. PMID: 34578786; PMCID: PMC8470865.
- Zyzelewicz D., Budryn G., Oracz J., Antolak H., Kregiel D., Kaczmarska M. The effect on bioactive components and characteristics of chocolate by functionalization with raw cocoa beans. Food Res. Int. 2018;113:234–244. doi: 10.1016/j.foodres.2018.07.017.
- Maddela NR, Kakarla D, García LC, Chakraborty S, Venkateswarlu K, Megharaj M. Cocoa-laden cadmium threatens human health and cacao economy: A critical view. Sci Total Environ. 2020 Jun 10;720:137645. doi: 10.1016/j.scitotenv.2020.137645. Epub 2020 Feb 29. PMID: 32146410.
- Abt E, Fong Sam J, Gray P, Robin LP. Cadmium and lead in cocoa powder and chocolate products in the US Market. Food Addit Contam Part B Surveill. 2018 Jun;11(2):92-102. doi: 10.1080/19393210.2017.1420700. Epub 2018 Feb 1. PMID: 29310543.
- Abt E, Robin LP. Perspective on Cadmium and Lead in Cocoa and Chocolate. J Agric Food Chem. 2020 Nov 18;68(46):13008-13015. doi: 10.1021/acs.jafc.9b08295. Epub 2020 Apr 28. PMID: 32293881.
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