Sweet things

Cocoa powder nutrition, and why the portion matters.

For 1 tbsp of cocoa powder, count 12 calories. The protein in that portion is 1.1 g. Those numbers describe “Cocoa, dry powder, unsweetened” in USDA FoodData Central. The panel underneath takes any serving and any amount, and the vitamin and mineral table tracks what you pick.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, record 169593. Calculated in your browser; nothing is uploaded.

How many calories are in cocoa powder?

The short answer is 12 calories for 1 tbsp of cocoa powder. By weight that is 228 per 100 g, and the table gives the other common portions.

How much protein does cocoa powder provide?

1 tbsp of cocoa powder carries 1.1 g of protein, which is 2 percent of the 50 g Daily Value. Protein supplies 34 percent of the energy in cocoa powder, which helps a day’s total without carrying it.

Its energy is 28 percent fat, 53 percent carbohydrate and 18 percent protein, meaning it behaves as mostly a carbohydrate in a meal.

Buying, keeping and using cocoa powder

Cocoa powder is the dry solid remaining after cacao butter is pressed from the roasted bean. Shops sell natural cocoa, which is acidic, and Dutch-process cocoa, which is treated with alkali to neutralise that acid. Look for Dutch-process if you want a dark colour and mild flavour. Avoid sweetened drinking powders.

Cocoa powder does not dissolve in liquid but suspends in it. Whisking it with boiling water releases its flavour. The most common mistake is using natural cocoa instead of Dutch-process in recipes with bicarbonate of soda, which prevents the bake from rising. Excessive heat burns the cocoa, making the mixture taste bitter.

Cooks use cocoa powder to flavour sweet puddings and dry rubs for meat. In Mexican cuisine, it deepens the flavour of savoury mole sauces. In Italian kitchens, cooks dust it over tiramisu. It pairs well with chilli, cinnamon, coffee, and dark cherries.

Everything USDA measures in cocoa powder

Cocoa powder spreads its micronutrients thinly. Every value USDA reports is listed, tied to your chosen portion.

Fibre is a genuine strength: 37 g in every 100 g, which is 132 percent of the Daily Value.

Where cocoa powder fits in a day

1 tbsp of cocoa powder: 1 percent of 2,000 calories, 2 percent of the protein Daily Value. Those are reference numbers; the TDEE calculator finds yours, and the macro calculator converts them to grams.

Three ways to use cocoa powder

From the Calorie Counter Team: three dishes built around cocoa powder, with per-serving nutrition calculated from the USDA data for every ingredient that goes in.

Dinner · Mexican

Cocoa Beef Chilli

A beef mince stew cooked with cocoa powder, tomatoes, kidney beans and spices.

45 min · serves 4

428kcal

31gprotein

25gfat

24gcarbs

Ingredients

• olive oil 15 g
• onion 150 g
• ground beef 500 g
• cocoa powder 20 g
• chili powder 10 g
• canned chopped tomatoes 400 g
• canned kidney beans 240 g
• salt 5 g

Method

1. Heat the olive oil in a saucepan over medium heat.
2. Sauté the onion for five minutes until soft.
3. Brown the beef in the saucepan while breaking up the pieces.
4. Stir in the cocoa powder, chili powder, tomatoes, kidney beans and salt.
5. Simmer the mixture on low heat for thirty minutes.

Nutrition per serving, calculated across 8 USDA ingredient records. Expect small differences once cooked.

Snack · American

Cocoa Avocado Mousse

A blended dessert made from avocado, cocoa powder, milk and maple syrup.

10 min · serves 2

294kcal

5.8gprotein

18gfat

39gcarbs

Ingredients

• avocado flesh 200 g
• cocoa powder 30 g
• maple syrup 60 g
• whole milk 50 g
• vanilla extract 5 g

Method

1. Scoop the avocado flesh into a food processor.
2. Add the cocoa powder, maple syrup, milk and vanilla extract to the bowl.
3. Blend the ingredients for two minutes until the mixture is smooth.
4. Transfer the mixture into two glasses.
5. Chill the glasses in the refrigerator for sixty minutes.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Breakfast · British

Cocoa Porridge

A warm breakfast porridge made with rolled oats, milk, and cocoa powder.

10 min · serves 1

431kcal

18gprotein

13gfat

69gcarbs

Ingredients

• 50g rolled oats 50 g
• 250g whole milk 250 g
• 15g cocoa powder 15 g
• 15g brown sugar 15 g
• 1g table salt 1 g

Method

1. Combine the rolled oats, milk, cocoa powder, brown sugar, and salt in a saucepan.
2. Place the saucepan over medium heat and bring the mixture to a simmer.
3. Reduce the heat to low.
4. Cook for five minutes while stirring continuously.
5. Pour the porridge into a bowl and serve.

Built from 5 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Calorie Counter Team, food critic

One meal, costed: cocoa powder

Here is cocoa powder as part of a plate, with each component taken from its own USDA record and the total added up.

Cocoa powder or something else?

Same weight for every row, 100 g, so differences are not portion effects. The form column shows whether a row is raw, cooked or as sold.

Cocoa powder: common questions

What is the calorie count for 1 tbsp of cocoa powder?

The USDA figure is 12 calories, or 228 per 100 g. It is taken from the record “Cocoa, dry powder, unsweetened”, FDC 169593.

How much protein is in cocoa powder?

1.1 g in 1 tbsp of cocoa powder, or 20 g per 100 g. That is 2 percent of the 50 g Daily Value.

Does cocoa powder fit a calorie deficit?

It can fit any calorie target; no single food decides the outcome. What matters here is that 1 tbsp of cocoa powder costs 12 calories and returns 1.1 g of protein, so 34 percent of its energy is protein — so pair it with something that carries more protein.

How should cocoa powder be stored?

Keep cocoa powder in an airtight container in a cool, dark cupboard. Do not store it in the fridge, as the dampness causes the powder to clump and encourages mould.

Can natural and Dutch-process cocoa be used interchangeably?

Only in recipes that do not use raising agents. In cakes relying on baking soda, natural cocoa is necessary to trigger the rise. Using the wrong type ruins the texture.

Sources

• Cocoa, dry powder, unsweetened — USDA FoodData Central, FDC ID 169593
• Daily Values for nutrition labelling, 21 CFR 101.9