Health Benefits of Cocoa Powder

Written by Deanna Altomara
Medically Reviewed by Zilpah Sheikh, MD on January 12, 2025
8 min read

Cocoa was first cultivated in ancient South America. During the Age of Exploration, the Spanish Conquistadors introduced it to Europe. In the 1850s, steam-powered machines allowed for the mass production of cocoa powder. Today, over 4.5 million tons of cocoa are consumed around the world every year.

Cocoa powder is made from cacao beans, which come from the plant Theobroma cacao L. Cacao beans are the primary ingredient in chocolate, but they can also be ground into cocoa powder. The powder provides many potential health benefits.

Cocoa powder vs. cacao powder

The plant used to make chocolate is called the cacao tree. It makes a fruit called cacao beans. Raw beans can be crushed into cacao powder. But if the beans are roasted first, they become cocoa powder.

Unroasted cacao powder is more bitter than cocoa powder. It also has more nutrients and caffeine.x

There are two main categories of cocoa powder: natural and Dutch-processed. All types of cocoa powders fall into one of these categories.

Natural cocoa powder

This contains only roasted cocoa beans. It has an acidic, bitter taste with very little sweetness. It is light brown and often used along with baking soda.

Unsweetened cocoa powder

This is another term for natural cocoa powder, which isn’t sweetened.

Dark cocoa powder

Dutch-processed cocoa powder is sometimes described as “dark” because of its color and flavor.

Organic cocoa powder

This is made from cacao beans that are grown without manmade pesticides or fertilizers.

Dutch-processed cocoa powder

To make this type of cocoa powder, the cacao beans are treated with baking soda or a similar chemical. This makes the taste less acidic and more chocolatey. Unfortunately, it also removes some heart-healthy antioxidants.

The powder can range in color from red to dark brown to black. It’s called Dutch because the technique to make it less acidic was invented in Holland.

Black cocoa powder

This is the most extreme version of Dutch-processed cocoa. It’s the darkest and most bitter of the processed cocoas. It’s used in Oreos and other ultra-dark desserts.

Rouge cocoa powder

This is a type of Dutch-processed cocoa powder. It’s more processed (less acidic) than regular Dutch-processed powder, but not as much as black cocoa powder.

Cocoa powder is packed with nutrients, including minerals such as iron, zinc, selenium, and magnesium. One tablespoon includes:

  • 6 milligrams of calcium
  • 1 milligram of iron
  • 26 milligrams of magnesium
  • 39 milligrams of phosphorus
  • 135 milligrams of potassium
  • Less than 1 milligram of zinc
  • 1 milligram of selenium
  • 2 micrograms of folate

Nutrients per serving

A quarter cup of unsweetened cocoa powder contains:

Things to watch out for

By itself, cocoa doesn’t contain much sugar or fat. Most commercial chocolate products, however, contain added sugars and fats. Go for products that contain 60%-70% cocoa or higher to get the most benefits.

Cocoa powder provides lots of benefits, especially if your powder is at least 72% cocoa. Here’s a look at some of the health benefits of cocoa powder:

Polyphenol benefits

Cocoa powder is rich in antioxidants called polyphenols. These natural chemicals are great for cardiovascular and overall health. They can help moderate cholesterol and support your blood vessels. They also can lower inflammation and may help prevent cancer.

May improve brain health

Research suggests that adding more cocoa powder to your diet helps improve your attention, working memory, and general cognition. It may also help restore cognitive performance in people with sleep loss.

May improve your immune system

Cocoa powder contains iron, zinc, and selenium. These minerals help your body function and boost your immune system.

May protect against the side effects of radiation therapy

Consuming cocoa powder can be helpful if you’ve been diagnosed with cancer and undergo radiation therapy. The selenium in cocoa power has been shown to limit the negative side effects of radiotherapy in people with cancer.

May keep muscles and nerves healthy

Magnesium is important for regulating muscle contraction and helping with nerve function. The mineral also helps protect nerve cells and reduce the risk of neurological disorders. Cocoa powder contains magnesium, which means consuming it can help you maintain healthy muscle and nervous system function.

May help heal wounds

Chocolate made with 90% cocoa contains plenty of zinc, a mineral that is useful for healing wounds.

May reduce heart disease risk

Flavonols, a type of flavonoid found in dark chocolate, help protect you from heart disease by lowering your blood pressure, improving blood flow, and preventing cell damage. Cocoa powder also contains polyphenols, which are antioxidants that help improve cholesterol and blood sugar levels and reduce the risk of heart disease.

May reduce inflammation

Cocoa powder is rich in theobromine, which helps reduce inflammation and can protect you from diseases such as heart disease, cancer, and diabetes.

May help you lose weight

Since cocoa is rich in phytonutrients but low in fat and sugar, the calories you get from cocoa powder is packed with healthy chemicals. Studies show that cocoa helps regulate energy use and metabolism while also increasing feelings of fullness. In other words, although chocolate is commonly associated with weight gain, cocoa powder may actually help reduce weight while providing important nutrients.

May protect lungs

Natural cocoa powder contains chemicals that may help with asthma. More research is needed to be sure, but it’s possible that eating cocoa powder can lower airway constriction and inflammation. But don’t breathe it in — inhaling it can cause coughing and other respiratory symptoms.

May improve mood

Several natural chemicals in cocoa might help improve mood. Plus, cocoa might raise levels of dopamine and serotonin, which are neurotransmitters (brain chemicals) that trigger happiness and pleasure. A review of several small studies found that eating chocolate may help lower depression and anxiety.

Most allergic reactions from chocolate are actually caused by cross-contamination with ingredients such as milk, peanuts, or tree nuts. But in rare cases, it’s possible to have an allergy to cocoa. This can cause symptoms such as vomiting, wheezing, stomach pain, and hives.

In addition, some people may have a sensitivity to the amines in chocolate. Amines are a natural chemical found in bananas, pineapples, aged cheese, wine, and chocolate. If you are amine-intolerant, you might notice flushed skin, migraines, stuffy nose, or diarrhea after eating chocolate.

Cocoa contains caffeine. Too much caffeine can lead to jitters, irritability, vomiting, fast heartbeat, and tremors. It also can interfere with some medications.

Allergic side effects

If you’re allergic to cocoa or sensitive to the amines in it, you may have symptoms such as hives, flushed skin, or migraines. Cocoa can cause digestive problems, such as nausea, in about 1 in 100 people.

Heavy metals

Most brands of dark chocolate contain high levels of heavy metals, such as lead and cadmium. These affect brain development, which can be a big problem for children and pregnant people.

If you’re baking and are short on cocoa powder, you can substitute one ounce (square) of unsweetened chocolate for a quarter cup of cocoa powder.

You also can try replacing cocoa powder with carob powder. This creates a slightly sweeter, less bitter dessert with a good texture.

You can buy cocoa powder in the baking aisle of most grocery stores. It’s also available online.

Cocoa powder price

An 8-ounce container of natural cocoa powder costs about $5.

To turn cocoa beans into cocoa powder:

  1. Roast the cocoa beans.
  2. Remove the shells so just the cocoa nibs remain.
  3. Mill the cocoa nibs into a nonalcoholic liquor.
  4. Press the cocoa liquor to remove the cocoa butter.
  5. Break down the leftover solid mass (called the cocoa press cake) to form cocoa powder.

Does cocoa powder go bad?

Cocoa powder doesn’t go bad, but it can lose its taste over time. If unopened, it can last indefinitely. But once opened, it’s best used within three years.

Cocoa powder is a delicious part of several desserts. Here are a few you can make at home.

Brownie recipe with cocoa powder

To make brownies:

  1. Preheat your oven to 325 F.
  2. Mix 1 cup of melted butter, 2 cups of granulated sugar, 4 eggs, and 2 1/2 teaspoons of vanilla extract.
  3. In a different bowl, mix 1 cup of all-purpose flour, 2/3 cup cocoa powder, 1/2 teaspoon salt, and 1/2 teaspoon baking powder.
  4. Combine all the ingredients in a single bowl. Add 2 cups of chocolate chips.
  5. Pour into a greased 9x13 baking pan. 
  6. Bake for 25 minutes.

Hot chocolate recipe with cocoa powder

To make hot chocolate:

  1. Mix together sugar and cocoa powder in a 2:1 ratio (use twice as much sugar as cocoa powder).
  2. Heat milk in a saucepan.
  3. Stir the sugar and cocoa powder into the hot milk.

Mug cake recipe with cocoa powder

For an easy dessert, try this microwave recipe:

  • Mix 1/4 cup of all-purpose flour, 2 tablespoons of unsweetened cocoa powder, 1/4 teaspoon of baking powder, 2 tablespoons of granulated sugar, and a pinch of salt.
  • Combine with 1/4 cup milk and 2 tablespoons vegetable oil.
  • Microwave for 70 seconds.

Cocoa powder adds a wonderful chocolate flavor to your favorite desserts. It’s rich in cancer-fighting chemicals and can help protect your heart health. But don’t overindulge, as it’s often combined with sugar and fat, which should be enjoyed in moderation.

Is cocoa powder good or bad for your health?

Cocoa powder is loaded with antioxidants that can boost heart health and prevent cancer. But watch out for the sugar and fat that are often paired with it.

Is there a difference between cocoa and cocoa powder?

Cocoa powder is made from crushed and roasted cacao beans.

What kind of cocoa powder is healthiest?

Natural cocoa powder contains more antioxidants than processed cocoa powders.

Is cocoa powder 100% cacao?

Natural cocoa powder is made just from roasted cocoa beans. On the other hand, cacao powder is made from unroasted cocoa beans.

Is 2 tablespoons of cocoa powder a day too much?

One tablespoon of cocoa powder is considered a serving. It has about 12 calories.