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Cocoa bean nutrition: calories, carbs, GI, protein, fiber, fats

Cocoa, dry powder, unsweetened, processed with alkali
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cocoa bean

Cocoa bean
Calories ⓘ Calories per 100-gram serving 220
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 28.5 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (5.4 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -30.7 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157511000822 783mg
TOP 4% Iron ⓘHigher in Iron content than 96% of foods
TOP 5% Potassium ⓘHigher in Potassium content than 95% of foods
TOP 7% Fiber ⓘHigher in Fiber content than 93% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 9% Magnesium ⓘHigher in Magnesium content than 91% of foods

Cocoa bean calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 220
Calories in 1 cup 189 86 g
Calories in 1 tbsp 12 5.4 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72% 7%
Calcium: 111 mg of 1,000 mg 11%
Iron: 15.52 mg of 8 mg 194%
Magnesium: 476 mg of 420 mg 113%
Phosphorus: 728 mg of 700 mg 104%
Potassium: 2509 mg of 3,400 mg 74%
Sodium: 19 mg of 2,300 mg 1%
Zinc: 6.37 mg of 11 mg 58%
Copper: 3.607 mg of 1 mg 401%
Manganese: 3.737 mg of 2 mg 162%
Selenium: 13.2 µg of 55 µg 24%
Choline: 11.4 mg of 550 mg 2%

Mineral chart - relative view

Iron
15.52 mg
TOP 4%
Potassium
2509 mg
TOP 5%
Phosphorus
728 mg
TOP 8%
Magnesium
476 mg
TOP 9%
Zinc
6.37 mg
TOP 14%
Copper
3.607 mg
TOP 15%
Calcium
111 mg
TOP 20%
Manganese
3.737 mg
TOP 26%
Selenium
13.2 µg
TOP 56%
Sodium
19 mg
TOP 81%
Choline
11.4 mg
TOP 84%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.11 mg of 1 mg 9%
Vitamin B2: 0.46 mg of 1 mg 35%
Vitamin B3: 2.4 mg of 16 mg 15%
Vitamin B5: 0.254 mg of 5 mg 5%
Vitamin B6: 0.118 mg of 1 mg 9%
Folate: 32 µg of 400 µg 8%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.4 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B2
0.46 mg
TOP 16%
Folate
32 µg
TOP 41%
Vitamin B1
0.11 mg
TOP 46%
Vitamin B3
2.4 mg
TOP 55%
Vitamin B6
0.118 mg
TOP 60%
Vitamin K
2.4 µg
TOP 63%
Vitamin B5
0.254 mg
TOP 77%
Vitamin E
0.1 mg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

18% 14% 57% 3% 8%
Protein:
Daily Value: 36%
18.1 g of 50 g
36%
Fats:
Daily Value: 20%
13.1 g of 65 g
20%
Carbs:
Daily Value: 19%
58.3 g of 300 g
19%
Water:
Daily Value: 0%
2.7 g of 2,000 g
0%
Other:
7.8 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 291% 205% 151% 121% 130% 54% 149% 180% 134%
Tryptophan: 271 mg of 280 mg 97%
Threonine: 716 mg of 1,050 mg 68%
Isoleucine: 701 mg of 1,400 mg 50%
Leucine: 1097 mg of 2,730 mg 40%
Lysine: 907 mg of 2,100 mg 43%
Methionine: 187 mg of 1,050 mg 18%
Phenylalanine: 869 mg of 1,750 mg 50%
Valine: 1086 mg of 1,820 mg 60%
Histidine: 312 mg of 700 mg 45%

Fat type information

62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g

Fiber content ratio for Cocoa bean

3% 51% 46%
Sugar: 1.76 g
Fiber: 29.8 g
Other: 26.74 g

All nutrients for Cocoa bean per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 220kcal 11% 44% 4.7 times more than OrangeOrange
Protein 18.1g 43% 29% 6.4 times more than BroccoliBroccoli
Fats 13.1g 20% 26% 2.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 28.5g N/A 26% 1.9 times less than ChocolateChocolate
Carbs 58.3g 19% 17% 2.1 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 15.52mg 194% 4% 6 times more than BeefBeef
Calcium 111mg 11% 20% 1.1 times less than MilkMilk
Potassium 2509mg 74% 5% 17.1 times more than CucumberCucumber
Magnesium 476mg 113% 9% 3.4 times more than AlmondAlmond
Sugar 1.76g N/A 61% 5.1 times less than Coca-ColaCoca-Cola
Fiber 29.8g 119% 7% 12.4 times more than OrangeOrange
Copper 3.61mg 401% 15% 25.4 times more than ShiitakeShiitake
Zinc 6.37mg 58% 14% Equal to BeefBeef
Phosphorus 728mg 104% 8% 4 times more than Chicken meatChicken meat
Sodium 19mg 1% 81% 25.8 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.1mg 1% 86% 14.6 times less than KiwifruitKiwifruit
Selenium 13.2µg 24% 56%
Manganese 3.74mg 162% 26%
Vitamin B1 0.11mg 9% 46% 2.4 times less than Pea rawPea raw
Vitamin B2 0.46mg 35% 16% 3.5 times more than AvocadoAvocado
Vitamin B3 2.4mg 15% 55% 4 times less than Turkey meatTurkey meat
Vitamin B5 0.25mg 5% 77% 4.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 60% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.4µg 2% 63% 42.3 times less than BroccoliBroccoli
Folate 32µg 8% 41% 1.9 times less than Brussels sproutBrussels sprout
Saturated Fat 7.76g 39% 16% 1.3 times more than BeefBeef
Monounsaturated Fat 4.39g N/A 35% 2.2 times less than AvocadoAvocado
Polyunsaturated fat 0.42g N/A 65% 112.3 times less than WalnutWalnut
Tryptophan 0.27mg 0% 54% 1.1 times less than Chicken meatChicken meat
Threonine 0.72mg 0% 68% Equal to BeefBeef
Isoleucine 0.7mg 0% 70% 1.3 times less than Salmon rawSalmon raw
Leucine 1.1mg 0% 72% 2.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.91mg 0% 72% 2 times more than TofuTofu
Methionine 0.19mg 0% 76% 1.9 times more than QuinoaQuinoa
Phenylalanine 0.87mg 0% 60% 1.3 times more than EggEgg
Valine 1.09mg 0% 59% 1.9 times less than Soybean rawSoybean raw
Histidine 0.31mg 0% 74% 2.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 220
% Daily Value*
20%
Total Fat 13g
36%
Saturated Fat 8g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 19mg
19%
Total Carbohydrate 58g
120%
Dietary Fiber 30g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 0mcg 0%

Calcium 111mg 11%

Iron 16mg 200%

Potassium 2,509mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cocoa bean nutrition infographic

Cocoa bean nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.