Data source: USDA FoodData Central, SR Legacy, FDC 169593 (Cocoa, dry powder, unsweetened).
Fun facts
- The Aztecs and Maya of Central America once used cocoa beans as money. Their cocoa drinks were bitter and spicy, nothing like today's sweet ones.
- 100g of unsweetened cocoa powder has 228 kcal, 37g of fiber, 19.6g of protein and just 1.8g of sugar. A tablespoon is about 5g, so around 11 kcal and nearly 2g of fiber.
- Cocoa is rich in minerals too: 100g holds 1,524mg of potassium and 13.9mg of iron. Of course, you only use a spoon or two at a time.
- Vietnam grows cacao in the Central Highlands and the Mekong Delta, in places like Đắk Lắk, Bến Tre and Tiền Giang.
Choosing and storing
Read the label: pure cocoa powder has one ingredient, cocoa. Instant cocoa or "cocoa milk" mixes often list sugar first. Dutch-process (alkalized) cocoa is darker and milder; natural cocoa is lighter and slightly tangy. Keep it in a sealed jar somewhere cool and dry, away from damp and strong smells.
Cooking it well
Stir cocoa into a splash of hot water or warm milk until smooth before adding the rest, and your drink will be silkier and more aromatic. Cocoa loves oats, banana smoothies and baking. Because it is naturally bitter, it is easy to overdo the sugar; our tips on sugar swaps are in sugar-free baking. At kOBE, our home recipe library has more than 30 dishes with cocoa, sweetened with monk fruit sweetener.
