Table of contents
Unsweetened cocoa powder (organic) is the dry matter that results from the processing of fermented cocoa beans alongside cocoa butter. It has many valuable ingredients that are retained, especially when not roasted (raw).
Culinary uses of unsweetened cocoa powder
The most famous use of cocoa powder is to make the drink called cocoa (pronounced [kaˈka͜u] or [kaˈkaːo]) or '(hot) chocolate'. For a vegan version, mix cocoa powder with a plant-based milk (e.g., oat milk) and, if necessary, with some sugar or other sweeteners (e.g., agave syrup, dates). Unsweetened cocoa is significantly healthier. Cocoa can be used to make a cold, warm or hot drink. Cocoa powder does not dissolve very well in cold drinks due to its high fat content.
Cocoa powder is also suitable for the production of all kinds of chocolate products such as ice creams, creams, sauces, spreads and puddings (e.g., raw chocolate pudding with avocado and banana or chia). Raw cocoa powder without sugar is particularly popular as a baking ingredient: that is why it is often referred to as 'baking cocoa'. The powder is used to make a variety of cakes, muffins, brownies and biscuits with cocoa flavor. Vegan waffles, crêpes, semolina porridge and porridge can also be refined with it.
As a spice, unsweetened cocoa powder gives cooked dishes a slight chocolaty note. It goes well with savory dishes such as chilli sin carne, vegan goulash and spaetzle pans. We present a highly recommended recipe with cocoa powder here: stuffed peppers with mushroom and walnut filling and tomato sauce (in German only).
Is cocoa powder raw food? The unsweetened cocoa powder can be eaten raw. It is important to note that cocoa powder is often made from roasted cocoa beans. Whether cocoa is of raw food quality depends on the temperatures used during production, which vary from country to country: in Europe, temperatures < 42 °C are considered raw, in the US temperatures below 45-47 °C are considered raw. However, during the fermentation and drying of cocoa beans in the sun, temperatures of over 50 °C can occur, and it is difficult to control the temperature during this process.
Is cocoa powder vegan? Unsweetened cocoa powder is purely vegan. However, finished cocoa mixtures often contain milk-based additives and added vitamin D that is often of animal origin (e.g., from wool fat).
Vegan recipe for Porridge with Cocoa Powder
Ingredients (for 2 people): 70 g rolled oats, 350 ml oat milk, 150 ml water, 1 tbsp unsweetened cocoa powder (organic), ½ tsp cardamom (ground), ½ tsp cinnamon (ground). Topping ideas: 2 tbsp granola, 1 banana, 2 tsp hemp seeds, 2 tsp cacao nibs, handful of blueberries.
Procedure: Put the rolled oats in a pan. Combine oat milk and water, but reserve about 50 ml of the oat milk and water mixture separately. Stir in the cocoa powder into this 50 ml mixture until there are no lumps; then add the cardamom and cinnamon. Add the main part of the oat milk-water mixture (approx. 450 ml) to the rolled oats in the pan and bring to the boil while stirring. Then cook the porridge for about 10 minutes. Add the liquid cocoa-spice mixture and simmer for another 2 minutes. Stir constantly during the cooking process so that the porridge does not burn. Divide the chocolate porridge into two bowls, garnish with the desired toppings and serve.
To find vegan recipes with cocoa powder (unsweetened), follow the reference: "Recipes that have the most of this ingredient".
Not only vegans and vegetarians should read this: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes. |
Purchasing - storage
Unsweetened cocoa powder is available all year round in well-stocked supermarket chains and in the local farmer’s markets, including Walmart, Costco, Whole Foods Market, Target, Albertsons and Safeway (United States); Asda, Sainsbury’s, Tesco, Morrisons, Aldi, Lidl, and Holland & Barret (United Kingdom); Metro, Extra Foods, Real Canadian Superstore and Goodness Me (Canada); and Coles, Woolworths, and Harris Farm (Australia). Many cocoa powders that you find in stores (including unsweetened ones) are made from roasted cocoa beans. They are not considered raw food. However, the powder can be purchased in many organic supermarkets, health food stores, delicatessens and online shops in organic quality and as raw food. When buying cocoa, always pay attention to the information on the packaging.
Storage tips
Cocoa powder should be stored in a cool, dry place and tightly sealed. A screw-top jar or a jar that can be closed tightly is ideal for storage. Since cocoa powder quickly takes on other smells, it should not be stored near tea or coffee. The cocoa powder has a shelf life of several months.
Ingredients - nutritional values - calories
The energy content of 100 g of unsweetened cocoa powder is 228 kcal. These come primarily from carbohydrates (58 g/100g), of which 1.8 g are sugars. With 20 g protein and 14 g fat per 100 g, unsweetened cocoa is high in protein, but also high in fat. Fiber is also well represented, with 37 g/100g - similar to carob powder (40 g/100g) and paprika powder (35 g/100g).1
The proportion of manganese in cocoa powder is 3.8 mg/100g, which contributes well to the daily requirement even with small amounts. Oatmeal (3.6 mg/100g) and macadamia nuts (4.1 mg/100g) contain a similar amount of manganese. With 60 mg/100g, cloves contain more than 15 times the quantity of manganese, but you only consume very little of the spices.1
Unsweetened cocoa powder contains 499 mg magnesium per 100 g, similar to sea salt (501 mg/100g) and dried dill (451 mg/100g). With 700 mg magnesium per 100 g, unpeeled hemp seeds have a very high value of this element.1
Unsweetened cocoa powder contains 0.29 g of tryptophan per 100 g, which is comparable to flaxseed (0.3 g/100g) and cashew nuts (0.29 g/100g). At 0.93 g/100g, Spirulina contains a little more than three times as much of this amino acid.1
You can find the total ingredients of cocoa powder (unsweetened), the coverage of the daily requirement and comparison values with other ingredients in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.
Health effects
Does cocoa powder have any nutritional value? Although cocoa powder is not exactly low in fat, it does contain some substances that have positive effects on health. Cocoa powder contains flavanols (secondary plant substances, subgroup of flavonoids), which have at least short-term antihypertensive properties. Flavanols increase the elasticity of the vessels and can reduce the risk of cardiovascular diseases.2 The flavanol content depends on the origin of the cocoa beans and the processing of raw cocoa. In addition, flavanol intake is linked to portion size. Cocoa flavanols have antioxidant activities. Consequently, cocoa is suspected to cause an immunomodulating effect in infectious diseases and cancer.3
Methylxanthines are among the secondary plant substances contained in cocoa powder. Among them is caffeine, which improves neuroplasticity and protects neurons from dysfunction and degeneration. But often this effect is a combination of several ingredients. It is believed that a combination of various phytochemicals, including the flavonoids mentioned above (including the flavanol epicatechin), increase the ability to think. Experimental models have shown protection against stroke and Alzheimer's.4
Experimental results suggest a link between the polyphenols (extracts) found in cocoa and the relief of anxiety and depression.5 However, other studies have identified the development of depressive symptoms with higher chocolate consumption.6 Whether we should consume cocoa - and in what quantities to benefit from its anti-depressive effects - is therefore controversial. More detailed investigations should clarify the connection.
The positive properties of cocoa powder depend heavily on whether it was processed within the temperature range of raw food (i.e., if the cocoa beans were not heated too much above 40 °C during production).
Dangers - intolerances - side effects
Although cocoa powder should be used unsweetened, it is often eaten in the form of chocolate-flavored confectionery that contains a lot of sugar and additional fat. The high fat and sugar content increases the risk of obesity and the associated cardiovascular problems.3
When consumed regularly in normal amounts (in people with acne-prone skin), dark chocolate can promote and worsen the development of acne. The milk in milk chocolate can further enhance the effect.7
Cocoa powder contains caffeine and related substances such as theobromine. If the dose is too high, migraine headaches, tachycardia, tremors, hyperexcitability and sweating can occur.8 With normal consumption of cocoa powder and a diet low in purines, theobromine can help reduce the risk of kidney stones (crystallization of uric acid).25
Depending on its origin, cocoa can be contaminated with the heavy metals such as cadmium or lead. Although the pollution is not classified as problematic, there should still be interest in reducing such heavy metal contamination in cocoa products. Cadmium and lead are suspected of causing kidney damage.9
Although cocoa powder does not contain histamine, it does contain other biogenic amines that people with histamine intolerance do not tolerate well.
Traditional medicine - naturopathy
Cocoa is used in folk medicine, e.g., for infectious intestinal diseases, diarrhea, asthma, dry cough and for thyroid regulation.10
Well over 100 uses of cocoa or chocolate as a medicinal treatment were documented between the 16th and 20th centuries. Of these, three uses are the most common: to induce weight gain in emaciated patients, to stimulate the nervous system, and to improve digestion and elimination.3
Ecological footprint - animal welfare
Various methods have been established for the cultivation of cocoa trees for commercial use. The trees either grow in monocultures, for which existing primeval forests are often cleared to create enough space. Alternatively, there is agroforestry, in which cocoa trees grow in a system of other plants. As a result, they are not directly exposed to the sun and therefore require less water. There is more potential for biodiversity in the agroforestry system compared to monocultures.15
The ecological footprint in terms of the amount of CO2 emitted during the production of cocoa powder depends on the cultivation method (organic or conventional cultivation), and on the management system (monoculture or agroforestry). Compared to conventional agroforestry or the cultivation of cocoa trees in monocultures, organic agroforestry produces the lowest amounts of CO2 emissions.20 Overall, however, the ecological footprint is considered large because of the long transport routes from Africa or South America and the many production steps.15 The release of the carbon stored in the trees during clearing and subsequent decomposition or burning, further worsens the ecological footprint.21 It is difficult to know under which management system the cocoa trees were grown for the production of cocoa products. However, you can look for the Rainforest Alliance certified seal. Farms with this certification are encouraged to plant more native trees on their land and promote local agroforestry. Child labor can also be excluded with this seal (also with Fairtrade).22
Cocoa powder has a poor water footprint: almost 16,000 liters of water are needed to produce 1 kg of cocoa powder.14 This is similar to that of roasted coffee, but lower than that of cocoa butter.23
When buying cocoa products, you should give preference to products that are as sustainable as possible. Organic logos indicate environmentally friendly cultivation (pesticide-free), while fair trade seals indicate that the product is produced under fair conditions and without child labor. Organic producers also refrain from fumigation during transport and from alkalizing the cocoa mass (you need additives such as sodium carbonate, potassium carbonate and magnesium oxide, tartaric acid and citric acid - without labeling requirements).24
Animal protection - species protection
The deforestation of the rainforests for cocoa plantations threatens many animals because it takes away their habitat. An example of particularly endangered animals are monkeys. The world's leading cocoa producer, Côte d'Ivoire, experienced a tremendous expansion of the cocoa agro-industry between 1961 and 2000. Much of this expansion occurred at the expense of the forests. The primates living there are suffering and are showing worrying population declines.16
Worldwide occurrence - cultivation
The Maya, Aztec and Inca people knew about the benefits of cocoa and attributed a special role to it from their own experience. The cacao drink was reserved for the select few, such as the ruler Moctezuma. The Spanish conqueror Hernán Cortés brought cocoa to Europe in 1528.11
The cacao plant is native to Central America, but is now cultivated in many other tropical areas.12 Many plantations are located in the tropical rainforests of West Africa. The largest producers are the Côte d'Ivoire, Ghana and Indonesia.13
Industrial production
You need fermented cocoa beans, which are cleaned and often roasted beforehand, to produce cocoa powder. This makes it easier to remove the shell from the cocoa nib. The beans are then ground in cocoa mills. A sticky cocoa mass is formed.
What is cocoa powder? To obtain cocoa powder, the fat - the cocoa butter - must be extracted from the cocoa mass using a hydraulic press. After the cocoa butter is removed, a press cake is left, which is then ground into cocoa powder.17
Cocoa powder is categorized according to its cocoa butter content. The term for powder from which a lot of fat has been removed is 'heavily de-oiled' (at least 8% cocoa butter). Low-oil powder has a higher fat content (at least 20%) and a more intense taste.
Many manufacturers add another step, namely alkalization (Dutching / Dutch Process). In this chemical process, the cocoa mass is treated with alkaline solutions of, e.g., potassium carbonate or sodium carbonate before pressing. Such ingredients are not subject to any labeling requirements. These solutions neutralize the acidity and reduce the bitter taste. The process is also intended to improve the solubility of the powder. Dark cocoa powder is alkalized and processed; untreated, natural cocoa powder is significantly lighter.18
To get raw cocoa powder, the cocoa beans must have undergone raw and gentle processing at very low temperatures (up to 42 or 47 °C depending on the region).
Additional information
Cocoa powder is obtained from the cocoa tree (Theobroma cacao), which belongs to the mallow family. The tree bears fruits in the form of capsules or pods. The contents of these split capsules are seeds, which are important for the production of cocoa powder.
Alternate names
Cocoa powder (unsweetened) or cocoa powder without sugar is often also referred to as baking cocoa or pure or unsweetened cocoa.
In English, unsweetened cocoa powder is called unsweetened cocoa powder (not: cacao powder).
Other applications
Cocoa can be found in some cosmetic products. It prevents the formation of wrinkles and is good for stressed skin.
In addition, cocoa is becoming more and more popular as a "drug" in certain party scenes. As a drink or pill (capsule), cocoa is used by euphoria party goers to sharpen their perception. However, the effect is subtle, which is why cocoa cannot really be described as a party drug. A placebo effect is also conceivable.19
Bibliography - 25 Sources
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22. | Rainforest-Alliance. Rainforest Alliance-zertifizierter Kakao. 2022. |
23. | Mekonnen MM, Hoekstra AY. The green, blue and grey water footprint of crops and derived crop products. Hydrol. Earth Syst. Sci. 2011; 15:1577-1600. |
24. | Chemie-in-lebensmitteln.katalyse.de Gewinnung von Kakaopulver und Kakaobutter. |
25. | Costa-Bauza A, Grases F, Calvó P, Rodriguez A, Prieto RM. Effect of Consumption of Cocoa-Derived Products on Uric Acid Crystallization in Urine of Healthy Volunteers. Nutrients. 2018 Oct 16;10(10):1516. |
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