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Cacao powder: benefits, uses and differences to cocoa powder
Written byH&B editorial team
Reviewed bySarah Harris
Is cacao anything like chocolate? And is it worth making the swap? Our nutritionist explains
Summary
1What is cacao powder?
Cacao powder comes from the cacao tree, which is also where chocolate comes from. It’s a much less processed alternative...
2Magnesium in cacao
Dark chocolate (containing 70-85% cacao) contains three times the magnesium of milk chocolate. (But it shouldn’t be your main source...)
3Fancy a vegan cacao hot choc?
Put one teaspoon of cacao powder into a mug, add boiling water and stir. Voila: you have a no-sugar, vegan hot chocolate...
A sprinkle of cacao is appearing across social feeds everywhere, often served up with some alluring health claims. But does it taste like chocolate? And does it actually offer any benefits?
Here’s the lowdown on this chocolate alternative, as well as how to include it in your diet, with help from H&B nutritionist Sarah Harris...
What is cacao powder?
Cacao powder comes from the cacao tree, which is also where chocolate comes from. But chocolate involves a lot of steps to get from bean to bar.
Cacao powder is a much less processed alternative to chocolate, which is why you might hear it called ‘raw cacao’.
“The major difference between cacao and cocoa powder is in their processing after the beans have been harvested,” Sarah says. "Cocoa is more mellow due to the processing that it goes through. On the other hand, cacao has a deeper, richer taste.”
In its pure form, there’s no dairy or sugar added to cacao powder. This makes it suitable for people following a vegan or dairy-free diet. Plus it’s got some important nutrients, as we’ll find out later...
How do you pronounce cacao?
Cacao is pronounced ‘ka’ and ‘cow’ – which is ironic because unlike many forms of chocolate, it doesn’t contain any dairy! It can also be a bit tricky to spell, having many of the same letters as ‘cocoa’. But there are some key differences.
What’s the difference between cacao, cocoa and chocolate?
Cacao is available in different forms, from nibs to powder. It has a more bitter taste than cocoa or chocolate.
You may sometimes hear of people using it for ‘cacao ceremonies’, where a drink is made from cacao and then consumed alongside certain traditional and ancient rituals, namely ‘healing’ rituals. Cacao ceremonies originate from ancient Mayan and Aztec traditions, and so cacao has a special place in certain cultures.
Cocoa goes through more processes than cacao to make it more palatable (aka tasty...). It can be enjoyed alone – often in a hot drink – or used for baking.
It’s also a main ingredient in chocolate. Like cacao, cocoa is a source of polyphenols, which are thought to feed our good gut bacteria.1 But check the label, as many cocoa powders have added sugars and other ingredients.
This is the stuff we all know and love. It comes in dark, milk and white versions and has ingredients added to make it taste delicious and help it last on shop shelves.
Some of these versions – which contain high amounts of cocoa – are potentially rich in beneficial polyphenols. However, even if you're choosing high-quality dark chocolate, it should only be consumed as part of a balanced diet.
Cacao powder vs. cocoa powder
Both cacao powder and cocoa powder (the kind you might use in baking) start as seeds harvested from the cacao tree. You might also have heard of cacao nibs, which are made of raw cacao but larger and rougher in texture.
Sarah puts it simply: “Cacao is unsweetened and minimally processed. Cacao pods are harvested and processed to make cocoa powder, including fermentation and roasting.”
Packaged cocoa powder also commonly contains added sugar and dairy. This makes it unsuitable for vegans and people with dairy allergies and intolerances.
When it comes to taste and texture, less processing means cacao can be grittier than cocoa. Cacao also has a deep, earthy flavour with a hint of bitterness.
Why swap chocolate for cacao?
Lots of us crave something chocolatey every so often, and in moderation this is completely fine. But why not swap your standard sweet treat from time to time for an ingredient with potentially more benefits?
Since there’s less heat and processing involved in making raw cacao, you can expect to receive a bigger amount of the original bean’s nutrition than in your supermarket choc bar. As a result, when eaten in moderation, cacao can offer certain benefits, which we’ll go through in detail.
There’s also the saturated fat and refined sugar that’s added to most chocolate to consider.
Potential benefits of cacao
Cacao is a rich source of important nutrients including...
- Flavonoids
Cacao is rich in flavonoids, which are substances found in plants that have antioxidant properties.2 This means they help reduce the damage caused by oxidative stress.
In a small study by the University of Birmingham, 30 men were given a high-flavanol cocoa drink or a lower-flavanol cocoa drink (originally from cacao) before a stressful task. The group given the high-flavanol drink showed improved peripheral blood flow and less endothelial (blood vessel lining) dysfunction than their counterparts.
However, due to the limitations and short follow-up period, more research is needed to confirm these potential benefits.3 - Magnesium
As the mineral behind hundreds of chemical reactions around your body, there are many potential benefits of adding foods containing magnesium to your diet. For example, it’s important for energy production and normal bone and muscle function.4
Dark chocolate (containing 70-85% cacao) contains three times the magnesium of milk chocolate.2 But it shouldn’t be your main source, since it’s still high in sugar and fat.5
A sprinkle of cacao on your porridge adds a little extra magnesium to your day, without as many calories as milk chocolate. - Iron
Cacao is a great option if you’re following a plant-based diet and looking for a source of iron. Three tablespoons of cacao contains 23% of a man’s or a postmenopausal woman’s recommended daily iron intake and 13.5% of a premenopausal woman’s.6
However, as the iron is plant-based rather than meat-based (a non-heme iron source), to get the maximum benefits you may want to combine it with something containing vitamin C.7 - Potassium
Good news: dark chocolate (containing 75-80% cacao) contains 114mg potassium per 100kcals’ worth.2
That only adds 3% to your recommended daily intake, but it’s just another of the minerals on offer.8 Again, it shouldn’t be your main source – any kind of chocolate's still high in sugar and fat.5
Potassium supports normal blood pressure and muscle function, plus a normal nervous system – so it has an important role in your everyday functioning.9,10,11 And if dark chocolate plays a tiny part in that, then – well, we'll take it.
Can I use cocoa powder instead of cacao powder?
While you can substitute one for the other, you should expect there to be a difference in flavour and consistency. In general, it’s best to keep to the ingredient that your recipe suggests. But it can still be a great swap with a few adjustments.
For example, cacao powder has a stronger flavour. You should also expect it to be more difficult to dissolve than standard cocoa powder. So, you may need to alter the amount of powder used and the liquid content of the recipe.
5 uses for cacao powder
- Warm up with cacao hot chocolate
Put one teaspoon of cacao powder into a mug, add boiling water and stir. Voila: you have a no-sugar, vegan hot chocolate. Sweeten with a little agave if you like. Prefer milk in your hot choc? For a more decadent version, check out our creamy plant-based cacao recipe. - Whizz up a chocolate and banana protein smoothie
A cacao-infused smoothie is perfect for after a workout. Blend one sliced frozen banana, two tablespoons of cacao powder, two tablespoons of almond butter, 235ml of almond milk and one level scoop of your chosen chocolate protein. - Kick-start your breakfast
Chocolatey cereal is the ultimate nostalgic breakfast. But maybe it’s not on your everyday menu. Next time you reach for a bowl of cereal, why not add a teaspoon of cacao and a small handful of your favourite dried fruits? It works great stirred into porridge, too. - Add flavour to yoghurt
Chocolate yoghurt? Yes please. Mix a little cacao through natural yoghurt or even a smoothie bowl. - Bake your own treats
You can replace chocolate with cacao powder – though, as we've mentioned, you may need to adjust the amounts.
Don’t just take our word for it though – our expert Sarah agrees. “I regularly use cacao powder instead of cocoa in my baking, especially brownies,” she says.
The final say
A daily trip to the sweet shop isn’t going to work wonders – quite the opposite. But next time you have that chocolatey craving, why not try something different? Cacao could be a sugar-free, nutrient-rich alternative to your usual sugary chocolate treat.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Wang X, Qi Y, Zheng H. Dietary Polyphenol, Gut Microbiota, and Health Benefits. Antioxidants (Basel) [Internet]. 2022 Jun 20 [cited 2024 Oct 18]; 11(6): 1212. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9220293/
2. Katz DL, Doughty K, Ali A. Cocoa and Chocolate in Human Health and Disease. Antioxid Redox Signal [Internet]. 2011 Nov 15 [cited 2024 Oct 18]; 15(10): 2779-2811. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
3. Baynham R, Veldhuijzen van Zanten JJCS, Johns PW, Pham QS, Rendeiro C. Cocoa Flavanols Improve Vascular Responses to Acute Mental Stress in Young Healthy Adults. Nutrients [Internet]. 2021 Mar 27 [cited 2024 Oct 18]; 13(4): 1103. Available from: https://www.mdpi.com/2072-6643/13/4/1103
4. National Institutes of Health (NIH). Magnesium – Health Professionals [Internet]. NIH [reviewed 2022 Jun 2; cited 2024 Oct 18]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
5. British Heart Foundation (BHF). Is chocolate good for me? [Internet]. BHF [cited 2024 Oct 18]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/chocolate
6. NHS. Iron [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Oct 18]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
7. Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci [Internet]. 1980 [cited 2024 Oct 18]; 355: 32-44. Available from: https://pubmed.ncbi.nlm.nih.gov/6940487/
8. NHS. Others – Vitamins and minerals [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Oct 18]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
9. European Commission. Characteristics [Internet]. European Commission [cited 2024 Oct 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6445
10. European Commission. Characteristics [Internet]. European Commission [cited 2024 Oct 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6444
11. European Commission. Characteristics [Internet]. European Commission [cited 2024 Oct 18]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6443
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