Back to the Cocoa Powder Guide
Cocoa powder nutrition facts, from the printed label on the Grevista package: one tablespoon (6 g) has 20 calories, 1 g protein, 1.3 g fat, 3 g total carbohydrate and 1 g fiber, with 0 g sugar. That works out to 2 g net carbs per tablespoon, plus 6 mg calcium, 0.7 mg iron and 71 mg potassium.
These are the values printed on the package, not a generic database figure. Always check the Nutrition Facts panel on the product you have.
Cocoa powder looks like a pantry staple with almost nothing in it, and the numbers on the label are small. Here is what one tablespoon really contains.
Key facts: 1 tablespoon of Grevista cocoa powder (from the package label)
| What | Value | Unit | Source and date |
|---|---|---|---|
| Servings per container | about 42 | servings | Grevista package label, photographed September 22, 2026 |
| Serving weight | 1 tbsp = 6 | g | Grevista package label, September 22, 2026 |
| Calories | 20 | kcal | Grevista package label, September 22, 2026 |
| Total fat | 1.3 | g | Grevista package label, September 22, 2026 |
| Saturated fat | 0.8 | g | Grevista package label, September 22, 2026 |
| Trans fat | 0 | g | Grevista package label, September 22, 2026 |
| Cholesterol | 0 | mg | Grevista package label, September 22, 2026 |
| Sodium | 0 | mg | Grevista package label, September 22, 2026 |
| Total carbohydrate | 3 | g | Grevista package label, September 22, 2026 |
| Net carbs (total carbohydrate minus fiber) | 2 | g | Grevista arithmetic from the package label, September 22, 2026 |
| Dietary fiber | 1 | g | Grevista package label, September 22, 2026 |
| Total sugars (incl. added sugars) | 0 | g | Grevista package label, September 22, 2026 |
| Protein | 1 | g | Grevista package label, September 22, 2026 |
| Vitamin D | 0 | mcg | Grevista package label, September 22, 2026 |
| Calcium | 6 | mg | Grevista package label, September 22, 2026 |
| Iron | 0.7 | mg | Grevista package label, September 22, 2026 |
| Potassium | 71 | mg | Grevista package label, September 22, 2026 |
| Ingredients | 100% Cocoa Powder | — | Grevista package label, September 22, 2026 |
| Dairy ingredients in plain cocoa powder | 0 | ingredients | 21 CFR §163.113, checked September 15, 2026 |
These figures come from the Nutrition Facts panel photographed on a Grevista package (250 g box; about 42 servings, consistent with a 6 g tablespoon serving) on September 22, 2026. They can differ slightly from generic USDA database values for “cocoa powder” as a category, shown further below for comparison — use the numbers above, or the label on the package you own, for anything that matters (a diet plan, a macro count).
Storage and manufacturer, from the label
- Storage: store in a cool, dry place away from direct sunlight.
- Manufactured by: Vietnam Cacao Brother Co., Ltd, 472 Pham Hung St., Hoa Phuoc Ward, Hoa Vang District, Da Nang, Vietnam. Distributed by Grevista.
What are the nutrition facts for cocoa powder per 100 g?
The table below is the general USDA database entry for “cocoa, dry powder, unsweetened” as a food category, not the Grevista label. Use it only to compare brands or when you do not have a label in hand; for this product, use the label table above.
| Nutrient | 1 tbsp (5.4 g) | 2 tbsp (10.8 g) | ¼ cup (21.5 g) | 100 g |
|---|---|---|---|---|
| Calories | 12 | 25 | 49 | 228 |
| Protein | 1.1 g | 2.1 g | 4.2 g | 19.6 g |
| Total fat | 0.7 g | 1.5 g | 2.9 g | 13.7 g |
| Saturated fat | 0.4 g | 0.9 g | 1.7 g | 8.1 g |
| Total carbohydrate | 3.1 g | 6.3 g | 12.4 g | 57.9 g |
| Dietary fiber | 2.0 g | 4.0 g | 8.0 g | 37.0 g |
| Total sugars | 0.1 g | 0.2 g | 0.4 g | 1.75 g |
| Net carbs (carbohydrate minus fiber) | 1.1 g | 2.3 g | 4.5 g | 20.9 g |
| Sodium | 1 mg | 2 mg | 5 mg | 21 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Source: USDA FoodData Central, “Cocoa, dry powder, unsweetened” (FDC ID 169593). Values per serving are based on the per-100 g figures and USDA portion weights.
What minerals are in cocoa powder?
Cocoa powder is concentrated in several minerals by weight, but a tablespoon is a small serving, so the per-spoon amounts are modest except for copper.
| Mineral | 1 tbsp (5.4 g) | % Daily Value per tbsp | 100 g |
|---|---|---|---|
| Copper | 0.20 mg | 23% | 3.79 mg |
| Manganese | 0.21 mg | 9% | 3.84 mg |
| Magnesium | 27 mg | 6% | 499 mg |
| Iron | 0.75 mg | 4% | 13.9 mg |
| Phosphorus | 40 mg | 3% | 734 mg |
| Zinc | 0.37 mg | 3% | 6.8 mg |
| Potassium | 82 mg | 2% | 1,524 mg |
| Calcium | 7 mg | 1% | 128 mg |
% Daily Value uses the adult Daily Values used on U.S. nutrition labels. Cocoa is not a meaningful source of vitamins at typical servings.
Does cocoa powder have protein?
Yes, a little. Cocoa powder is about 20% protein by weight (19.6 g per 100 g), but a tablespoon provides only about 1.1 g, roughly 2% of the Daily Value. For comparison, a large egg has about 6 g. Cocoa adds flavor to high-protein foods such as Greek yogurt, milk or a protein shake; it is not a protein source on its own at normal servings. For shake and snack ideas, see how much protein cocoa powder adds.
| Serving | Protein | Calories |
|---|---|---|
| 1 tbsp (5.4 g) | 1.1 g | 12 |
| 2 tbsp (10.8 g) | 2.1 g | 25 |
| ¼ cup (21.5 g) | 4.2 g | 49 |
Is cocoa powder keto friendly?
Unsweetened cocoa powder fits most keto meal plans in typical amounts. On the Grevista label, a tablespoon has 3 g of total carbohydrate, of which 1 g is fiber, leaving 2 g net carbs, and 0 g sugar. What breaks a keto plan is usually what comes with the cocoa: hot cocoa mixes, sweetened cocoa and chocolate syrups are mostly sugar.
| Product | Net carbs per serving | Fits keto? |
|---|---|---|
| Grevista cocoa powder, 1 tbsp (6 g) | 2 g (package label) | Usually yes |
| Unsweetened cocoa powder, ¼ cup, USDA reference | about 4.5 g (USDA) | Count it toward your daily limit |
| Sweetened hot cocoa mix | Check the label; sugar is usually the first ingredient | Usually no |
We make no weight-loss claims. Whether cocoa has added sugar, and how to spot it on a label, is covered in does cocoa powder have sugar.
Is cocoa powder vegan?
Plain unsweetened cocoa powder is plant-based: it is made only from ground cacao beans, with no dairy. Hot cocoa mixes and some drinking chocolates often contain milk powder or other dairy ingredients, so they may not be. Two checks settle it: the ingredients list should show only cocoa, and if you avoid dairy strictly, look for an allergen or cross-contact statement from the manufacturer. For dairy in mixes, Dutch-process and a quick plant-milk hot cocoa, see is cocoa powder vegan.
Does natural or Dutch-process cocoa have different nutrition?
The main macronutrients are similar. USDA’s separate entry for alkalized cocoa shows a few differences:
| Per 100 g | Natural (FDC 169593) | Processed with alkali (FDC 169594) |
|---|---|---|
| Calories | 228 | 220 |
| Protein | 19.6 g | 18.1 g |
| Fiber | 37.0 g | 29.8 g |
| Potassium | 1,524 mg | 2,510 mg |
The higher potassium in alkalized cocoa is consistent with the potassium carbonate commonly used to alkalize it. What alkalizing does to flavor and baking is in natural vs Dutch-process cocoa powder.
How much caffeine and theobromine is in cocoa powder?
| Serving | Caffeine | Theobromine |
|---|---|---|
| 1 tbsp (5.4 g) | 12 mg | 111 mg |
| 2 tbsp (10.8 g) | 25 mg | 222 mg |
| 100 g | 230 mg | 2,057 mg |
For comparison, an 8-ounce cup of coffee has about 80–100 mg of caffeine. Daily amounts and who should be careful are covered in how much cocoa powder per day, and caffeine by drink in how much caffeine is in cocoa powder.
Which figures should you use?
For a medical diet, a food label or a strict macro count, use the Nutrition Facts panel on the package you own, since brands and processing differ. Plain cocoa powder carries a little caffeine and theobromine (about 12 mg and 111 mg per USDA tablespoon), and these figures describe plain cocoa, not sweetened hot cocoa mixes, chocolate syrup or drinking chocolate. Gluten is a label question too: plain cocoa is naturally gluten-free, and we explain where mixes differ in is cocoa powder gluten-free.
How does Grevista’s cocoa fit keto and vegan diets?
The cocoa Grevista distributes is a one-ingredient, unsweetened, non-alkalized cocoa powder:
- Keto-friendly: unsweetened, 2 g net carbs per tablespoon on the printed label (3 g total carbohydrate minus 1 g fiber). Check the Nutrition Facts on your own package.
- Vegan: a plant-based single ingredient (100% cocoa, no dairy), vegan-friendly.
Grevista is our own brand: we distribute this cocoa and earn revenue when you buy it on Amazon. Disclosure.
Following a low-carb plan? Our guide to whether cocoa powder is keto works out net carbs per tablespoon and per ¼ cup, with simple keto uses.
Frequently asked questions
How many calories are in a tablespoon of cocoa powder?
About 12 calories in a level tablespoon (5.4 g) of unsweetened cocoa powder, according to USDA data.
How many calories are in 1/4 cup of cocoa powder?
About 49 calories in ¼ cup (21.5 g) of unsweetened cocoa powder, based on USDA figures, with about 4 g of protein and 8 g of fiber.
How many net carbs are in cocoa powder?
About 1.1 g per tablespoon: 3.1 g total carbohydrate minus 2.0 g fiber.
Does unsweetened cocoa powder have sugar?
Almost none: about 0.1 g per tablespoon, naturally present. Any added sugar would appear in the ingredients list.
Is cocoa powder dairy free?
Plain cocoa powder contains no dairy ingredients. Mixes often do, and cross-contact depends on the factory, so check the allergen statement if you need to avoid milk strictly.
What nutrients are in cacao powder per tablespoon?
The same as cocoa powder, since both are ground cacao with most of the fat removed: about 12 calories, 1.1 g protein, 2.0 g fiber, 27 mg magnesium and 0.75 mg iron.
Before you go
The label tells you what is in the cocoa. For the full picture, read the lab reports and quality checks:
- Heavy metals in cocoa powder — the question behind every nutrition label.
- Five checks for cocoa quality — beyond the label.
- How to choose the best cacao powder — four things to check before you buy.
- High-flavanol cocoa powder — one compound people ask about.
- How much cocoa powder is too much? — amounts worth knowing.
- Sugar-free hot cocoa mix — a recipe built on these numbers.
Looking for a one-ingredient, unsweetened cocoa to match these figures? The Grevista 200 g (7 oz) unsweetened, non-alkalized cocoa powder.
Sources
- U.S. Department of Agriculture. FoodData Central: Cocoa, dry powder, unsweetened (FDC ID 169593), retrieved via FDC API September 15, 2026.
- U.S. Department of Agriculture. FoodData Central: Cocoa, dry powder, unsweetened, processed with alkali (FDC ID 169594), retrieved via FDC API September 15, 2026.
Written by the Grevista Editorial Team. Last updated November 2, 2026. How we check facts: Editorial Policy.