We recommend these products based on an intensive research process that's designed to cut through the noise and find the top products in this space. Guided by experts, we spend hours looking into the factors that matter, to bring you these selections.
Did you know chocolate can be good for you? Cacao powder — derived from cocoa beans — is consumable chocolate in its most natural, raw form. This superfood is packed with nutrients you may not normally associate with chocolate, such as magnesium, fiber, and iron. Cacao is the base for chocolate products. When it’s processed into cocoa, the main ingredient in most chocolate treats, it loses most of its nutritional value. Unlike many cocoa powders, cacao powder has no added sugar while maintaining a rich chocolate taste.
You can use cacao powder as a healthy replacement to cocoa powder in any recipe. You can add the powder to a smoothie to give it a chocolate milkshake-like flavor without the sugar or dairy. Cacao powder also provides a burst of energy. While cacao contains little to no caffeine, it does contain theobromine, a natural stimulant that works like caffeine, but without the jitters and inevitable crash.
The use of cacao as food and medicine dates back 3,000 years to its earliest cultivation in Mesoamerica. Cacao is harvested from large, pod-like fruits that grow on the Theobroma Cacao tree, meaning “food of the gods.” Inside these pods are cocoa beans. The beans are fermented, dried, roasted (unless the product is raw), then crushed to make cacao nibs. Cacao powder is produced when these nibs are ground. Raw cacao is made from unroasted beans.
Cacao products like nibs and powder are considered superfoods because they’re packed with phytonutrients. Cacao powder is rich in minerals such as magnesium, iron, calcium, potassium, copper, zinc, chromium, selenium, and manganese. It is high in fiber, but also high in fat. It contains a decent amount of protein while being low in carbohydrates.
Cacao is plentiful in antioxidants, especially a type called polyphenols. It has more antioxidants than tea, blueberries, red wine, and goji berries. What’s more, cacao is packed with flavanols, beneficial plant compounds with antioxidant and anti-inflammatory properties.
Cocoa powder is generally more processed than cacao powder and undergoes a higher temperature during the roasting process. Cocoa powder still has many of the same phytonutrients as cacao but is less nutrient dense — particularly in antioxidants — because it is heat processed (anything heated over 104℉ starts to lose its nutritional value).
Many cocoa powders are also mixed with sugar and even dairy. Be aware that although raw cacao powder is rich and chocolatey to the taste, it’s also bitter. Further, cacao powders are more expensive than cocoa powders. For these reasons, cocoa powders are often favored in recipes. You can substitute cacao powder for cocoa powder in recipes in a 1:1 ratio, but the flavor of your finished product will be much less sweet with cacao.
Antioxidants in chocolate are known to support heart health, and cacao exceeds the antioxidant content of dark chocolate. Antioxidants reduce the risk of coronary heart disease and stroke.
Raw cacao is a magnesium-rich food. Magnesium is a mineral essential to our nerves and muscles, and it keeps our heart rate steady.
Cacao can stimulate neurotransmitters in the brain that produce more focus and awareness (phenylethylamine) and bliss (anandamide). It also allows more happiness-inducing serotonin to circulate in your brain.
The flavanol epicatechin contained in cacao may reduce blood pressure by improving nitric oxide levels in the body.
Cacao contains tryptophan, an amino acid that helps your body relax.
We already know the stimulant theobromine in cacao has a caffeine-like effect to give you an energy boost. The polyphenols and flavanols will improve brain function by increasing blood flow to the brain. This may have a positive effect on neurodegenerative diseases as well.
The high fiber in cacao (9 grams per ounce) will keep your bowels moving and help you feel full, promoting weight loss.
Other health benefits of the flavanols in cacao are promising in preliminary studies, including its anti-cancer properties, improvements to asthma, and reduction in the risk of diabetes, as it helps maintain healthy blood sugar levels.
Cacao powders come in resealable bags or jars. They come in quantities of 1, 2, or 5 pounds, and also 8, 12, 16 or 32 ounces.
Inexpensive cacao powders are $0.36 to $0.53 an ounce. These may or may not be organic.
Mid-priced cacao powders range from $0.62 to $0.94 an ounce. These are usually organic.
High-end cacao powders range from $1.00 to $1.50 an ounce. These are raw, organic cacao powders that may feature high manufacturing standards, like kosher or gluten-free.
A. Dutch-processed cocoa is a cocoa powder commonly found in grocery stores. It has been treated with a chemical solution to make it taste less bitter and darken its color. This processing makes it less acidic and richer in taste than regular cocoa powders. If you’re looking for a mild-tasting chocolate powder, Dutch-processed is your best bet. Regular cocoa powders are processed with heat and if unsweetened, can also be quite acidic, which is why many baking recipes call for baking soda, an alkaline ingredient. Raw cacao powder has the most bite out of the three — it can taste quite bitter. Some users like to add stevia, a natural sweetener, when using cacao.
A. Generally a serving size of cacao powder is 1 to 2.5 tablespoons, which is the amount we recommend adding to a smoothie or drink. This will provide 10 to 25% of your recommended daily value of magnesium and up to 700 mg of flavanols.
A. Theobromine makes up 1 to 2% of cacao powder and dilates blood vessels as it stimulates the nervous system. This is too much for humans sensitive to caffeine. If you have anxiety or sleep problems, cacao powder can negatively affect those issues. Be aware that cacao powder also contains a high amount of fat and calories if you’re on a restrictive diet. Some people have an allergic reaction to chocolate — if this is you, avoid cacao powders altogether.
BestReviews wants to be better. Please take our 3-minute survey,
and give us feedback about your visit today.
