Is Cocoa Powder Gluten Free? (Yes, Here’s Why)


Is Cocoa Powder Gluten Free

It’s the holiday season! Time to start baking! One of the staples of the kitchen, used especially around this time of year, is cocoa powder. Versatile, elegant, and full of good uses, cocoa powder has a special place in the heart of a baker. But can it be used in a gluten-free kitchen? 

Cocoa powder is naturally gluten-free. It contains just one ingredient when in its natural state, which is unsweetened cocoa. If you have a gluten intolerance, always be sure to opt for a gluten-free certified brand such as Hershey’s Unsweetened Cocoa Powder. Other gluten-free alternatives to cocoa powder include Navitas Organic Cacao Powder and Laird Superfood Hot Chocolate with Functional Mushrooms.

In this article, we’ll talk about the difference between cocoa and cacao, dive into the health benefits of raw cacao, and discuss any allergen issues. We’ll also check out some of the major brands of cocoa powder and offer some alternative brands you can look into for all your holiday baking needs. Let’s get cooking!

Cocoa vs. Cacao

Both cacao and cocoa are sourced from the South American Theobroma cacao tree which provides the cacao seed. These trees are of the evergreen variety, and never stop blooming. Primarily, they are farmed in Brazil, Nigeria, and West Africa. 

The main difference between cocoa and cacao powders is that the cocoa powder is processed at a higher temperature during manufacturing. In order to cut down on the bitterness, cocoa powder is alkalized. Cacao powder, however, is minimally processed, so the nutrient-dense properties of the seed are retained. 

Cacao powder is also more nutritious than cocoa powder. It contains an abundant source of minerals, like magnesium, iron, and potassium. It also has a high fiber content and provides antioxidants. When cocoa powder is processed, many of these nutrients are lost. 

Health benefits of raw cacao

Heavily processed, cocoa powder is not a health-building ingredient in cooking. Cacao powder, on the other hand, is. Cacao is considered a superfood, a food which is rich in compounds, like antioxidants or fiber, and is beneficial to your good health. Cacao has many health benefits, let’s take a look at some of them. 

  1. Antioxidants: You’ve heard the advice to drink a glass of red wine and have a piece of dark chocolate each day, right? Well, you can skip the wine. Cacao has twice the antioxidants of red wine, and actually 3 times the amount in green tea. The antioxidant activity, or flavonoids, of cacao has been studied to have benefits to your heart, including lowering blood pressure and increasing good cholesterol.
  2. Magnesium: Cacao is one of the best sources of plant-based magnesium, which is essential for the protein synthesis, nerve function, and blood glucose control in your body. One serving, 28 grams, of cacao nibs provides 16% of the recommended daily value of magnesium.
  3. Sulfur: Cacao, unlike refined and processed chocolates, is actually good for your skin. It can help with skin disorders, like psoriasis, eczema and even acne. Consumption of it is also helpful for your liver and pancreatic health.
  4. Theobromine: Unlike the caffeine in coffee, cacao contains theobromine, which is a mild stimulant, as well as a diuretic. You can get an energy and mood boost from the theobromine, as well as help push harmful toxins from your body.
  5. Phenylethylamine: This naturally occurring chemical in cacao can help as been studied for its antidepressant benefits.
  6. Weight control: Cacao contains monoamine oxidase enzyme inhibitors (MAO inhibitors) which helps your body be in tune with your appetite and hunger signals. Some studies have shown that drinking a cup of hot cacao before a meal can help reduce your appetite.

Cocoa Powder Allergens

Naturally unsweetened cocoa powder does not contain common food allergens. There is usually not an actual allergy that someone will have with cocoa, or its processed form of chocolate. What commonly happens when an allergy is suspected, is that the cocoa product in question, has had some type of cross-contamination with another food allergen, such as peanuts, milk, or tree nuts. 

There can be a sensitivity to consuming cocoa, or chocolate, though. Symptoms of this type of sensitivity can include: 

  • Upset stomach
  • Cramps, bloating or gas
  • Constipation
  • Skin issues, like acne, hives or a rash
  • Headaches

Cocoa powder, if a large amount is consumed, by someone with a bleeding disorder, could cause a higher risk of bruising or bleeding. It also has caffeine in it, which can cause increased or irregular heartbeat, so those with heart conditions should be cautious in consuming more than a suggested serving. 

Popular brands of cocoa powder

Hershey’s Cocoa Powder

Hershey’s Cocoa Powder is the most popular brand of commercially produced cocoa. Milton Hershey’s company has been making chocolate products since 1871, and Pennsylvania is the #1 state for chocolate production. 

Ingredients:

  • 100% Cocoa Powder

Nutrition Facts (for 1 tablespoon serving): 

  • 10 – Calories
  • 0.5 g – Total Fat
  • 10 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 0 mg – Sodium
  • 3 g – Total Carbohydrate
  • 2 g – Dietary Fiber
  • 0 g – Sugars
  • <1 g – Protein

Hershey’s Cocoa Special Dark

A rich, bitter chocolate flavor, this variety of cocoa powder from Hershey’s is very popular in baking dishes. 

Ingredients:

  • 100% Cocoa processed with Alkali

Nutrition Facts (for 1 tablespoon serving): 

  • 10 – Calories
  • 0.5 g – Total Fat
  • 10 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 55 mg – Sodium
  • 3 g – Total Carbohydrate
  • 1 g – Dietary Fiber
  • 0 g – Sugars
  • <1 g – Protein

Nestle Tollhouse Cocoa Powder

Synonymous with chocolate chip cookies, Nestle Tollhouse cocoa powder is made with 100% cocoa and their secret for smooth, rich chocolate flavor is found in their blending of the cocoa beans. 

Ingredients:

  • 100% Cocoa

Nutrition Facts (for 1 tablespoon serving): 

  • 10 – Calories
  • 0.5 g – Total Fat
  • 0 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 0 mg – Sodium
  • 3 g – Total Carbohydrate
  • 2 g – Dietary Fiber
  • 0 g – Sugars
  • 1 g – Protein

Great Value Baking Unsweetened Cocoa Powder

The Wal-Mart brand of cocoa powder is affordable, kosher, and gluten-free.  

Ingredients:

  • 100% Cocoa

Nutrition Facts (for 1 tablespoon serving): 

  • 200 – Calories
  • 0.5 g – Total Fat
  • 0 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 0 mg – Sodium
  • 3 g – Total Carbohydrate
  • 2 g – Dietary Fiber
  • 0 g – Sugars
  • 1 g – Protein

Alternative brands of cocoa powder

Navitas Organic Cacao Powder

Navitas Organics Cacao Powder, 24 oz. Bag, 45 Servings — Organic, Non-GMO, Fair Trade, Gluten-Free Made from single-origin Fairtrade certified organic cacao beans, the Navitas brand of cocoa powder provides an amazing amount of nutrients, compared with regular brands of cocoa powder. 

Ingredients:

  • Certified Organic Cacao Powder (theobroma cacao)

Nutrition Facts (for 2 ½  tablespoon serving): 

  • 60 – Calories
  • 1.5 g – Total Fat
  • 1 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 0 mg – Sodium
  • 8 g – Total Carbohydrate
  • 5 g – Dietary Fiber (19% daily value!)
  • 0 g – Sugars
  • 4 g – Protein

Sunfoods Superfood Cacao Powder

Sunfood Superfoods Cacao & Mushrooms | Powder Drink Mix with Lion's Mane for Cognition and Focus | Organic, Non-GMO, Vegan, Gluten Free, Kosher | 7.4 oz Bag Organic, Non-GMO certified, vegan, gluten-free, and kosher, the Sunfoods brand of cacao powder contains theobromine, which can provide energy for your day. 

Ingredients:

  • Organic Cacao Powder

Nutrition Facts (for 1  tablespoon serving): 

  • 29 – Calories
  • 2 g – Total Fat
  • 1 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 0 mg – Sodium
  • 2 g – Total Carbohydrate
  • 2 g – Dietary Fiber 
  • 0 g – Sugars
  • 1 g – Protein

Laird Superfood Hot Chocolate With Functional Mushrooms

Laird Superfood Functional Mushrooms Hot Chocolate, Organic Cacao Powder Blended with Nourishing Mushrooms, 8 oz. Bag, Pack of 1 Already a fan of mushroom coffee, it’s great to find a company which makes mushroom hot chocolate! Adding Maitake, Reishi, and Chaga to their hot chocolate blend, this brand contains no sugar additives, artificial flavors or colors or chemicals. 

Ingredients:

  • Coconut Milk Powder
  • Organic Coconut Sugar
  • Organic Cacao Powder
  • Aquamin
  • Organic Mushroom Extracts (Reishi, Chaga, Maitake)
  • Organic Extra Virgin Coconut Oil
  • Organic Cinnamon Powder

Nutrition Facts (for 3 ½ tablespoon serving): 

  • 150 – Calories
  • 9 g – Total Fat
  • 8 g – Saturated Fat
  • 0 g – Trans Fat
  • 0 mg – Cholesterol
  • 35 mg – Sodium
  • 15 g – Total Carbohydrate
  • 1 g – Dietary Fiber
  • 10 g – Sugars – Includes 9 grams added sugars
  • 2 g – Protein

Final Thoughts

Containing no wheat or gluten-containing ingredients, cocoa powder is naturally gluten-free. There is a big difference between cocoa and cacao powder, so if you’re looking for a more nutrient-dense ingredient to use in your holiday baking, choose cacao powder instead of cocoa. 

Related Questions

Is cocoa powder vegan?

Cocoa powder, in its raw form, is a vegan-friendly food, and can safely be consumed on a vegan diet. 

Is cocoa powder paleo?

Cocoa powder is considered paleo, but it is a highly processed form of the cacao seed. In its raw state, cacao powder and cacao nibs are considered healthier for the paleo diet follower.

Does cocoa powder have dairy?

No, cocoa powder does not contain dairy. Instant cocoa mix, which is used for hot chocolate, does often contain dairy. Always be sure to review the ingredients label.

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Leslie Cole

Leslie C. has always been very conscientious about her health and what goes into her body. She takes pride in her physique and commits to exercising multiple times a week to keep her mind and body strong. Nutrition and intentional health choices are not only interests to Leslie, but concentrated ways of life. Leslie is a market and creator, and she also co-owns custom clothing and homemade décor online stores with her husband, which also bring out her creative side in her spare time. Leslie is mom to a husky named Lily and a kitty named Lina, and she lives in Lansing, MI.

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