It’s the perfect time of year to snuggle up with a warm cup of hot chocolate while you binge watch all the latest Christmas movies. And there’s no better way to make a great cup of hot chocolate than by using cocoa powder! But is cocoa powder appropriate for the paleo diet?
Raw cocoa powder is considered paleo-friendly. However, some commercial cocoa powders may contain non-paleo ingredients in them such as milk. It is important to always review the ingredients list and check for non-compliant ingredients. Some of the best paleo-friendly and healthy alternatives to cocoa powder include Navitas Organics Cacao Powder, BetterBody Cacao Powder, and Now Foods Cocoa Powder.
In this article we will discuss the nutritional value of cocoa powder. We will then analyze the top brands of cocoa powders and determine if they are paleo-friendly. Lastly, we will look at the nutrition content of the healthier alternatives we have chosen and see how they stack up. Let’s dig in!
Contents
Is Cocoa Powder Healthy?
In order to create cocoa powder, cacao beans are used, which are technically seeds rather than beans. First, they are processed under high temperatures and pressures. Then, their fatty cocoa butter is extracted and the remaining solids are ground into a fine powder that we know and love as cocoa powder.
Raw cacao beans contain many nutrients and antioxidants. However, in the processing of cocoa powder, many of these nutrients can get destroyed. And many cocoa powders are treated with alkaline chemicals in the process called “dutching” that further destroys the health benefits of the raw cacao beans.
Cocoa powder contains minerals like iron, as well as antioxidants. If you’re looking for additional health benefits from a less refined source, opt for cacao nibs. But if you want cocoa powder that you can enjoy in hot chocolate or brownie mixes, try to find a brand that is made from 100% non-alkalized, unsweetened cocoa.
How Should You Store Cocoa Powder?
Much like any spice, cocoa powder should be stored in an airtight container in a cool, dry place, like your pantry or cupboard. While putting it in the fridge or freezer might seem tempting, both places could actually foster humid environments, which you will want to avoid. Well-stored cocoa powder can keep for up to two years. But just know that the overall strength of flavor will fade a bit over time.
Types Of Cocoa Powder
There are so many options of cocoa powders available that it may get confusing which one is best for your dietary needs. Let’s break down the different types to make it easier for you to understand.
1. Natural Cocoa Powder
This is the most common type of cocoa powder that you will find in stores and in recipes. While “natural” sounds like a health buzz word, in terms of cocoa powder all it means is that it is unprocessed beyond the initial separating from the cocoa butter and grinding into powder. You will also notice that it is sometimes labeled on packaging as “unsweetened,” or “pure.” Natural cocoa powder is fruit, complex, and bitter in flavor. It also has a light brown color.
2. Dutch-Process Cocoa Powder
Dutch-process cocoa powder is made by soaking the cocoa beans in an alkaline solution. It’s called dutch-process because it was developed by a Dutch chemist in the 1800’s. The alkaline solution neutralizes the acidity and cuts a bit of the bitterness. Dutch-process cocoa powder is darker in color than natural cocoa powder. It is also less harshly flavored. It tends to create a richer and fudgier flavor in baked goods like brownies. It’s often labeled as “processed with alkali,” or “alkalized cocoa powder.”
3. Black Cocoa Powder
Black cocoa powder goes through a style of Dutch-processing that is a heavy repeated process which results in an extremely dark colored powder. Black cocoa powder is how Oreo cookies and the chocolate cookies on the outside of a traditional ice cream sandwich get their color. If you are looking to create a super dark baked good or chocolate sauce this would be your best option.
Nutritional Information Of Cocoa Powder
Let’s take a look at some of the top brands of cocoa powder and see how their nutrition content stacks up. We will also look at the ingredients list to determine whether or not each brand is paleo-friendly.
Ghirardelli Majestic Premium Cocoa Powder
Ghirardelli is one of the leading producers of chocolate. Their majestic premium cocoa powder is processed with alkali making it dutch-process cocoa powder. It’s label reads that it may contain soy and milk because of the factory it’s produced at but the product itself is paleo-friendly.
The ingredients in this product are:
- Cocoa processed with alkali
Nutrition Facts (Per 1 tbsp/ 6g):
- Calories: 20
- Total Fat: 1.5g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 2g
- Protein: 1g
Nestle Toll House Cocoa
Nestle Toll House is a household name when it comes to baked goods. Their cocoa powder provides a smooth, rich chocolate taste that’s perfect for cookies, brownies, frostings, and beverages. This product is paleo-friendly.
The ingredients in this product are:
- Cocoa
Nutrition Facts (Per 1 tbsp/ 5g):
- Calories: 10
- Total Fat: 0.5g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 3g
- Protein: 1g
Hershey’s Natural Unsweetened Cocoa Powder
Hershey’s Natural Unsweetened Cocoa Powder is 100% cacao and non-alkalized. It does well for baking and making hot chocolate. This product is paleo-friendly.
The ingredients in this product are:
- Cocoa
Nutrition Facts (Per 1 tbsp/ 5g):
- Calories: 10
- Total Fat: 0.5g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 3g
- Protein: <1g
Valrhona Dutch Process Cocoa Powder
Valrhona is a French brand of cocoa powder that is perfect for baking. It is a pure cocoa powder that is sugar-free and brings an intense chocolate flavor to your baking goods and beverages. This product is paleo-friendly.
The ingredients in this product are:
- Cocoa Powder
Nutrition Facts (Per 1 tbsp/ 7g):
- Calories: 30
- Total Fat: 1.5g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 3g
- Protein: 1g
Guittard Chocolate Cocoa Rouge Cocoa Powder Unsweetened
Guittard is created by professional pastry chefs and is known for its intense bittersweet flavor. It is a dutch-process cocoa powder and is paleo-friendly
The ingredients in this product are:
- Cocoa
Nutrition Facts (Per 1 tbsp/ 5g):
- Calories: 15
- Total Fat: 1g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 2g
- Protein: 1g
Healthy Alternatives to Cocoa Powder
Though cocoa powder seems relatively harmless it has no real added health benefits. If you are looking for a substitute to some of the otp name brands that will fit your dietary needs and provide you with powerful nutrients check out the brands we’ve found.
Navitas Organics cacao powder is a powerfully nutritious alternative to regular cocoa powder. It is packed with nutrients such as magnesium, iron, fiber, and antioxidants. It is paleo-friendly.
The ingredients in this product are:
- Certified organic cacao powder
Nutrition Facts (Per 1 tbsp/ 5g):
- Calories: 15
- Total Fat: 1g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 2g
- Protein: 1g
BetterBody Foods Organic Cacao Powder
BetterBody has created a natural cacao powder that is organic, gluten-free, non-gmo and paleo-friendly. It also has the added nutrition benefit of fiber that helps promote a healthy gut microbiome.
The ingredients in this product are:
- Organic Cacao Powder
Nutrition Facts (Per 1 tbsp):
- Calories: 20
- Total Fat: 0g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 3g
- Protein: 1g
Now Foods, Real Food, Cocoa Lovers, Organic Cocoa Powder
With no added sugar Now Foods offers a cocoa powder that is non-alkalized with almost no carbohydrates making it a guilt-free way to enjoy the taste of cocoa powder. This product is paleo-friendly.
The ingredients in this product are:
- Organic cocoa powder
Nutrition Facts (Per 1 tbsp/2.5g):
- Calories: 10
- Total Fat: <0.5g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: <1g
- Protein: <1g
Final Thoughts
While most brands of cocoa powder are paleo-friendly it doesn’t necessarily mean they are the healthiest options to choose from, especially the household names that most people are used to. But, there are plenty of options of cocoa powders to choose from that have added health benefits such as nutrients that are great for promoting a healthy body.
As always it’s important to always read the ingredients and nutrition labels on the back of foods before purchasing to make sure they align with your deity needs. We also encourage our readers to eat a well-balanced diet that is composed mostly of whole foods that are nutrient dense. We also encourage you to partake in daily activity to promote a long healthy lifestyle.
Related Questions
What Is The Difference Between Cacao And Cocoa Powder?
Though the words cacao and cocoa seem to be interchangeable, they are technically different things. Cacao powder is made from fermented beans that have not been roasted. The result is powder that’s bitter in taste because it’s closer to its original state. Cocoa powder on the other hands goes through a much more extensive process that includes fermenting, roasting, and being processed under high temperature and pressure. The result is sweeter in taste but it is stripped of most of the natural benefits of the cacao bean.
Does Cocoa Powder Have Caffeine?
Yes, surprisingly most cocoa powders have about 6.6 mg of caffeine per 1 teaspoon of powder. Though this is considered a low grade of caffeine, it is important to always check nutrition labels before consuming a product. High caffeine diets have been linked to anxiety, insomnia, digestive issues, rapid heart rate, and high blood pressure. Though a teaspoon of cocoa powder won’t lead to these side effects, if you already consume caffeine in other ways, it is important to know that cocoa powder is not caffeine-free.
Does Cocoa Powder Break A Fast?
Because cocoa powder has protein, carbs, and fats it has calories and therefore will break a fast. Though some people believe cocoa powder doesn’t count against a fast because of its added health benefits, because it contains calories it means that you are no longer fasting when consuming it. It is also important to be careful when fasting. If you are experiencing symptoms such as headaches, nausea, digestive issues, or fatigue, your body likely needs to break your fast and consume calories.