Food Facts · Your food guide

Cacao

A two-part guide comparing cacao powder and nibs, with portion examples.

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Part 1: Nutrition Spotlight

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Powder • Nibs.

Cocoa flavanols

Plant compounds with antioxidant activity. Levels vary with processing.

Valuable minerals

Contains magnesium, iron and copper. Amounts depend on product and portion.

Powder vs nibs

Powder has much of its cocoa butter removed. Nibs retain more fat and calories.

Fibre, not added sugar

Plain cacao contributes fibre. Choose 100% unsweetened products.

Cacao or cocoa?

The name alone does not guarantee more flavanols. Alkalising (Dutch processing) can reduce them.

Part 2: Benefits & Portions

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Example portions

10 g powder: approximately 30–40 kcal. Or 10 g nibs: approximately 60–65 kcal. Cacao only, dry weight. Bowl extras not included.

Blood vessel support

Cocoa flavanols may help blood vessels relax. Effects depend on the flavanol dose.

Fibre & minerals

Adds fibre to your daily intake. Magnesium supports normal muscle function.

Chocolate flavour

Stir powder into oats or Greek yoghurt. Use nibs for a crunchy, unsweetened topping.

Choose plain, portion first

Check for 100% cacao, not sugary drinking chocolate. Nibs are energy-dense. Check your product label. Contains caffeine: consider timing if sensitive.