Protein in Cocoa Powder: How Much per 100g and per Portion
Cocoa powder provides 18.5g of protein per 100g. This makes it a useful plant-based ingredient for protein, with protein accounting for about 24% of its total energy. For every 100 kcal, you get 5.9g of protein, which is a helpful metric when managing calorie intake alongside protein goals.
CoFID 12-545 · Cocoa powder
What the numbers say
- Protein per calorie. Cocoa powder provides 5.9g of protein for every 100 kcal. Protein makes up 24% of its total calories, a significant contribution for a plant-based powder.
- Fat and saturates. Per 100g, cocoa powder contains 21.7g of fat and 12.8g of saturated fat. According to UK front-of-pack labelling guidance, these levels are considered high.
- Low in sugars. Unsweetened cocoa powder is low in sugars, containing only a trace amount per 100g. This gives it a ‘green’ front-of-pack traffic light colour for sugars.
- Fibre and salt levels. The official UK data for cocoa powder does not include determined values for its fibre or salt content.
Cocoa Powder macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 312 kcal 1,301 kJ |
16% | – |
| Protein | 18.5g | 37% | – |
| Fat | 21.7g | 31% | high |
| of which saturates | 12.8g | 64% | high |
| Carbohydrate | 11.5g | 4% | – |
| of which sugars | trace | 0% | low |
| Fibre | n/a | – | – |
| Salt | n/a | n/a | – |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cocoa powder by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 5g | 0.9g | 16 | 0.6g | 1.1g |
| 10g | 1.9g | 31 | 1.2g | 2.2g |
| 20g | 3.7g | 62 | 2.3g | 4.3g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cocoa powder for 20g or 30g of protein
- To get 20g of protein from cocoa powder alone, you would need a large amount of 108g, which also contains 337 kcal and 23.5g of fat.
- Achieving a 30g protein target would require 162g of powder, providing 506 kcal and over 35g of fat.
- A small 10g amount, suitable for flavouring yoghurt or a shake, adds about 1.9g of protein and 31 kcal.
How it compares with other other foods
With 18.5g of protein per 100g, cocoa powder ranks 55th out of 137 different foods analysed on this site, placing it in the upper half for protein content by weight. This makes it a better source than many grains and vegetables, but lower than most meats, fish, and cheeses. When considering protein relative to calories, its ranking is lower at 95th out of 137 foods. This reflects its high fat content, meaning other foods can provide more protein for the same number of calories. It is the only food currently listed in the ‘other foods’ category.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cocoa Powder | 18.5g | 312 | 5.9g |
Quick answers
Is cocoa powder a good source of protein?
Cocoa powder contains a moderate amount of protein at 18.5g per 100g. However, it is also high in fat, so reaching high protein targets with cocoa alone would involve a large number of calories.
How much protein is in a spoonful of cocoa powder?
A 10g amount of cocoa powder, which is about a tablespoon, provides 1.9g of protein and 31 kcal. A smaller 5g amount provides 0.9g of protein.
Is cocoa powder high in sugar?
No, unsweetened cocoa powder is very low in sugar, containing only trace amounts. It qualifies for a ‘green’ front-of-pack traffic light colour for sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.