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Cacao and cocoa can be easily confused, and though both form the basis for what eventually becomes chocolate, they’re not interchangeable. In fact, cacao and cocoa have vastly different taste profiles, nutritional benefits and culinary uses.
Here’s what you need to know about cacao and cocoa, how their health benefits change through processing, how to add a healthy amount to your diet and any potential drawbacks.
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Cacao refers to the Theobroma cacao tree and the raw, unrefined bean that comes from the tree’s fruit[1].
Cacao is used to make chocolate. While it’s unclear exactly when humans discovered the bean, researchers believe ancient Mayans were likely the first to cultivate the cacao plant and use it to make a beverage. Mayans considered this beverage a “drink of the Gods,” although they likely appreciated the concoction more for its “invigorating and stimulating” effects than for its taste[2].
A mature cacao tree produces fruit in the form of pods, each containing 20 to 60 seeds, also referred to as cocoa beans. The cacao tree grows in tropical climates, such as Brazil, Ecuador, Indonesia, Nigeria and Cameroon. West Africa currently harvests three-quarters of the world’s supply[3].
Cacao is unsweetened and minimally processed and comes in the form of nibs, paste and powder. “Cacao nibs are the crushed form of (dried) cacao beans and are often used to add texture to food without a lot of flavor,” says Taylor Fazio, a registered dietician and wellness advisor at the Lanby, a concierge-style primary care practice in New York City.
Cocoa is a powder made from chocolate liquor, a non-alcoholic paste that contains cocoa solids and cocoa butter produced during the process of grinding cacao beans. Cocoa powder flavors chocolate, chocolate beverages and chocolate confections.
Cacao pods are harvested and processed to make cocoa powder using the following steps, according to the International Cocoa Association (ICCA):
In some cases, the liquor is mixed with an aqueous solution of a specific alkaline compound and combined with heat and pressure in a step known as Dutch processing, which changes the texture of the chocolate liquor and makes it darker.
The liquor is then pressed, squeezing out the cocoa butter to make cocoa powder, which, at this point, tastes like chocolate but doesn’t have added fat or sugar.
“Think of cacao, cocoa and chocolate like a pipeline,” says Fazio. “Cacao [fruit] grows from a tree and is raw and unprocessed. It’s the precursor to cocoa, and cocoa is the precursor to chocolate.”
“The taste of cacao is earthy and bitter, and it has a grittier mouthfeel than chocolate,” says Fazio. “Cocoa powder tastes more like chocolate than cacao, but it doesn’t have a creamy mouthfeel either because most of the cocoa butter has been removed.”
“Cacao in its raw form has many nutrients, all of which all have their own unique benefits,” says Fazio.
In addition to being rich in dietary fiber, cacao beans contain several minerals necessary for the circulatory system, including magnesium, copper, potassium and calcium, which have been shown to reduce the risk of hypertension and atherosclerosis[4].
“It’s hard to capture enough magnesium in our diet from food alone, and this mineral helps regulate more than 400 processes in our bodies,” says Fazio. In addition to supporting cardiovascular health, magnesium helps with blood sugar control, nerve and muscle function and making bone, protein and DNA, according to the National Institutes of Health (NIH).
Cacao also contains a high amount of flavonoids, specifically flavanols, which have antioxidant properties. Consuming flavonoids is associated with a reduced risk of many chronic diseases, including cancer, cardiovascular disease and neurodegenerative disorders[5]. However, if cacao goes through Dutch processing to achieve a darker color, studies show that the flavanol content is substantially reduced[6].
Fazio recommends adding cacao to your diet a few times a week, either via a chocolate bar containing at least 70% cacao or by sprinkling cacao powder on oatmeal or in a smoothie. Cacao also contains no sugar, fat or salt, meaning it won’t add a lot of additional calories to your diet.
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Cocoa powder, like cacao, packs a powerful antioxidant punch. A 2011 study published in the Chemistry Central Journal reports the antioxidant capacity of cocoa powder is significantly greater than blueberry, cranberry and pomegranate powder on a per-gram basis[7].
Antioxidants protect the body from oxidative stress caused by free radicals. Oxidative stress is thought to play a role in a variety of diseases including cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease and eye diseases such as cataracts and age-related macular degeneration, according to the NIH.
The 2011 study also found that cocoa powder has more polyphenols and significantly more flavanols than all the fruit powders tested.
A diet rich in polyphenols, which contain flavanols, may help protect against certain cancers, type 2 diabetes, osteoporosis, pancreatitis, gastrointestinal problems, lung damage and neurodegenerative diseases, according to a 2018 review in Frontiers in Nutrition[8].
Turning raw cacao into cocoa powder gradually removes some of the naturally occurring minerals, antioxidants and flavanols from the cacao beans. The remaining nutrients depend on the variety of cacao bean, geographic origin, heat and chemicals used during processing[9].
Cacao contains more iron than cocoa powder. A serving of dark chocolate made with cacao contains 25% of the recommended dietary allowance (RDA) for iron for men and 11% for women, while cocoa contains 9% for men and 4% for women. Iron deficiency is one of the most common nutritional problems in the world[10].
“Remember that with cacao and cocoa, adding products to sweeten them may add extra calories and could cause blood sugar to spike,” says Fazio. “Also, be aware that unsweetened chocolate and cocoa powder are not the same things.”
Cacao and cocoa contain almost no cocoa butter, meaning they contain practically no fat, while unsweetened chocolate has around 55% cocoa butter.
Adding cacao or cocoa to your diet is easier than you might think. These products are no longer relegated to health food stores and can be found online or in your regular grocery store.
“Some brands sell 100% cacao bars, but it may take time to get used to the bitter taste,” says Fazio. “You can also buy 100% cacao powder to mix with a dairy or non-dairy option.” If you’re new to cacao, Fazio recommends first trying a 70% dark chocolate bar to get the health benefits.
Cacao nibs are another dietary option. There are recipes online offering ways to use them in baking, such as candied cacao nibs[11]. Cacao powder can also be used in savory dishes, like on a dry rub for steak. It’s often used in the Mexican sauce, mole, to give a smokey flavor.
If you prefer cocoa, remember that cocoa powder has a more concentrated flavor than chocolate powder or chocolate used for baking. It’s not easy to swap one for the other in a recipe, according to Serious Eats, a website that tests recipes.
“To get the health benefits of cocoa powder, buy unsweetened cocoa powder with no ingredients added,” says Fazio. “It has fewer calories, less fat and sugar and more antioxidants than chocolate powder. Just make sure to read the label, as it will tell you if the product contains cocoa or chocolate.”
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Both cacao and cocoa contain caffeine, something to be cautious of if you’re sensitive to its effects. One teaspoon of cacao nibs contains about 4.6 milligrams of caffeine, while an 8-ounce cup of coffee typically contains 96 milligrams of caffeine, according to the USDA[12].
A 70% dark chocolate bar has around 80 milligrams of caffeine, slightly less than the 8-ounce cup of coffee. When adding cacao or cocoa to your diet, be aware of the amount of caffeine you consume, as too much caffeine can lead to anxiety, insomnia, headaches, dehydration, wooziness, restlessness or dependency, according to the National Library of Medicine.
“You have to know your body first,” says Fazio. “There are some clients who can’t have chocolate before bed because it will impact their sleep. But if you’re someone who could drink a cup of coffee at 9 p.m. and go to bed [without a problem], it’s not a factor you should worry about.”
Pregnant or breastfeeding people may also want to monitor their total caffeine consumption when trying cacao or cocoa products and should speak with their physician if they’re concerned, she adds.
Cacao and cocoa may contain lead and a toxic heavy metal called cadmium, depending on cadmium levels in the soil where the cacao is grown. Cadmium is a human carcinogen and has detrimental effects on the kidneys, lungs and bones.
The U.S. has no limits for cadmium in chocolate. Still, California requires a warning label on products with more than 4.1 micrograms of cadmium per daily serving of a single product[13].
“If you compare the cadmium content of even the higher-content cocoa beans, the amount found in cocoa and chocolate is significantly lower than in other foods we consume on a daily basis, like shellfish and bread products made from wheat,” according to Uncommon Cacao, a cacao distributor committed to transparent trade practices.
Humans have utilized and enjoyed cacao and cocoa for thousands of years. When consumed in moderation, adding cacao or cocoa into your diet may give your body a powerful blend of healthy nutrients.
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Suzie Glassman is a freelance writer specializing in health, wellness, fitness, mental health and parenting. She’s also a part-time fitness and nutrition coach based in Denver, Colorado. Suzie loves breaking down complex scientific information into understandable and actionable advice and is passionate about helping others improve their quality of life. She and her husband are parents to a 12-year-old boy, 10-year-old girl and two rescue dogs.
As an internist and board-certified physician nutrition specialist, Dr. Melina Jampolis specializes in nutrition for weight loss, disease prevention and treatment. She is a former president of the National Board of Physician Nutrition Specialists. She’s also the host of the podcast Practically Healthy With Dr. Melina, is the author of several books including her latest, Spice Up, Live Long, and has appeared on national television programs such as Live With Kelly and Ryan, The Doctors, Dr. Oz and more. She currently maintains a small private nutrition practice in Los Angeles and serves as the chief nutrition officer of blk. water.