Health benefits of cacao
Discover the surprising health benefits of cacao, the intensely chocolatey powder
What is cacao?
Cacao is made from the seeds (or beans) of the fruit pods from the Theobroma cacao tree. These may be ground to a raw, unprocessed powder, which is what many of us know as cocoa powder. Alternatively, the husks of the beans are removed and the remaining beans are chopped to form intensely flavoured pieces or ‘nibs’ that can be added to baking or sprinkled on to breakfast bowls.
Raw cacao is nutrient dense and a useful source of micronutrients including magnesium, copper, potassium, iron and zinc as well as protective plant compounds called flavanols.
Health benefits of cacao may include:
1. Rich in protective, antioxidant plant compounds
2. May support metabolism
3. May influence immune function
4. May improve cholesterol
5. May support the heart and cardiovascular system
6. May improve skin appearance
Discover our full range of health benefit guides including the benefits of dark chocolate as well as our favourite healthier chocolate recipes including chocolate porridge and our keto chocolate cake.
Nutritional profile of cacao powder
Per 25g serving
- 91 kcals / 380KJ
- 6.8g protein
- 3.1g fat
- 5.5g carbohydrates
- 0.3g sugar
- 7.0g fibre
- 483mg potassium
- 175mg magnesium
- 3.3mg iron
- 2.2mg zinc
Is cacao healthy?
1. Rich in protective, antioxidant plant compounds
Cacao is naturally rich in plant compounds called polyphenols; these include the flavonols, catechins and anthocyanidins. The exact amounts and types of these will vary depending on the type and quality of the cacao crop and the level of processing (fermentation, drying, roasting, milling and pressing) applied to it.
The numerous health benefits bestowed by these plant compounds include protecting the nerve cells that enhance cognition and mood; supporting heart health, protecting the skin from oxidative damage and helping us fight off chronic diseases.
2. May support metabolism
Animal studies suggest the plant compounds in cacao may help weight loss and support metabolism. One way they do this is by promoting the renewal of the energy producing powerhouses in our cells, called mitochondria, these enable us to burn energy more efficiently. The plant compounds also appear to improve the body’s ability to use dietary carbs and as a result manage glucose, as well as enhance the uptake of glucose in muscles which improves muscular endurance.
3. May influence immune function
Being rich in polyphenols, cacao may influence our immunity in a number of ways. Firstly, it appears to activate immune cells, called T-cells, that are involved in fighting off illness. The polyphenols lower the release of IgE antibodies and as a result may mediate allergic response and may have a mild, but useful, anti-inflammatory effect. In addition to these actions, cacao modifies the growth of beneficial bacteria in the gut and as such influences the interaction between these gut microbes and the body’s own cells.
4. May improve cholesterol
Cacao has been reported to show varying degrees of improvement on LDL (low density lipoprotein) and total cholesterol. Although research is varied in its findings, consuming cacao may significantly lower LDL cholesterol and marginally improve total cholesterol in those who have a higher cardiovascular risk.
5. May support the heart and cardiovascular system
Plant compounds in cacao have been shown to trigger the production of nitric oxide in the inner lining of the blood vessels (the endothelium), this helps the blood vessels relax and improves blood flow, thus managing blood pressure. As well as lowering blood pressure cacao appears to offer additional benefits that may reduce the risk of heart attack and stroke.
Some observational studies have suggested that eating up to one serving (supplying about 200mg cacao flavonols) a day may reduce the risk of heart attack, heart failure and stroke. However, it’s important to emphasise that commercial chocolate with its high sugar and fat content is unsuitable for those with an increased heart risk. Moreover, the processing (fermentation and roasting) of chocolate and some cacao products may reduce the flavonol content by as much as 10-fold, making most commercial products unlikely to provide these benefits.
6. May improve skin appearance
Cacao flavonols appear to increase blood flow to the upper and lower levels of the skin and this plays a valuable role in maintaining skin health and appearance. In one study both skin density and hydration were seen to improve, resulting in cosmetically relevant changes to the skin’s surface.
What’s the difference between cacao and cocoa?
There's no set use for ‘cacao’ over ‘cocoa.’ Cacao may be used to refer to raw, unprocessed products to signify that it's more natural. However, cacao may also be used to refer to the pod, beans and ground up contents of the unprocessed seeds.
The main difference lies in the processing. Cacao beans are harvested, fermented to develop their flavour and left to dry in the sun. Cocoa, on the other hand, is derived from beans that have been fermented then roasted, rather than air dried. If you are looking to buy ‘cacao’ specifically for its rich flavonol content, make sure the label states that the cacao is ‘raw’.
What is ceremonial cacao?
A cacao ceremony is a mindfulness practice that involves the making, consumption and savouring of a high-grade or heritage 100% cacao. Ceremonial cacao is typically in the form of a paste and often sold in blocks, it is generally made from one of two bean varieties that are naturally rich in theobromine. The objective of the cacao ceremony is to ground the mind and help initiate new beginnings or intentions.
Is cacao safe for everyone?
Moderate consumption of cacao and other high cocoa, minimally processed dark chocolate is, for the majority of us, generally safe. As it's plant-based, cacao is dairy-free and suitable for those following a vegan diet. That said, cacao does contain stimulants, including caffeine and theobromine, so if you are sensitive to these compounds or pregnant you may need to avoid consumption. Pet owners should also be aware that theobromine is highly toxic to dogs and cats.
A true allergy to cacao or cocoa is rare, but cases have been reported, more common though are cases of allergy through cross-contamination.
Overall, is cacao good for you?
Moderate intakes of cacao in its raw, minimally processed form offer numerous health benefits from supporting a healthy heart and cardiovascular system, to improving skin health and appearance. When buying cacao, either as powder or nibs, check the product label to ascertain the degree of processing that has been applied.
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This article was created by Kerry Torrens in January 2025.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_
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