Beverages, Cocoa mix, powder
Beverages, Cocoa mix, powder is a beverage, containing 319 calories per 100g. It is an excellent source of Copper, Iron and Manganese, providing 411%, 375% and 209% of the Daily Value respectively. This beverage is rich in dietary fiber. Beverages contribute to daily fluid intake and may provide varying amounts of vitamins, minerals, and bioactive compounds depending on their composition. Our database tracks 74 nutrients for this food, plus polyphenol profile, environmental footprint data.
Top Nutrients
Data for 74 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 4.1 | g | — | 0% |
| Calories AFCD | 319 | kcal | — | — |
| Energy (kJ) SR | 1,664 | kj | — | — |
| Protein SR | 6.7 | g | — | 12% |
| Total Fat SR | 4.0 | g | — | — |
| Carbohydrate SR | 83.7 | g | — | 64% |
| Fiber AFCD | 27.7 | g | — | 73% |
| Total Sugars SR | 65.5 | g | — | — |
| Starch AFCD | 9.0 | g | — | — |
| Ash AFCD | 9.4 | g | — | — |
Minerals 11
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 170 | mg | — | 17% |
| Iron AFCD | 30.0 | mg | — | 375% |
| Magnesium AFCD | 590 | mg | — | 148% |
| Phosphorus AFCD | 750 | mg | — | 107% |
| Potassium AFCD | 4,400 | mg | — | 129% |
| Sodium AFCD | 81.0 | mg | — | 5% |
| Zinc AFCD | 7.5 | mg | — | 68% |
| Copper AFCD | 3.7 | mg | — | 411% |
| Manganese AFCD | 4.8 | mg | — | 209% |
| Selenium AFCD | 10.0 | µg | — | 18% |
| Fluoride AFCD | 85.0 | µg | — | 2% |
Vitamins 30
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 5.0 | µg | — | 1% |
| Vitamin A (IU) SR | 1.0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 29.0 | µg | — | — |
| Alpha-Carotene AFCD | 0 | µg | — | — |
| Beta-Cryptoxanthin AFCD | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 5.0 | µg | — | — |
| Vitamin C AFCD | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 0.10 | mg | — | 1% |
| Beta-Tocopherol AFCD | 0 | mg | — | — |
| Gamma-Tocopherol AFCD | 3.7 | mg | — | — |
| Delta-Tocopherol AFCD | 0 | mg | — | — |
| Vitamin K1 SR | 0.90 | µg | — | 1% |
| Thiamin (B1) AFCD | 0 | mg | — | — |
| Riboflavin (B2) AFCD | 0.10 | mg | — | 8% |
| Niacin (B3) AFCD | 1.7 | mg | — | 11% |
| Pantothenic Acid (B5) AFCD | 0.53 | mg | — | 11% |
| Vitamin B6 AFCD | 0.30 | mg | — | 23% |
| Biotin (B7) AFCD | 26.0 | µg | — | 87% |
| Folate AFCD | 62.0 | µg | — | 16% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 62.0 | µg | — | — |
| Folate (DFE) AFCD | 62.0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
| Choline SR | 33.1 | mg | — | 6% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 9.2 | g | — | — |
| Monounsaturated Fat AFCD | 4.7 | g | — | — |
| Polyunsaturated Fat AFCD | 0.49 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Omega-3 ALA AFCD | 0.04 | g | — | 2% |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0.01 | g | — | — |
| Caproic Acid (6:0) SR | 0.002 | g | — | — |
| Caprylic Acid (8:0) AFCD | 0 | g | — | — |
| Capric Acid (10:0) AFCD | 3.6 | g | — | — |
| Lauric Acid (12:0) AFCD | 5.3 | g | — | — |
| Myristic Acid (14:0) AFCD | 0.03 | g | — | — |
| Palmitic Acid (16:0) SR | 1.1 | g | — | — |
| Stearic Acid (18:0) SR | 1.2 | g | — | — |
| Linoleic Acid (18:2) AFCD | 0.45 | g | — | 3% |
| Linolenic Acid (18:3) SR | 0.003 | g | — | — |
Amino Acids 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.28 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in cocoa & chocolate. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Cocoa powder, unsweetened” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Dark Chocolate” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Related Foods in Beverages
Frequently Asked Questions
How many calories are in Beverages, Cocoa mix, powder?
Beverages, Cocoa mix, powder contains 319 kcal per 100 grams, making it a calorie-dense food. The energy comes from 6.7g of protein (8% of calories), 4.0g of fat (11%), and 83.7g of carbohydrates (105%). Carbohydrates are the primary energy source.
What is Beverages, Cocoa mix, powder most nutritious for?
The standout nutrient in Beverages, Cocoa mix, powder is Copper, providing 3.7 mg per 100g (411% of the Daily Value). It is also a notable source of Iron (375% DV). Our database tracks 74 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Beverages, Cocoa mix, powder high in protein?
Beverages, Cocoa mix, powder contains 6.7g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Beverages, Cocoa mix, powder?
Yes, Beverages, Cocoa mix, powder is rich in dietary fiber with 27.7g per 100 grams. The daily recommended intake is 25-38g, so a serving contributes meaningfully toward that goal. Dietary fiber supports digestive health and is associated with reduced risk of cardiovascular disease.
Does Beverages, Cocoa mix, powder contain polyphenols?
Yes, Beverages, Cocoa mix, powder contains approximately 3,448 mg of polyphenols per 100g, primarily from the very high class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.