Beverages / Processed Fruit Juices
Cocoa, pwdr, local
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 465kcal / 2530kcal (18%) |
Macronutrients
Protein | 21.7 g/ 71g (30%) | ||||||
Total Fat | 19.8 g/ 42g (47%) | ||||||
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Total Carbs | 49.9 g/ 348g (14%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 183 mg/ 750mg (24%) source |
Phosphorus | 647 mg/ 700mg (92%) high |
Iron | 16.7 mg/ 12mg (139%) high |
Sodium | 96 mg/ 1500mg (6%) low |
What is this food?
Cocoa powder (local cocoa), used for chocolate drinks and baking. It’s a flavorful ingredient that can add fiber and natural plant compounds, but it also contains fat and sugar depending on the product and how it’s prepared.
Why it matters to health
Per 100g, cocoa powder has dietary fiber (9.6g) which helps you feel full and supports healthy digestion. It also has carbohydrates (49.9g) and sugars (28.7g), plus fat (19.8g) with saturated fat (11.7g). These mean cocoa can fit well in a balanced diet, but the key is portion and preparation—especially if you mix it with sugar, milk, or cream. Sodium is relatively low here (96mg), so it’s usually not the main concern.
Healthier tips
- For daily meals/snacks, treat cocoa as a flavor add-on: use a small serving (e.g., 1–2 teaspoons) instead of large scoops.
- If making hot chocolate, choose less added sugar, and consider using unsweetened milk or low-fat milk.
- Pair it with a balanced snack: e.g., cocoa drink with nuts or plain yogurt to help with satiety.
- Because it has more saturated fat and sugar per 100g, keep it occasional if you’re also eating other sweets the same day.
- Use it in baking with controlled sweeteners (or reduce sugar in the recipe) and add fruit or oats for extra fiber.
Common Filipino dishes
Hot tsokolate, cocoa-based champorado, chocolate bread/pandesal fillings, cocoa brownies, chocolate oatmeal/porridge
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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