Cacao powder: benefits, uses and differences to cocoa powder

A sprinkle of cacao is showing up everywhere these days—especially on social media—loaded with promises of health benefits. But does it really measure up to chocolate? And should you be using it? Vincent Carrié takes a closer look at cacao powder: what it is, how it compares to cocoa and chocolate, and how to make it part of your routine.

What is cacao powder?

Cacao powder is derived from the cacao tree—the same tree that gives us chocolate. However, unlike chocolate, which goes through a series of processes and additions, cacao powder is far less processed. Because of this, it’s often referred to as 'raw cacao.'

Vincent Carrié explains that the big distinction between cacao and cocoa lies in how they’re processed after harvesting. Cocoa tends to have a milder flavour thanks to more extensive processing, while cacao has a deeper, earthier profile. It’s also dairy- and sugar-free in its natural state, making it a good fit for vegan and dairy-free diets. And yes, it has a few nutritional perks too.

How do you pronounce cacao?

It's pronounced 'ka' and 'cow'—which might be a little ironic given that it doesn’t contain dairy. It’s easy to confuse with 'cocoa' due to the similar letters, but as we'll see, the differences go beyond spelling.

What’s the difference between cacao, cocoa and chocolate?

Cacao is the raw product from the cacao tree

Cacao comes in several forms, such as powder or nibs, and has a more bitter taste than either cocoa or chocolate. It even has ceremonial uses rooted in ancient Mayan and Aztec traditions, where it was consumed for spiritual or 'healing' purposes.

Cocoa is a more processed version of cacao

Cocoa starts out as cacao but undergoes more processing to smooth out its flavour, making it popular in baking and hot drinks. Like cacao, cocoa contains polyphenols—beneficial plant compounds—but many commercial versions come with added sugars or other extras, so it’s worth checking labels.

Chocolate is a confectionery product

Chocolate is what most of us are familiar with—often sweet and creamy, available in dark, milk, or white varieties. It’s made using cocoa, plus other ingredients to enhance flavour and shelf life. High-percentage dark chocolate can still offer some polyphenols, but it’s best enjoyed as an occasional treat.

Cacao powder vs. cocoa powder

Both cacao and cocoa powders originate from seeds from the cacao tree. You’ve probably heard of cacao nibs too—larger, coarse chunks of raw cacao. Vincent Carrié puts it simply: cacao equals minimal processing and no added sugars or dairy, while cocoa is fermented, roasted, and sometimes sweetened. As a result, cacao has a grittier texture and a stronger, bittersweet kick.

Why swap chocolate for cacao?

We all get a chocolate craving now and then. But choosing cacao instead offers a chance to enjoy chocolatey flavour with fewer added sugars and fats. Because it’s minimally processed, cacao retains more of its original nutrients, which may offer health benefits when eaten in moderation. And unlike many chocolates, it’s free from added saturated fats and refined sugars.

Potential benefits of cacao

Cacao packs in several key nutrients:

  • Flavonoids: Cacao is full of these plant-based compounds known for their antioxidant action. One study found flavanol-rich cocoa could improve blood flow and reduce vascular stress responses in healthy adults. Still, the findings are preliminary and further research is needed.
  • Magnesium: Essential for hundreds of enzymatic reactions in the body, magnesium supports energy production and muscle function. Dark chocolate with 70–85% cacao has around three times the magnesium of milk chocolate, though it shouldn't be your main source due to sugar and fat content. Adding cacao to porridge is a light alternative with less sugar.
  • Iron: A plant-based source of this crucial mineral, cacao can provide up to 23% of the recommended daily intake for men and postmenopausal women per three tablespoons. For better iron absorption, particularly as it’s non-heme (plant-based), pair cacao with foods rich in vitamin C.
  • Potassium: Dark chocolate with 75–80% cacao provides around 114mg of potassium per 100kcal portion—about 3% of your daily needs. While it’s not a primary source, every little helps, especially since potassium supports normal blood pressure and nerve function.

Can I use cocoa powder instead of cacao powder?

In many recipes, yes—you can swap them—but the flavour and texture will be different. Cacao is stronger and a bit harder to dissolve, so you may need to tweak your liquid quantities and ratios. If a recipe calls for one specifically, try to stick to it, but don’t be afraid to experiment.

5 uses for cacao powder

  • Make a warm cacao hot chocolate: Mix one teaspoon of cacao powder with boiling water for an instant sugar-free, vegan hot drink. Sweeten with agave if desired. For a richer version, use a plant-based milk.
  • Blend a chocolate and banana smoothie: Try combining a frozen banana, two tablespoons cacao powder, almond butter, almond milk, and your go-to chocolate protein for a post-workout shake.
  • Add it to breakfast: Want chocolate cereal vibes without the sugar? Add cacao powder and some dried fruits to your usual breakfast cereal or porridge.
  • Stir into yoghurt: Mix cacao powder into natural yoghurt or a smoothie bowl for an indulgent but nutritious twist.
  • Use it in baking: Cacao can sub in for cocoa powder in most bakes—just adjust as needed. Vincent Carrié often uses it in recipes like brownies for a rich, intense chocolate hit.

The final say

We’re not saying chocolate’s off-limits, but next time you’re staring down that craving, consider giving cacao a go. It’s a natural, low-sugar, nutrient-dense swap for traditional chocolate treats—one that might just earn a more regular spot in your cupboard.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

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