Cocoa powder
Low GI
GL 1.1 per cup (22 g) · GL 5 per 100 g
- Unsweetened: under 2 g of sugar per 100 g
- Contains caffeine and theobromine: about 230 mg caffeine and 2 g theobromine per 100 g
Cocoa powder has a glycemic index of 20 (Low). One cup (22 g) adds a glycemic load of 1.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169593 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 11.6 per 100 g Raw cacao powder is used exactly like cocoa in smoothies, oatmeal and baking; it is made from unroasted beans.
Raw cacao powder - GL 2.9 per 100 g Cacao nibs add a crunchy, bitter chocolate taste to yogurt and oatmeal with no added sugar; they are richer in fat.
Cacao nibs (crushed cacao beans, unsweetened) - GL 3 per 100 g Cocoa mass (100% cacao) replaces cocoa in baking and hot drinks without sugar; it keeps the cocoa butter, so use less.
Cocoa mass
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Cocoa powder is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tsp | 2 g | 0.1 |
| 1 tbsp | 5 g | 0.3 |
| 1/4 cup | 22 g | 1.1 |
| 1 cup | 86 g | 4.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 228 kcal |
| Carbohydrates | 58.3 g |
| Sugars (Total) | 1.8 g |
| Natural | 1.8 g |
| Added | 0 g |
| Fiber | 33.2 g |
| Soluble | 9.96 g |
| Insoluble | 23.24 g |
| Protein | 19.6 g |
| Fat | 13.7 g |
| Saturated | 8.1 g |
| Unsaturated | 5.6 g |
| Sodium | 21 mg |
Processing Level
Why this score?
- Unsweetened: under 2 g of sugar per 100 g
- High in fibre: about 33 g per 100 g; a tablespoon (5.4 g) adds about 2 g
- Rich in magnesium and iron: about 500 mg and 14 mg per 100 g
- A tablespoon (5.4 g) has only about 12 kcal
- Contains caffeine and theobromine: about 230 mg caffeine and 2 g theobromine per 100 g
- Most of its fat is saturated: about 8 g of 13.7 g per 100 g
Calculate the glycemic load of a meal with Cocoa powder
Allergens
No EU-14 allergen listed
Recipes with Cocoa powder
Frequently Asked Questions
What is the glycemic index of Cocoa powder?
Cocoa powder has a glycemic index of 20 (Low). One cup (22 g) has a glycemic load of 1.1; per 100 g the glycemic load is 5.
Is Cocoa powder good for people with insulin resistance?
Cocoa powder has a low glycemic index (20), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Cocoa powder affect blood sugar?
Cocoa powder has a glycemic load of 5 per 100g, which indicates a minimal impact on blood sugar levels.
Check Cocoa powder in the Logi app, with your portion.
