Comparison table: which cacao suits you?

What is cacao?

Cacao is the ground form of the seeds (cacao beans) of the Theobroma cacao tree. It naturally contains flavanols, theobromine and magnesium. Cacao differs from chocolate in that no sugar, milk or added fat is present.

The Theobroma cacao tree originates from the Amazon region and is now grown in a belt around the equator. The Greek name Theobroma literally means "food of the gods" — a reference to the status cacao had among the Maya and Aztec civilisations.

There are three main cultivars: Criollo (rare, fine), Forastero (largest production), Trinitario (hybrid). Cacao is naturally a rich source of magnesium — 100 grams of cacao powder contains about 500 mg magnesium.

Cacao and EFSA — what is scientifically recognised?

In Europe, products may only carry health claims when these have been assessed by EFSA and included in Regulation (EU) 432/2012. There is one specific claim for cacao:

"Cocoa flavanols help maintain the elasticity of blood vessels, which contributes to normal blood flow."

Important: this claim only applies when the threshold is reached — a daily intake of 200 mg cocoa flavanols. How many flavanols a cacao powder contains varies by origin and processing; raw, gently processed cacao retains the most.

The forms of cacao at Plenthera

Raw cacao powder — Big Food (400 g)

Organic raw cacao is cold-ground at temperatures below 48°C. This preserves flavanols and enzymes as much as possible. Robust and slightly bitter — ideal for smoothies, hot cacao and raw chocolate.

Other forms on the market

Roasted cacao powder (heat treatment around 120°C, fuller chocolate taste), cacao nibs (broken pieces of cacao bean, crunchy and intense), cacao butter (the natural fat from the bean, melts around body temperature) and cacao mixes with mushroom extracts are other common forms. These are not currently in our range.

How do you use cacao?

Cacao can be used in many ways. A simple basic approach:

1. Start with 10-20 grams of cacao powder per serving (1-2 teaspoons).
2. Combine with a liquid: plant-based milk, water or a smoothie.
3. Add a source of fat (coconut milk, nuts) — this gives a creamier mouthfeel and softens the bitter taste.
4. Sweeten only if desired with coconut blossom sugar, dates or stevia.
5. Use within 30 minutes — freshly prepared always tastes best.

Recipe: warm cacao with a magnesium boost

Preparation: 7 minutes | 1 serving | ~120 kcal

Ingredients:

• 200 ml plant-based milk (oat or almond)
• 2 teaspoons raw cacao powder
• 1 teaspoon coconut blossom sugar (optional)
• Pinch of sea salt
• Pinch of vanilla powder

Method:

1. Heat the plant-based milk over a low heat — do not let it boil.
2. Whisk the cacao powder, salt and vanilla into the warm milk until smooth.
3. Pour into a mug and add coconut blossom sugar if desired. Drink immediately.

Tip: for a protein-rich variant, add a tablespoon of plant-based protein.

Myths and misconceptions about cacao

Myth 1: "Cacao contains a lot of caffeine, just like coffee."

Incorrect. Cacao contains approximately 20 mg caffeine per 100 grams of powder — a fraction of coffee. The main alkaloid in cacao is theobromine.

Myth 2: "Cacao makes you fat."

Pure cacao without sugar contains approximately 230 kcal per 100 grams — comparable to oats. It is mainly the added sugars and fats in chocolate products that drive up the calorie content.

Myth 3: "Cacao is toxic to dogs, so it is for humans too."

Dogs cannot break down theobromine quickly. Humans have a different liver enzyme system and process theobromine without problems, within normal consumption amounts.

Myth 4: "Children should not have cacao."

Pure cacao can be given from about 4 years of age in moderate amounts — a maximum of 5 grams per day, mainly during the day.

Combining cacao with other supplements

Cacao combines well with various other foods and supplements.

• Magnesium: cacao itself contains plenty of magnesium — for those who want to supplement additionally.
• Adaptogenic mushrooms: combine cacao with Lion's Mane, Cordyceps or reishi for a shake or evening drink around the theme of focus or relaxation.
• Maca: the classic superfood combo — softens the bitter taste.
• Omega 3: cacao + omega-3 around the heart and blood vessel theme. EPA and DHA contribute to the normal function of the heart (with a daily intake of 250 mg EPA and DHA).
• L-theanine: for the evening — a combination of theobromine with L-theanine.

Frequently asked questions

What is cacao?

Cacao is the ground form of the seeds of the Theobroma cacao tree. It naturally contains flavanols, theobromine, magnesium and iron.

What is the difference between cacao and chocolate?

Cacao is the pure ingredient — ground cacao beans without sugar. Chocolate is a product made from cacao plus sugar, milk and fats.

What is the difference between raw and roasted cacao?

Raw cacao retains more flavanols because they are heat-sensitive. Roasted cacao has a fuller taste.

How much cacao can you have per day?

A common daily serving is 10-30 grams of cacao powder. A maximum of 50 grams of pure cacao per day.

Does cacao contain caffeine?

Cacao contains approximately 20 mg caffeine per 100 grams of powder — much less than coffee. The main alkaloid is theobromine.

Sources

• EFSA — Regulation (EU) 432/2012, Annex: "cocoa flavanols" claim.
• EFSA Journal 2012, 10(7):2809 — Scientific Opinion on the substantiation of a health claim related to cocoa flavanols and maintenance of normal endothelium-dependent vasodilation.
• USDA FoodData Central, SR Legacy — Cocoa, dry powder, unsweetened.