Comparison table: which cacao is right for 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 it contains no sugar, milk, or added fat.

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

There are three main cultivars: Criollo (rare, fine), Forastero (largest production), Trinitario (hybrid). At Plenthera, we work with Criollo and Trinitario where possible for the best flavor profile. Cacao is naturally a rich source of magnesium — 100 grams of cacao powder contains approximately 500 mg of magnesium.

Cacao and EFSA — what is scientifically recognized?

In Europe, products can only carry health claims if they have been evaluated by EFSA. For cacao, there is one specific claim:

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

Important: this claim only applies when the threshold value is met — a daily intake of 200 mg of cocoa flavanols.

The cacao forms at Plenthera

Raw cacao powder

Raw cacao is cold-ground at temperatures below 48°C. This preserves flavanols and enzymes. Spicy and slightly bitter — ideal for smoothies and raw chocolate.

Roasted cacao powder

Undergoes heat treatment around 120°C. Fuller chocolate flavor — best choice for hot chocolate and baking.

Cacao nibs

Broken pieces of cacao bean. Crunchy texture and intense, slightly bitter taste. Topping for yogurt or granola.

Cacao butter

The natural fat from the cacao bean. Melts around body temperature — basis for homemade chocolate and care products.

How to use cacao?

Cacao can be processed 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 fat source (coconut milk, nuts) — helps absorb flavanols.
4. Sweeten only if desired with coconut blossom sugar, dates, or stevia.
5. Consume within 30 minutes — fresh preparation is always best.

Recipe: hot 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
• Tip of a knife of vanilla powder

Preparation:

1. Heat the plant-based milk over low heat — do not 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 version, 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 of caffeine per 100 grams of powder — a fraction of coffee. The primary alkaloid in cacao is theobromine.

Myth 2: "Cacao makes you fat."

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

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

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 approximately 4 years of age in moderate amounts — a maximum of 5 grams per day, mainly during the day.

Combining cacao with other supplements

Cacao works synergistically with various other foods.

• Magnesium: cacao itself contains a lot of magnesium — for additional supplementation.
• Adaptogenic mushrooms: combine cacao with Lion's Mane or Cordyceps for a mental focus shake.
• Maca: the classic superfood combo — softens the bitter taste.
• Omega 3: cacao + omega 3 for the blood flow theme.
• L-theanine: for evening rest — 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.

Is raw cacao healthier than roasted?

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

How much cacao can you have per day?

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

Does cacao contain caffeine?

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

Sources

• EFSA Regulation (EU) 432/2012, Annex — claim "cocoa flavanols".
• EFSA Journal 2012, 10(7):2809 — Scientific Opinion on cocoa flavanols.
• USDA FoodData Central, SR Legacy — Cocoa, dry powder, unsweetened.