Is Cacao the Same as Cocoa? A UK Guide to Cacao vs Cocoa
Is cacao the same as cocoa? Mostly, yes. In the cacao vs cocoa question, both come from the same bean, from the cacao tree (Theobroma cacao). "Cacao" on a UK pack usually means the beans were processed at lower temperatures, while "cocoa" is the usual name for roasted beans and the powder made from them. In baking, cacao powder and cocoa powder swap almost one for one.
At a glance
- Same beancacao and cocoa both come from the seeds of the cacao tree
- Roastingthe main difference: cocoa powder is made from roasted beans
- 1:1 swapuse the same weight of cacao or cocoa powder in most bakes
- 11.5gcarbohydrate per 100g of cocoa powder (CoFID 12-545)
On this page
One shelf has a pouch of raw cacao powder, the next has a tub of cocoa, and your recipe might ask for either. So is one a different ingredient, or just a different name? It comes down to how the beans are handled after harvest, and mostly to one step: roasting.
Cacao vs cocoa: is cacao the same as cocoa?
Mostly, yes. Cacao and cocoa come from exactly the same place: the seeds, or beans, inside the pods of the cacao tree. The International Cocoa Organization notes that the tree belongs to the genus Theobroma, and that Theobroma cacao is the best-known of its 22 species. There's no separate "cocoa plant", so the answer to "is cocoa the same as cacao?" starts with one tree.
The difference is in the name and the processing. "Cacao" is the tree's botanical name, and the word used in Spanish. English uses "cocoa" for the beans and their products, and so do the UK's cocoa and chocolate regulations: cocoa butter, cocoa powder, cocoa solids. On a UK pack, "cacao" usually signals beans processed at lower temperatures or only lightly roasted, and it's often paired with "raw".
Is "raw cacao" really raw?
Not always. The UK regulations that define cocoa products don't use the word "cacao" at all, so "raw cacao" isn't a legal term the way "cocoa powder" is, and brands use it differently. Naturya, for example, describes its cacao powder as made from beans that have been very gently roasted before processing. Creative Nature sells its pouch as "100% Raw Cacao Powder". Both are shelled, ground cocoa beans: the label tells you about the maker's process, not a different food.
Same bean, different processing
The International Cocoa Organization describes the main steps from farm to factory:
- Fermenting. On the farm, the wet beans are left to ferment while much of the sweet pulp drains away. This is where the first part of the chocolate flavour develops.
- Drying. The fermented beans are dried, often in the sun for a week or more, so they can be stored and shipped.
- Roasting. In the factory, the beans or nibs are roasted, developing the rest of the flavour. This is the step "raw" cacao skips or keeps gentle.
- Winnowing. The shells are cracked and blown away, leaving cacao nibs.
- Grinding. The nibs are ground into a thick paste called cocoa liquor, or cocoa mass on a UK label.
- Pressing. Pressing squeezes out cocoa butter, and the solid cake left behind is milled into cocoa powder.
Chocolate is cocoa mass mixed with extra cocoa butter and a sweetener. So cacao nibs, cocoa mass, cocoa butter, cocoa powder and chocolate are all the same bean at different stages.
The Cocoa and Chocolate Products (England) Regulations 2003 define cocoa powder as the product made by turning cocoa beans "which have been cleaned, shelled and roasted" into powder. It must contain at least 20% cocoa butter, measured on the dry matter. Below 20%, it has to be called fat-reduced cocoa.
Cacao powder vs cocoa powder
When people compare cacao powder vs cocoa powder, they usually mean raw or lightly roasted cacao against ordinary baking cocoa. Here's how they differ in the kitchen.
| Powder | Processing | Flavour | Best for |
|---|---|---|---|
| Cacao | Low heat or light roast | Fruity, sharper | Smoothies, no-bake treats |
| Natural cocoa | Roasted | Rich, slightly tangy | Cakes with bicarb |
| Dutch-process | Roasted, alkalised | Smooth, mellow | Dark cakes, sauces |
Processing from the International Cocoa Organization and the Cocoa and Chocolate Products Regulations; cocoa flavour and uses from King Arthur Baking. Cacao flavour notes are typical descriptions and vary by brand and bean.
In practice, the swap is simple: use the same weight of cacao powder as cocoa powder. Cacao powder tends to taste a little fruitier and sharper, and because it isn't alkalised, it behaves like natural cocoa in a recipe. Because roasting is part of making ordinary cocoa anyway, many bakers keep cacao for no-bake recipes and use ordinary cocoa when it's going into the oven.
Natural vs Dutch-process cocoa in baking
The bigger difference for bakers isn't cacao versus cocoa: it's natural cocoa versus Dutch-process cocoa. The International Cocoa Organization explains that alkalisation, also known as Dutch processing, is an optional step that mixes the cocoa with an alkaline solution, such as potassium carbonate, to change its flavour and colour.
- Natural cocoa is acidic and lighter in colour. King Arthur Baking says recipes made for it usually rise with baking soda: the acid and the base react and make bubbles.
- Dutch-process cocoa has had its acidity reduced, which King Arthur Baking says makes it smoother tasting and darker. Recipes made for it usually rise with baking powder.
If you're not sure which one you've got, look at the ingredients: alkalised cocoa usually says "alkalised" or lists an acidity regulator such as potassium carbonate. Baking soda is what we call bicarbonate of soda in the UK, and our guide explains how it differs from baking powder.
Swapping one for the other
King Arthur Baking says a straight swap usually gives decent results, with these tweaks for better ones:
- Natural cocoa or cacao in a Dutch-process recipe: expect a lighter, more tawny bake with a slight tang. If the recipe uses more than 3 tablespoons of cocoa, replace the baking powder with half as much bicarbonate of soda.
- Dutch-process cocoa in a natural cocoa recipe: expect a darker bake that may not rise as well. Replace the bicarbonate of soda with twice as much baking powder.
- No change needed if the recipe already has both raising agents, or another acidic ingredient such as yoghurt or buttermilk.
Our keto chocolate fudge cake and chocolate mug cake use our mixes, which already contain the cocoa, so there's nothing to choose. The rules above are for your own recipes.
Reading cocoa % on chocolate labels
The percentage on a chocolate bar is the cocoa solids content: the share of the bar, by weight, that comes from the cacao bean. That includes cocoa mass, cocoa butter and cocoa powder added together. Under the cocoa and chocolate regulations, chocolate must show it in the form "cocoa solids … % minimum".
The Cocoa and Chocolate Products (England) Regulations 2003 set the minimums for the reserved names:
- Chocolate: at least 35% total dry cocoa solids, including at least 18% cocoa butter and at least 14% dry non-fat cocoa solids.
- Milk chocolate: at least 25% total dry cocoa solids, plus minimums for milk solids and milk fat.
- White chocolate: at least 20% cocoa butter, plus milk solids. It has no non-fat cocoa solids at all, which is why it's pale.
There's no separate legal minimum for "dark chocolate", so dark is a description rather than a grade. A 70% bar has at least 70% cocoa solids, and the rest is mostly sweetener. The higher the number, the more bitter and intense it tastes. To see which kinds of chocolate fit a keto diet, read our guide Is chocolate keto-friendly?
A worked example: our Dark Chocolate Buttons
Our Dark Chocolate Buttons are made with a minimum of 64% cocoa. The product page lists the ingredients as cocoa mass, sweeteners (erythritol, steviol glycosides from stevia), cocoa butter, inulin, defatted cocoa powder, emulsifier (sunflower lecithin) and natural vanilla flavour.
- The cocoa part: cocoa mass (ground nibs), cocoa butter and defatted cocoa powder together make up the 64% minimum.
- The rest: erythritol and stevia take the place of sugar, so there's no added sugar, with inulin, lecithin and vanilla in small amounts.
- On the label: 34g of carbohydrate per 100g, of which 30g is polyols (the erythritol) and 1g is sugars.
Carbs in cocoa powder
The UK's Composition of Foods Integrated Dataset (CoFID 2021) lists cocoa powder as food code 12-545: per 100g, 11.5g of carbohydrate, 12.1g of fibre, 18.5g of protein, 21.7g of fat and 312 kcal, with only a trace of sugars. CoFID measures fibre as NSP and gives no AOAC figure, the method UK labels use, so packs usually show more fibre.
| Cocoa powder | Carbs | Fibre | kcal |
|---|---|---|---|
| 1 tbsp (5g) | 0.6g | 0.6g | 16 |
| 2 tbsp (10g) | 1.2g | 1.2g | 31 |
| 100g | 11.5g | 12.1g | 312 |
CoFID 2021, Public Health England / Food Standards Agency, sheet 1.3 Proximates: "Cocoa powder" (12-545). Carbohydrate excludes fibre, as on UK labels. Fibre is NSP. Spoon weight is a level tablespoon, worked out from King Arthur Baking's 42g per half US cup of cocoa.
Here's the maths. King Arthur Baking's weight chart gives 42g for half a US cup of unsweetened cocoa, which is 8 tablespoons, so 42 ÷ 8 = about 5g per level tablespoon. Then:
- 1 tbsp (5g): 11.5 × 5 ÷ 100 = 0.6g of carbohydrate, 12.1 × 5 ÷ 100 = 0.6g of fibre, and 312 × 5 ÷ 100 = 16 kcal.
- 2 tbsp (10g): 11.5 × 10 ÷ 100 = 1.2g of carbohydrate, 1.2g of fibre and 31 kcal.
CoFID has no entry for raw cacao powder, so for comparison here's one UK pack. Creative Nature's 100% Raw Cacao Powder lists 20g of carbohydrate (2.5g sugars), 32g of fibre, 28g of protein, 11g of fat and 353 kcal per 100g, according to its label as shown by Ocado. That's about 1.0g of carbohydrate per 5g tablespoon (20 × 5 ÷ 100). Those figures are from that brand's pack; others differ.
A spoonful of unsweetened cocoa adds well under a gram of carbohydrate. It's what it's mixed with that matters: by law, drinking chocolate only has to contain 25% cocoa powder, and the rest is usually sugar. To make a cocoa drink without the sugar, see our guide to keto hot chocolate with no added sugar. For a ready-made cocoa breakfast, our Cocoa Porridge lists cocoa powder alongside flaxseed, chia seeds, coconut and chicory root fibre, sweetened with erythritol and stevia, and our Cocoa Granola is a crunchy option for yoghurt.
Free delivery is on orders over £30.
Frequently asked questions
Is cacao powder the same as cocoa powder?
Almost. Both are made from ground cacao beans with most of the fat pressed out. Cacao powder is usually made from beans processed at lower temperatures or only lightly roasted, while UK law defines cocoa powder as made from roasted beans. They look and taste similar, and you can swap them weight for weight in most recipes.
Can I use cacao powder instead of cocoa powder in baking?
Yes, use the same weight. Cacao powder isn't alkalised, so it behaves like natural cocoa: it suits recipes raised with bicarbonate of soda. In a recipe written for Dutch-process cocoa, expect a lighter colour and a slightly tangier flavour. If it uses more than 3 tablespoons, swap the baking powder for half as much bicarb.
What is the difference between cacao nibs and chocolate chips?
Cacao nibs are crushed pieces of shelled cacao bean, with nothing added. They're crunchy, bitter and unsweetened. Chocolate chips are made from chocolate: cocoa mass and cocoa butter mixed with a sweetener and shaped into drops. Nibs add crunch without sweetness, while chips melt and add sweetness to cookies, cakes and brownies.
What does 70% cocoa mean on chocolate?
It means at least 70% of the bar's weight comes from the cacao bean: cocoa mass, cocoa butter and any cocoa powder added together. UK rules require chocolate to show this as "cocoa solids … % minimum". The other 30% or so is mostly sweetener, plus small amounts of emulsifier or flavouring, so a higher percentage tastes more intense.
How many carbs are in cocoa powder?
Unsweetened cocoa powder has 11.5g of carbohydrate and 12.1g of fibre per 100g, according to CoFID 2021 (food code 12-545). A level tablespoon weighs about 5g, so it has about 0.6g of carbohydrate and 16 kcal. Drinking chocolate is different: it's mostly sugar, so check the label before you use it.
Sources
- Public Health England / Food Standards Agency. Composition of Foods Integrated Dataset (CoFID) 2021: food code 12-545 (cocoa powder), sheet 1.3 Proximates. Per-portion figures are our own calculations.
- The Cocoa and Chocolate Products (England) Regulations 2003, legislation.gov.uk: Schedule 1 definitions and the "cocoa solids … % minimum" labelling rule.
- International Cocoa Organization. Growing cocoa (Theobroma cacao) and Processing cocoa (fermentation, roasting, winnowing, grinding, alkalisation and pressing).
- King Arthur Baking (US). Dutch-process vs. natural cocoa (colour, flavour, leavening and swaps) and Ingredient weight chart (42g per half cup of cocoa).
- Creative Nature 100% Raw Cacao Powder, label as shown by Ocado. Naturya Organic Cacao Powder description via The Natural Grocery Store.
- Groovy Keto product pages: Dark Chocolate Buttons, Cocoa Porridge and Cocoa Granola (ingredients, cocoa content and nutrition). Checked 27 October 2026.
