What is the difference between cocoa and cacao?

What is the difference between cacao and cocoa?

What is the difference between cocoa and cacao? Other than a few rearranged letters, at first glance your answer might be “not much.” I have spent more than a few trips to the grocery store scratching my head, wondering if the more cost-efficient cocoa was really the same as the more expensive cacao.

Well, here’s the answer: cacao and cocoa are the same thing. Yet very different.

The technical difference

The Cacao Tree (Theobroma cacao if you’re into botany-speak) is the tree from which the cacao bean comes. Cacao beans are found inside the “fruit” of the tree, in football-sized pods. When we see “cacao nibs” or “powdered cacao” for sale, we are seeing the bean in its raw state, uncooked and unprocessed. After the beans are cleaned, roasted and processed, they are called “cocoa.”

The nutritional difference

Cacao and cocoa are both antioxidant powerhouses, though cacao is significantly more powerful. ORAC (oxygen radical absorbance capacity) is a method of measuring antioxidants in biological samples. It is likely not something you typically consider as much as calories or other nutritional facts, but it is useful when comparing apples to oranges. Or, er, cocoa to cacao. Per 100 grams:

  • Raw cacao powder has an ORAC value of 95,500
  • Raw cacao nibs have an ORAC value of 62,100
  • Roasted cocoa powder as an ORAC value of 26,000

Raw cacao powder therefore has significantly more antioxidant power. To boot, raw cacao is an excellent source of essential fatty acids, fiber, iron, copper, zinc, magnesium, calcium and sulfur. Unfortunately, once roasted and processed, cacao, now cocoa, loses much of its nutritional benefits.

the difference between cacao and cocoa

You can buy raw cacao in health food stores and online. You can buy both nibs (great to use as you would chocolate chips, though not nearly as sweet) and powder (which I have found to be much more convenient and versatile). I use cacao powder as a substitute for cocoa in baking recipes, occasionally stir a little into my milk (mmm) and, more recently, to make these salty, sweet and crunchy superfood snack bites.

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Share Your Thoughts

  1. […] ← Previous Next → […]

    June 10, 2013 • 8:23 pm •
  2. Thanks for the explanation!

    June 17, 2013 • 3:14 pm •
  3. Awesome! I’ve been wondering this for a while! Thanks for such a great and easy to understand explanation. I’ve never tried cacao… is the taste much different than cocoa?

    June 18, 2013 • 12:26 pm •
  4. meghanrichey

    How does the heat of baking affect the ORAC of raw cacao? If I’m going to bake a high heat, is there really any benefit to using cacao instead of cocoa? Thanks!

    June 20, 2013 • 6:23 pm •
  5. […] 1/2 cup cocoa (since these cookies are baked, I choose to use cocoa over cacao. Stumped as to why? See “What is the difference between cocoa and cacao?“). […]

    June 20, 2013 • 6:39 pm •
  6. lynne

    you didn’t say if there’s a difference in taste or if you treat them differently when you substitute one for the other in baking.

    June 20, 2013 • 7:17 pm •
  7. Nadia

    Oh sorry, Lynne! I will be sure to add that – I personally cannot tell a difference in taste. Sweetened cocoa will of course taste different, but I have both cacao and unsweetened cocoa in my pantry and find they have the same taste.

    June 20, 2013 • 8:06 pm •
  8. If you use cacao for baking, does it lose the nutritional value? I would think it does if roasting it kills the nutrients, but I’m not sure. I definitely want all of those yummy minerals, but am concerned about losing them in baked goods.

    June 21, 2013 • 2:38 pm •
  9. Sheila Daniel

    I just purchased organic cocoa powder at a health food store and the clerk told me cocoa and cacao were the same. He said that the Europeans spelled it cacao! I now know better. Thank you for the explanation.

    June 23, 2013 • 6:20 am •
  10. […] Cocao powder, 1 cup (Use unprocessed cocao, not cocoa powder.) […]

    June 23, 2013 • 7:19 pm •
  11. […] cup powdered cacao (Click here to purchase. Click here to learn the health benefits of cacao and understand the difference between cacao and […]

    August 11, 2013 • 10:32 am •
  12. Laura

    Does the cacao have phytic acid? Phytic acid chelates minerals in the intestinal track so all those great levels of minerals may not make it into your body. This is why people activate and/or roast nuts, to reduce the phytic acid levels. Beans also have phytic acid. I know soaking is the way people reduce the phytic acid in beans.

    August 22, 2013 • 8:35 am •
  13. August 22, 2013 • 1:01 pm •
  14. […] tablespoons of organic cacao powder: cacao (which differs from cocoa in more than just name) is a wonderful source of […]

    September 3, 2013 • 5:20 am •
  15. I have the raw cacao beans but in order to get the outside husks or sleeves off, I have to roast them. Now the sleeve is easily removed and they look like coffee beans. So because I’ve roasted them, does this now make them cocoa? Or is there another process of heating that turns them into cocoa?

    September 4, 2013 • 9:35 am •
  16. […] cup powdered cacao (Click here to learn the health benefits of cacao and understand the difference between cacao and […]

    September 21, 2013 • 10:44 pm •
  17. Lori Langone

    I use raw cacao powder to make a wonderfully nutritious avocado/banana chocolate pudding that my toddler absolutely LOVES. I’ve also been wondering whether using raw cacao powder in baked goods reduces its nutrient content. I haven’t found an answer to this yet.

    October 7, 2013 • 11:05 am •
  18. […] cup powdered cacao (Click here to learn the health benefits of cacao and understand the difference between cacao and […]

    October 18, 2013 • 9:33 pm •
  19. […] 1 cup cacao powder: In addition to being an antioxidant powerhouse, raw cacao is an excellent source of essential fatty acids, fiber, iron, copper, zinc, magnesium, calcium and sulfur. Read about the difference between cocoa and cacao. […]

    March 8, 2014 • 1:18 pm •
  20. What would the shelf life be? I found that I can buy 5lbs from Azure Standard, but that would take me a LONG time to go through. I want to know how long is too long to keep it in the cupboard.

    March 17, 2014 • 7:13 pm •
  21. Nadia

    Ooh that’s a lot! It should say on their website. I’m not sure. I’d think a pretty long time, though.

    March 17, 2014 • 7:34 pm •
  22. Thank you. I found info that said 2 years. 🙂

    March 17, 2014 • 7:43 pm •
  23. sigrid

    Where I’m from we use cocoa/cacao is most of desserts and we drink it everyday but just adding hot water and sugar.

    April 10, 2014 • 10:32 pm •
  24. sigrid

    And taste even better when coconut milk is added to a hot cacao drink;)

    April 10, 2014 • 10:36 pm •
  25. I have been looking into Weston A Price and cacao is mentioned as being high in phytic acid- do you know how much and if the roasted cocoa version is lower ? I <3 coconut oil chocolate and can't wait to put some chia seeds in the next batch!

    April 30, 2014 • 7:46 pm •
  26. Nadia

    Ohhh hm. That’s something I honestly don’t know much about but do want to learn more. I sort of tinker with paleo but have yet to really take the plunge.

    This post has a chart that is really helpful, and cacao is towards the top: http://chriskresser.com/another-reason-you-shouldnt-go-nuts-on-nuts

    April 30, 2014 • 8:25 pm •
  27. Hmmm. This is interesting. I checked out that article from Chris Kresser and based on the info he gave for cocoa powder, I calculated that there is about 300 mg phytic acid in 2 TB cocoa (I’m assuming the cacao is the same, but he didn’t specify), and he said it’s okay to have between 100-400mg per day. So, if you have a nice glass of chocolate milk and avoid phytates the rest of the day, you’re good. 🙂

    May 4, 2014 • 9:20 pm •
  28. […] Powdered cacao (learn the difference between cocoa and cacao) […]

    May 22, 2014 • 8:43 pm •
  29. Jack Bolton

    To say that raw cacao powder has 95,000 orac points is not very helpful. One needs to know how much of the cacao powder must be consumed to achieve this orac value, in common measurement terms most people will understand. Unfortunately, most sites do not address this problem. For instance, how many teaspoons or tablespoons one must consume to achieve 100,000 oracs.

    September 10, 2014 • 12:24 pm •
  30. nikki

    Ok..well I need help with this…I got some squares of cocoa from Dominican republic they say it’s for hot chocolate….but I want to use it in cake…can I? How to use it? Melt? Blend? Ground? Please help…nikki

    February 5, 2015 • 2:17 pm •
  31. Nadia

    Probably! I bet you can find a recipe online with instruction for using solid chocolate.

    February 5, 2015 • 4:42 pm •
  32. L.Chagas

    For all those who might be wandering about roasted cacao…
    both have the same nutrients except for ORAC. The thing here is pure chemistry: when something burns it becomes impregnated with oxigen. So the diference is between cacao or cacao with oxigen.
    For obcious reasons the cacao wich has already absorbed some oxigen during the roasting procces will not absorb as much oxigen as the one wich has not absorbed nothing. Hope I have clarified the point.

    February 20, 2015 • 2:21 pm •
  33. debbie

    Thank you for this info. However, I still am wondering if HERSHEY’S COCOA 100% CACAO is the same thing as raw cacao? I am VERY NEW

    June 19, 2015 • 10:38 pm •
  34. Nadia

    If it says raw cacao in the ingredients, then yes.

    June 22, 2015 • 2:57 pm •
  35. Carole Crosby

    Do you only prefer cacao powder over cocoa powder because of the nutritional benefits?

    If I’m really cash-strapped (the difference in prices here in South Africa is criminal!!!),
    do these powders deliver a similar taste, and if not what can be done to make them similar?

    Thank you very much.

    October 24, 2015 • 5:03 am •
  36. Nadia

    Yes, the taste is very similar! And yes, I do prefer cacao for health/nutritional benefits only.

    October 28, 2015 • 8:35 am •
  37. John B

    They say that dutched cocoa is worse than the other roasting process. ‘Black’ in the term for cocoa usually is the most dutched sort and that may not be a really good one

    April 23, 2016 • 11:18 pm •