Cacao vs. Cocoa: What's the Difference?

Despite the similarities in their spelling, cacao and cocoa are two very different ingredients. All of the chocolate products you eat are derived from cacao seeds in some form or another, which are derived from the cacao plant — an evergreen tree that grows in South America and West Africa. Cacao seeds grow in large pods on the trunks of these trees.

But Not All that Glitters is Cacao

Despite coming from the same plant, cacao and cocoa have numerous differences. Cacao is a pure form of chocolate that comes very close to the raw and natural state in which it is harvested (One Green Planet, n.d.). While the natural nature of cacao would seem to limit its versatility, the product actually comes in several forms.

When the cacao beans are released from their pods, they are sometimes blended into cacao butter. Cacao butter contains the fatty part of the cacao fruit and is white in color. The remainder of the fruit is used to make raw cacao powder. It is also possible to purchase cacao nibs, which are cacao beans that have been chopped into smaller pieces. These are similar to chocolate chips although much more intense in their chocolatey flavor.

So, if it's possible to process the seeds and still call it cacao then what change draws the distinction between this natural food and the more-common cacoa? The answer is simple: cocoa has been processed with high heat.

Cocoa refers to the powder that is commonly seen in American supermarkets and stirred into beverages. The process used to create cocoa entails applying high heat to raw cacao, which destroys some of the beneficial nutrients it contains. However, even after this process, cocoa still has several beneficial nutritional properties (One Green Planet, n.d.).

One concern to watch out for when seeking these benefits, however, is the way in which many manufacturers supplement their cocoa powder with added sugar, oil, or milk fat. Be sure to seek out cocoa products have little or no added ingredients.

So, What Exactly ARE the Benefits of Raw Cacao?

Because they come from a seed, both cocoa and cacao are excellent sources of fiber. They also contain some protein while having relatively low fat content. Although cocoa has some nutritional benefits, they are far outweighed by the nutritional properties of raw cacao (Menato, 2016).

Cacao Can Mitigate Risk of Diabetes, Hypertension and More

Raw cacao is an excellent source of magnesium. Getting enough magnesium is not only associated with lower risk of diabetes, but it also healthy blood pressure, strong bones, lower risk of cardiovascular disease, and healthy nervous system activity (Volpe, 2014).

It Can Reduce Inflammation and Support Heart Health

Flavonoids are a class of antioxidants that are abundant in both cacao and cocoa powder. Flavonoids inhibit pro-inflammatory enzymes in the body, meaning that they have a widespread anti-inflammatory effect (WHFoods, 2014). Additionally, flavonoids have been associated with higher levels of “healthy” HDL cholesterol and better overall cardiovascular health (Menato, 2016).

Eating More Can Help You Meet Your Dietary Iron Needs

Cacao is a great source of iron, which helps your body transport oxygen molecules to your tissue.

Eating More Cacao Can Improve Your Mood

Cacao contains phenylethylamine (PEA), which is sometimes known as a “love drug.” Although PEA cannot technically make you fall in love, it is associated with elevated mood and higher energy levels. This is thought to be due to the interaction between PEA and the neurotransmitter dopamine, which regulates the brain’s reward response (Menato, 2016).

So, cacao and cocoa can support your wellbeing, but is eating cocoa in chocolate bars really good for your health?

What Are the Healthiest Ways to Enjoy Cacao and Cocoa?

Cacao and cocoa are both excellent additions to your diet because of their nutritional qualities. There are several ways to use these forms of chocolate:

• Baked goods. Raw cacao powder and cocoa powder can be used interchangeably in baked goods, so swapping out cocoa for the more healthsome cacao can help keep your desserts healthy. Just one or two tablespoons go a long way toward adding an intense chocolate flavor to your brownies or cakes.
• Smoothies. Raw cacao nibs are excellent when blended into smoothies. Add a heaping spoonful of the nibs to your favorite fruit smoothie for a chocolatey treat that supports your health goals.
• Snack mix. The slightly bitter taste of cacao makes a great counterpart to the sweetness of dried fruits. Toss together your favorite nuts, dried fruits, and a small handful of cacao nibs for an antioxidant-rich snack.
• Homemade coffee drinks. Craving some caffeine but trying to avoid the sugary drinks at your local coffeeshop? Cacao powder is a fantastic addition to your favorite coffee beverage, creating a chocolatey mocha without a lot of added sugar.
• Dairy-free chocolate ice cream. When blended, frozen bananas create a creamy, dairy-free treat that is very similar in texture to regular ice cream. Adding cacao or cocoa powder to your blender with the bananas makes an excellent ice cream. Check out our cacao and cocoa recipes below for two delectable varieties that put cacao to good use!

Cacao and Cocoa Recipes

Check out these recipes that make use of that superbly rich cacao as nibs or powder for a chocolatey treat that will make your tastebuds say “Wow!”

Cacao and Cocoa Products

Whether you’re searching for something a little sweeter or for the pure and unadulterated palate of cacao, these products offer everything along the spectrum of chocolate sensation to treat you to your perfect fit.