Cocoa

Overview

Cocoa provides flavanols (polyphenols) that support cognitive function, though heavy metal content increases with cocoa percentage. Polyphenol Sources: Berries, green tea catechins, cocoa flavanols, cranberries, pomegranate; ↑ Faecalibacterium, Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation. Cocoa flavanols support cognitive function and vascular health.

Food Context

Synergies

• Part of diverse polyphenol intake strategy; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Sourcing

• Choose low-Cd/Pb origins with strong post-harvest controls to minimize heavy metal exposure

Preparation

• Higher cocoa content = higher heavy metals; be mindful of cadmium and lead content
• Supports cognitive function through flavanol content; polyphenol sources support gut barrier integrity, TLR4 suppression, LPS neutralization, and microglial activation dampening

Recipes

1 recipe containing this food

Chocolate Quinoa Crisp Clusters

A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	884 kcal	—
Protein	0 g	—
Total fat	100 g	—
Saturated fat	59.7 g	—
Carbohydrates	0 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0 mg	0%
Zinc	0 mg	0%
Magnesium	0 mg	0%
Selenium	0 µg	0%
Calcium	0 mg	0%
Potassium	0 mg	0%
Choline	0.3 mg	0.1%
Folate	0 µg	0%
Vitamin B12	0 µg	0%
Vitamin B6	0 mg	0%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Oil, cocoa butter, FDC ID 171421, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 substances in this food

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

References

• Polyphenol Sources: Berries, green tea catechins, cocoa flavanols, cranberries, pomegranate; ↑ Faecalibacterium, Roseburia; inhibit Enterobacteriaceae; reduce NF-κB activation
• See Dark Chocolate for heavy metal considerations; heavy metal content increases with cocoa percentage
• Cocoa flavanols support cognitive function and vascular health through polyphenol effects