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Raw cacao, Theobroma cacao. Botanical plate: Theobroma cacao - Köhler–s Medizinal-Pflanzen-136
Plate: Theobroma cacao - Köhler–s Medizinal-Pflanzen-136. Franz Eugen Köhler, Köhler's Medizinal-Pflanzen. Public domain.

Raw cacao

Theobroma cacao

Seeds & Grains. Latin American & Amazon and Modern nutrition.

Also called Cacao nibs, Cocoa, Cacao beans, Cocoa powder

Pinyin: Kě Kě

Spanish: Cacao

Toxic to pets; has caffeine

Seeds of the cacao tree, used as nibs or powder, that are rich in flavanols and contain some caffeine and theobromine.

Did you know? Cacao beans were used as money in Aztec markets.

What it may help, and how strong the proof is

  • Heart health. Flavanol-rich cocoa modestly lowers blood pressure in some trials. Results vary by dose and product.
    Early proof
  • Energy & tiredness. Cacao has a little caffeine and theobromine, which give a mild lift. The effect is much weaker than coffee.
    Early proof
  • Low mood. Chocolate and cacao may lift mood for a short time in some people. Proof is small and mostly from short trials.
    Traditional proof

Parts of the body

Heart & vessels, Brain & mind, Energy & metabolism

Traditional use

Mesoamerican peoples drank cacao as a bitter, spiced drink for ritual, energy and food. Some people today eat raw cacao for mood, but there is little formal proof.

How it is classified

Herbal actions
Antioxidant, Stimulant, Nutritive. Energy: neutral.

How people take it

Add 1 to 2 tablespoons of cacao powder to smoothies, or sprinkle about 1 ounce of nibs on food. Flavanol studies used cocoa drinks or powder with a set flavanol amount.

Food and powder.

Where to get it

Grown in tropical regions near the equator, especially West Africa and Central and South America. Sold as nibs, beans, powder and dark chocolate. Raw cacao is not clearly better than roasted cacao; the term is mostly marketing.

Be careful

Safe as food in normal amounts, but cacao has caffeine and theobromine, and too much can cause jitters, poor sleep, headache, fast heartbeat or upset stomach. Theobromine is toxic to dogs and cats, so keep cacao away from pets. Chocolate and cacao contain small amounts of tyramine, so people on MAOI antidepressants should ask a doctor first.

Avoid if: insomnia; anxiety disorder.

Mixing with other things

  • Works well together

    Cinnamon and cacao are a classic pair in Mexican hot chocolate.

  • Works well together

    Chili and cacao are a traditional Mesoamerican pair in some drinks.

  • Works well together

    A classic flavor pair in chocolate and desserts.

  • Use caution
    Antidepressants (Zoloft, Prozac, Lexapro and others)

    Cacao has small amounts of tyramine. People on MAOI antidepressants should avoid large amounts.

  • Worth knowing
    Blood pressure medicine (lisinopril, amlodipine, losartan)

    Cocoa flavanols may lower blood pressure a little. Watch readings if you take BP medicine.

The honest take

Raw cacao is a nutritious seed with flavanols. Its blood pressure and mood effects are modest and need better trials. Calling it raw does not make it a superfood.