Cacao isn’t just a delicious indulgence. It’s a nutrient-rich powerhouse with a long legacy of nourishing the body, mind, and spirit. From its antioxidant strength to its plant-based iron and mood-lifting compounds, cacao stands out among superfoods for its versatility and potency.
Let’s dive into its history, what makes it so remarkable, how it compares to other superfoods, and how to bring more of its benefits into your everyday routine.
“food of the gods”
Once revered by ancient civilisations like the Aztecs and Mayans, cacao or Theobroma cacao was celebrated as “food of the gods.” But its value extended far beyond flavour.
Among Mesoamerican cultures, cacao played a vital role in spiritual ceremonies, rites of passage, and medicinal practices. The Maya used ceremonial cacao beverages in rituals surrounding birth, marriage, and healing, often blending it with spices or flowers for symbolic meaning.
The Aztecs believed cacao was a divine gift from Quetzalcoatl, the god of wisdom. It was used to treat ailments like fever, fatigue, and digestive issues. Cacao beans were so prized they served as currency and tribute, and cacao drinks were reserved for warriors, nobility, and religious ceremonies.
Today, cacao is increasingly recognised as a functional superfood, rich in antioxidants and essential minerals
What are superfoods?
The term “superfood” describes ingredients that are especially dense in nutrients and associated with health-supporting benefits. These foods offer high levels of, for instance, antioxidants, vitamins, and minerals, often linked to anti-inflammatory, anti-aging, or disease-fighting effects. Think blueberries, kale, chia seeds, and yes, cacao.
By no means an exhaustive list, a few our top superfood picks include:
- Cacao is rich in flavonoids, plant-based iron, magnesium, and mood-boosting compounds. Lifts your spirits while keeping your body in sync.
- Blueberries offer potent antioxidants like anthocyanins, helping reduce oxidative stress.
- Kale is a vitamin-rich leafy green packed with fibre, vitamin K, vitamin C, and calcium, making it a staple in detox and anti-inflammatory diets.
- Chia seeds provide omega-3 fatty acids, fibre, and protein, supporting digestion and sustained energy.
- Goji berries, traditionally used in Chinese medicine, are high in vitamin A, iron, and antioxidants that promote immune health and skin vitality.
What makes cacao a superfood?
Antioxidant Power
Raw, minimally processed cacao is rich in flavonols, which are powerful antioxidants that help protect cells from oxidative stress. It also contains high levels of polyphenols, which can support blood flow, reduce inflammation, and support blood pressure regulation.
Cacao’s antioxidant score (ORAC) is one of the highest among commonly consumed foods, beating out blueberries, acai, and even green tea.
Impressive Mineral Content
Cacao contains a dense spectrum of essential minerals, making it a powerful nutritional tool for overall wellbeing, boosting energy, and enhancing both physical and cognitive performance naturally:
- Iron: Around 13.86mg/100g —more than lentils or spinach. It’s a plant-based (non-heme) iron, which pairs well with vitamin C for optimal absorption.
- Magnesium: Essential for over 300 biochemical reactions in the body, cacao delivers 499mg/100g. It’s a key mineral for mood, muscle recovery, and sleep.
- Zinc, Copper, Manganese: Vital for immunity, metabolism, and antioxidant function.
- Calcium, Selenium, Potassium, Phosphorus: All contribute to bone strength, heart rhythm, and nerve signaling.
Cacao also contains mood-elevating compounds like theobromine and anandamide, which support mental wellbeing and focus. That’s one of the reasons it’s popular for mindfulness and creative rituals.
Want the full scoop on chocolate’s feel-good properties? Check out our blog on how chocolate can improve your mood.
The Science Behind the Benefits
Cacao’s superfood status isn’t just folklore, because it’s backed by science. Numerous studies have explored how the flavonoids in cacao can positively impact cardiovascular health, brain function, and inflammation levels. New research even suggests cacao may support cognitive performance by increasing blood flow to the brain, potentially enhancing memory and focus. While more studies are needed, these findings reinforce what ancient traditions have long understood: cacao can nourish the body in profound ways when consumed mindfully and in its purest forms.
Comparing cacao vs other superfoods
Cacao’s rich nutritional profile makes it stand out among popular superfoods. It is known not just for its flavour and cultural significance, but for the sheer density of health-supporting compounds it delivers. From antioxidants to essential minerals, its benefits go well beyond what many commonly known superfoods offer. Here’s a closer look at how cacao compares side-by-side with other nutrient-dense foods:
We’ve bolded the areas where cacao has the most nutrients per 100g
| Nutrient /Superfood | Cacao(powder,unsweetened) | Blueberries(raw) | Kale (raw) | Chia Seeds | Goji Berries(dried) |
| Antioxidants(ORAC- µmolTE) | 55,653 | 4,669 | 1,770 | 9,800 | 3,290 |
| Manganese(mg) | 3.84 (167% DV) | 0.34 (15% DV) | 0.47 (20% DV) | 2.72 (118% DV) | 2.60 (113% DV) |
| Copper (mg) | 3.79 (421% DV) | 0.06 (7% DV) | 0.05 (6% DV) | 0.92 (102% DV) | 0.63 (70% DV) |
| Magnesium(mg) | 499 (119% DV) | 6 (1% DV) | 33 (8% DV) | 335 (80% DV) | 110 (26% DV) |
| Iron (mg) | 13.86 (77% DV) | 0.28 (2% DV) | 1.47 (8% DV) | 7.72 (43% DV) | 6.80 (38% DV) |
| Phosphorus(mg) | 734 (59% DV) | 12 (1% DV) | 55 (4% DV) | 860 (69% DV) | 190 (15% DV) |
| Zinc (mg) | 6.81 (62% DV) | 0.16 (1% DV) | 0.44 (4% DV) | 4.58 (42% DV) | 2.00 (18% DV) |
| Potassium (mg) | 1524 (32% DV) | 77 (2% DV) | 491 (10% DV) | 407 (9% DV) | 1132 (24% DV) |
| Selenium (µg) | 14.3 (26% DV) | 0.1 (0% DV) | 0.9 (2% DV) | 55.2 (100% DV) | 8.0 (15% DV) |
Note:
- DV stands for daily value — it’s the recommended amount of a nutrient you should consume each day based on a 2,000-calorie diet.
- Nutrient values are based on USDA data per 100g. But while it’s easy to snack on 100g of berries, cacao is often consumed in smaller doses. So, think of it as a concentrated nutritional boost.
What to Know About Cacao in Chocolate
Not all chocolate is created equal. The more processed the product, the less cacao it usually contains, and the more sugar, dairy, and additives are introduced.
To harness cacao’s benefits, look for:
- High cacao content: Choose dark chocolate with at least 70% cacao.
- Minimal ingredients: Just cacao solids, cacao butter, and a bit of sugar.
- Raw cacao powder: Less processed, so it retains more nutrients and antioxidants.
Dark chocolate and raw cacao can both be part of a health-conscious diet when enjoyed in moderation. In many recipes, you can easily substitute chocolate with cacao for a richer, more nutrient-dense alternative.
How We Source and Support Quality Cacao
At The Cocoa Circle, we partner with suppliers who are committed to sustainable practices. We support agroforestry models that promote soil health and biodiversity, and we work to shorten the cacao supply chain where possible, supporting more value to remain with growers and their communities.
These efforts are part of a bigger mission: to celebrate cacao not just for its nutritional value, but for the care, knowledge, and ecosystems behind it.
Best Ways to Include a Superfood Like Cacao In Your Diet
Cacao is versatile, which makes it easy to work into your daily routine. Here are a few favorites:
- Add a spoonful of raw cacao powder to smoothies, overnight oats, or nut milk for a powerful antioxidant boost first thing in the morning.
- Sprinkle over fresh fruit or yoghurt to elevate your snack with deep flavour and a bit of indulgence without the sugar crash.
- Blend it into healthy dessert recipes like our 5-Ingredient Chocolate Milkshake
- Get your apron on and use it in baking anything from brownies to cookies to banana bread.
- Mix into warm cacao drinks with your choice of milk and natural sweetener.
- Interested? Try our TCC Cacao Drink Mix
- You can even add a touch of cacao to chili or mole to deepen savoury recipes with a rich, earthy flavour
- Try ceremonial cacao. Unlike traditional hot chocolate, ceremonial cacao is typically made from whole cacao paste and mixed with water or plant milk. It’s a beautiful way to start the day with energy and intention
- Feeling meditative? Learn how to make your own ceremonial cacao
Good to remember: While cacao offers plenty of benefits, it’s still a natural stimulant, thanks to compounds like theobromine and a small amount of caffeine. Theobromine is gentler than caffeine, so you get longer-lasting energy without the spikes and crashes of a regular coffee. That makes cacao a more holistic option for those seeking sustained focus or a calmer morning ritual. Still, moderation is key: too much cacao (especially later in the day) may affect sleep, so tune in to what works best for your body.
#1 Superfood
Cacao definitely lives up to its ancient title as the “food of the gods.” With unmatched antioxidant power, essential minerals, and a legacy that spans sacred ritual to modern wellness, cacao might even earn a spot at the top of the superfood list — at least, we at The Cocoa Circle think so!
Whether you blend it into your smoothie or sip it slowly as a mindful ritual, cacao offers nourishment for body, mind, and soul. Feel free to embrace cacao as more than just a treat. Use it as your go-to superfood and a step toward a more vibrant, intentional lifestyle.
