Is Cacao Good for Pregnancy? Truth Every Mom Should Know
Is cacao good for pregnancy?
Yes, in moderation, very good quality cacao can be a nourishing and supportive food for pregnancy.
It’s loaded with nutrients such as magnesium, iron, and antioxidants that can be good for mom and baby.
But like many potent natural foods, it is one that must be used carefully.
Let’s take a closer look at where cacao falls in the realm of a healthy pregnancy, and what you need to know before indulging.
Is Cacao Good for Pregnancy?
What pregnant person doesn’t love chocolate — but real cacao is next level.
Raw chocolate is the cacao bean in its most natural, unaltered form and is packed with many vital vitamins for maintaining optimal health.
When consumed intentionally, unlike heavily processed candy bars (yes, even if they’re vegan and gluten-free), pure cacao is beneficial for the body (“real food”).
There is a reason you should know the difference between cacao and cocoa.
Most cocoa has been roasted at a high temperature and can include added sugars, which depletes its nutritional value.
For creating daily rejuvenation, using cacao in your diet has its natural potency preserved and is more widely suited for reWilding your pregnancy.
Cacao Nutrition for Pregnant Moms
Cacao is rich in magnesium, which relaxes muscles, maintains blood pressure, and assists sleep.
It provides iron, a key mineral that ensures both energy and healthy levels of blood — extra crucial in pregnancy (1).
Cacao is also high in flavonoids and polyphenols — chemicals that can help reduce inflammation and oxidative stress.
It contains theobromine and tryptophan, which are natural mood enhancers and help with your emotional stability.
When it comes to processed chocolate and raw cacao, the nutrient benefits are astronomical—minus the additives.
Benefits of Cacao During Pregnancy
Cacao can play a role in mood support— especially when hormones are on a rollercoaster ride like they often are at the beginning of pregnancy.
It contains natural properties that help to increase serotonin and endorphin levels in the body (also known as “the feel-good” chemicals).
This can relieve tension, improve mood, and aid mental clarity during hormonal fluctuations.
Cacao flavonoids that protect your heart might also enhance blood flow to the placenta and baby (2).
Magnesium helps soothe and calm restlessness, enabling deep sleep and muscle relaxation, which reduces nighttime cramps.
Some research has even found that the flavonoids in cacao might help support fetal brain development — though more studies are required here.
Yet cacao’s phytonutrients hum with the mantra of, “The whole is greater than the sum of its parts,” so it’s a reasonable, natural addition to a conscious pregnancy diet.
Can I Have Cacao In Every Trimester?
Pregnancy isn't one-size-fits-all—each trimester brings unique changes, cravings, and challenges.
Cacao can play a gentle, nourishing role throughout, but the way your body responds to it may shift as your pregnancy progresses.
First Trimester
Early pregnancy is sensitive.
Cacao might be beneficial for mood and subtle energy; however, if you are sensitive to caffeine, it may be too stimulating.
Keep it to small amounts and watch your body’s reactions.
Cacao is high in iron and magnesium levels—important for early development, as well as fatigue.
Second Trimester
Energy comes in waves through this stage.
Cacao might also improve circulation and help reduce tension in muscles and blood vessels.
(Its inherent wake-up is a little healthier than sugar or chemicals.)
And use it in smoothies or warm drinks with healthy fats for lasting energy.
Third Trimester
Magnesium in cacao can help ease swelling and leg cramps (3).
And flavonoids promote vascular health and circulation — important for the final stretch.
Enjoy it fairly mindfully since, like most people, I love my cup of coffee, but watch it especially within a few hours of bedtime as it is mildly stimulant.
Combine cacao with relaxing herbs or adaptogens for an even more restful practice in your birth prep routine.
How Much Cacao Is Safe for Pregnant Women?
Experts generally recommend consuming less than 200mg of caffeine a day during pregnancy.
Raw cacao has about 12 mg of caffeine per tablespoon, nowhere near coffee.
So that generally equates to 1–2 tablespoons a day of raw cacao, but always confirm with your care provider.
Another stimulant in cacao, theobromine, is less harsh than caffeine yet still noteworthy (4).
Opt for raw cacao powder, nibs, or chocolate from a company that supports ethical practices and contains minimal added sugar.
Cacao NOT to Consume: Risks, Contaminants & Sourcing Concerns
All cacao is not created equal.
Poor quality chocolate — especially mass-produced — could harbor heavy metals, such as cadmium or lead (5).
These are things that can be bad when you’re pregnant, and we want to avoid them.
“I’d always opt for small-batch, third-party tested cacao such as Wild Foods’ Wild Cacao.
It’s sustainably harvested, thoroughly tested, and guaranteed to be free from fillers or any other additives.
This means you’re getting cacao in its cleanest, most nourishing form.
Clever Tricks for Working Cacao Into Your Pregnancy Diet
Mix a tablespoon of raw cacao powder into your morning smoothie.
Add into oatmeal or Greek yogurt for a crunchy, healthy superfood upgrade.
Mix cacao into a warm elixir with nut milk, coll,agen, and Wild Cocoa Butter as a relaxing new routine.
Pair cacao with iron-rich plant foods and vitamin C-containing food sources to enhance the absorption of the mineral.
Wild Foods has a selection of cacao products suitable for mindful motherhood.
Final Thoughts
Cacao is Pregnant, proudly healthy, and can be a great friend during your pregnancy.
It provides mood support, mild energy, and is packed with vital nutrients from real foods.
But balance is key.
Privilege clean, ethical cacao and listen to your body to support yours — and baby’s — health.
You’re not eating for two; you’re living for two.
So have cacao be among that reWilded, glowing path to motherhood.
A natural way to support your pregnancy with ethically sourced cacao from Explore Wild Foods.
🌞 Morning Magic Starts Here — Add Wild Cocoa to Your Brew! Rich, earthy, and wildly effective. It’s more than cocoa—it’s a health ritual. 🌞
FAQs about Cacao for Pregnancy
Is it safe to have cacao during pregnancy?
Yes, small amounts of cacao are okay and can even be healthy during pregnancy.
Can you eat cacao when pregnant 3rd trimester of pregnancy?
True, the magnesium and flavonoids in cacao may help circulation, swelling, and muscle cramps.
How Much Cacao Powder is Safe for Moms-to-Be?
It’s generally safe to consume 1–2 tablespoons (5–10 grams) of raw cacao powder per day, though it may vary based on how much caffeine you are already consuming.
Is raw cacao healthier than cocoa when pregnant?
Yes, raw cacao has a higher nutrition profile and is void of added sugar or filler, unlike cocoa.
Is cacao bad for pregnancy? Does it include caffeine?
Yes, but in small amounts. Keep an eye on your caffeine total so you'll stay within the safe pregnancy range.
Related Studies
1. Title: Magnesium, Iron, and Pregnancy Health
Magnesium and iron requirements increase during pregnancy, critical to muscle relaxation, blood pressure maintenance, and fetal development; cacao is rich in these nutrients.
Link: https://lpi.oregonstate.edu/mic/minerals/magnesium
2. Title: Deleterious Effects of Maternal Ingestion of Cocoa upon Fetal Development
Cocoa flavonoids have antioxidant and vasodilating effects that may influence placental blood flow and fetal health, though timing and dosage are critical for safety.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4284314/
3. Title: Oral Magnesium for Relief in Pregnancy‐Induced Leg Cramps: A Randomized Controlled Trial
Oral magnesium supplementation demonstrated a significant reduction in frequency and intensity of leg cramps during pregnancy, with minimal side effects.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438779/
4. Title: Caffeine Intake throughout Pregnancy and Factors Influencing Consumption: A Meta-Analysis
Pregnant women are advised to limit caffeine intake to less than 200 mg/day to avoid risks such as miscarriage and low birth weight.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC973456/
5. Title: Petition for a Qualified Health Claim – for Cocoa Flavanols: Heavy Metal Contamination Concerns
FDA notes the presence of lead and cadmium in some chocolate products, particularly mass-produced types, raising food safety concerns.
Link: https://www.fda.gov/media/111567/download
