Molasses
The dark syrup left from sugar refining, unusually rich in iron and calcium.
Nutrition per 100 g
Standardised to 100 g of molasses for fair comparison. Typical serving: 1 tbsp (20 g) — 58 kcal per 20 g serving.
| Nutrient | Per 100 g | Per serving (20 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 290 kcal | 58 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 75 g | 15 g | 25.9 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of molasses, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (20 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.041 mg | 0.008 mg | 3% |
| Riboflavin | 0.002 mg | 0 mg | <1% |
| Niacin | 0.93 mg | 0.19 mg | 6% |
| Vitamin B6 | 0.67 mg | 0.13 mg | 39% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.8 mg | 0.16 mg | 16% |
| Choline | 13.3 mg | 2.7 mg | 2% |
| Minerals | |||
| Calcium | 205 mg | 41 mg | 16% |
| Iron | 4.7 mg | 0.94 mg | 26% |
| Magnesium | 242 mg | 48.4 mg | 58% |
| Phosphorus | 31 mg | 6.2 mg | 2% |
| Potassium | 1464 mg | 293 mg | 31% |
| Sodium | 37 mg | 7.4 mg | 2% |
| Zinc | 0.29 mg | 0.058 mg | 3% |
| Selenium | 17.8 µg | 3.6 µg | 32% |
| Copper | 0.49 mg | 0.098 mg | 54% |
| Manganese | 1.5 mg | 0.3 mg | 65% |
Source: USDA FoodData Central — Molasses
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat molasses?
- Blackstrap molasses is a genuine source of iron and calcium.
- Deep flavour in baking and marinades.
How to include it
- Use in gingerbread, marinades and baked beans.
- Stir a teaspoon into porridge.
Things to consider
- Still a free sugar; keep to a spoonful.
- Strong, slightly bitter taste.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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Unrefined cane or palm sugar used across South Asia and Africa.
- kcal
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- protein
- 0.5 g
- fibre
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per 100 g · Typical serving: 20 g
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Boiled maple sap; a natural sweetener with useful manganese and zinc.
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Honey
Concentrated natural sugar with trace antioxidants; still a free sugar.
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- fibre
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per 100 g · Typical serving: 1 tbsp (21 g)
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