Dietary labels are inferred automatically from Molasses's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 29/100
How many beneficial nutrients Molasses delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Molasses come from — the split across carbs, fat & protein.
100% from carbs
-
Carbs 100%74.7 g per serving
-
Fat 0%0.1 g per serving
-
Protein 0%0.0 g per serving
What Molasses is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 74.7 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 55.5 g | — |
| Sucrose | 29.4 g | — |
| Glucose | 11.9 g | — |
| Fructose | 12.8 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 50.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 18.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 32.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 50.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.0 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.7 mg | |
| Folate (B9) | 0.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg | |
| Choline | 13.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 205.0 mg | |
| Iron | 4.7 mg | |
| Magnesium | 242.0 mg | |
| Phosphorus | 31.0 mg | |
| Potassium | 1,464.0 mg | |
| Sodium | 37.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.5 mg | |
| Manganese | 1.5 mg | |
| Selenium | 17.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.3 g | — |
About Molasses
Molasses is the thick, dark syrup left behind when sugar cane or sugar beet juice is boiled down and the sugar crystals are spun out. Deeply sweet with a smoky, slightly bitter edge, it is what gives gingerbread, baked beans, barbecue sauce, and brown sugar their rich color and character. The syrup comes in grades: light molasses from the first boiling is the mildest, dark is more robust, and blackstrap, from the final boiling, is the thickest and least sweet.
Blackstrap is also the most nutritious, one of the few sweeteners to supply meaningful iron, calcium, potassium, and magnesium, along with about 60 calories a tablespoon. Bakers reach for molasses in cookies, cakes, and breads, while cooks stir it into marinades, glazes, and slow-cooked dishes for depth. It also gives dark rum its color. Keep the bottle tightly capped in a cool cupboard, where it stays good for a year or more.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Molasses?
There are 290 calories in 100 g of Molasses, or about 977 calories in 1 cup (337 g).
How much protein is in Molasses?
Molasses contains 0.0 g of protein per 100 g.
How many carbs are in Molasses?
Molasses has 74.7 g of carbohydrates per 100 g.
How much fat is in Molasses?
Molasses provides 0.1 g of total fat per 100 g.
What is Molasses a good source of?
Molasses is an excellent source of Manganese (67% DV), Magnesium (58% DV), Copper (54% DV), Vitamin B6 (39% DV), Selenium (32% DV) and Potassium (31% DV) and a good source of Pantothenic Acid (B5) and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.
