Oils & Sweeteners
Molasses
Overview
Why use molasses?
Molasses is the mineral-rich syrup left behind when sugar cane is refined, and it carries far more nutrition than plain sugar: meaningful magnesium, potassium, iron, calcium and copper come along with its deep, bittersweet flavor. It is still sugar, though, at 74.7 g per 100 g, so it belongs in the sweetener column rather than the health-food one.
Good to know: Almost all of the 58 calories in a tablespoon come from sugar, so treat molasses as an added sugar and use it for flavor rather than as a mineral supplement.
Unusually rich in magnesium
One tablespoon (20 g) supplies 48 mg of magnesium, 12% of the Daily Value, a mineral that supports muscle function, nerve signaling and energy metabolism.
Potassium and iron on board
Molasses provides 1,464 mg potassium (31% DV) and 4.72 mg iron (26% DV) per 100 g, nutrients tied to fluid balance and oxygen transport in the blood.
Trace minerals and B6
Per 100 g it delivers 54% DV copper, 32% DV selenium and 39% DV vitamin B6, which help with antioxidant defenses and protein metabolism.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in molasses?
Calories
290kcal
Protein
0g
Carbs
75g
Fat
0.1g
Fiber
0g
Sugars
75g
Minerals
- Calcium205 mg16%
- Iron4.7 mg26%
- Magnesium242 mg58%
- Phosphorus31 mg2%
- Potassium1,464 mg31%
- Sodium37 mg2%
- Zinc0.29 mg3%
- Copper0.49 mg54%
- Selenium18 µg32%
Vitamins
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)<0.01 mg0%
- Niacin (B3)0.93 mg6%
- Vitamin B60.67 mg39%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about molasses
Ask NutriSeek
Questions about molasses
Keep exploring
More Oils & Sweeteners
Source: USDA FoodData Central, “Molasses” (SR Legacy, FDC ID 168820).View the USDA record ↗ (opens in a new tab).