Molasses
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 0% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.7 MG | 39% | |
| Folate, total | 0 UG | 0% | |
| Choline, total | 13.3 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 205 MG | 16% | |
| Iron, Fe | 4.7 MG | 26% | |
| Magnesium, Mg | 242 MG | 58% | |
| Phosphorus, P | 31 MG | 2% | |
| Potassium, K | 1,464 MG | 31% | |
| Sodium, Na | 37 MG | 2% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.5 MG | 54% | |
| Manganese, Mn | 1.5 MG | 67% | |
| Selenium, Se | 17.8 UG | 32% |
Nutrition Highlights
- Very low in fat (0.1g per 100g).
- Good source of Iron, Fe (26% DV).
- Rich source of Magnesium, Mg (58% of Daily Value per 100g).
- Good source of Potassium, K (31% DV).
- Rich source of Copper, Cu (54% of Daily Value per 100g).
- Rich source of Manganese, Mn (67% of Daily Value per 100g).
About Molasses
A thick, dark syrup with a robust, bittersweet flavor, this ingredient is a byproduct of refining sugarcane or sugar beets into sugar. It retains many of the minerals from the original plant, including iron, calcium, magnesium, and potassium, making it more nutrient-dense than refined sweeteners. While it's high in natural sugars and calories, it also contains antioxidants and small amounts of B vitamins, which can contribute to overall nutrient intake when used in moderation. Its glycemic index is lower than that of table sugar, which means it may cause a slower rise in blood sugar, though it should still be consumed mindfully by those monitoring carbohydrate intake.
In the kitchen, it's prized for its deep flavor and versatility. It's a staple in traditional baked goods like gingerbread, baked beans, and dark breads, where it adds moisture and a distinctive taste. It can also be stirred into marinades, sauces, or warm beverages for a hint of richness. Some people mix it with warm water as a mineral-rich tonic, though its strong flavor means a little goes a long way. When substituting for other sweeteners, keep in mind its intensity and adjust quantities accordingly.
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