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Molasses Nutrition Facts: Is Molasses Good for You?
Molasses is a unique sweetener because it provides significant amounts of several minerals. Per 100 grams, it is high in manganese, copper, magnesium, selenium, iron, potassium, and vitamin B6. However, it is a concentrated source of sugar, containing nearly 75 grams per 100-gram serving, with no fiber or protein. Whether it is a beneficial part of your diet depends on the portion size and your overall eating habits.
Per 100 g · Molasses
What stands out in molasses
- High in several minerals. A 100-gram amount of molasses is high in manganese (67% of the Daily Value), copper (54% DV), and magnesium (58% DV).
- Source of iron and calcium. Molasses is high in iron, providing 26% of the DV per 100 grams. It is also a good source of calcium, with 16% of the DV in the same amount.
- Significant vitamin B6. This data shows that 100 grams of molasses contains 0.67 mg of vitamin B6, which supplies 39% of the Daily Value.
- Carbohydrate and sugar content. Molasses is about 75% carbohydrate by weight. All of its carbohydrates come from sugar, with 74.7 grams of total sugars and 0 grams of dietary fiber per 100 grams.
What to keep in mind
- Molasses is a concentrated source of sugar, providing about 15 grams in a single tablespoon serving.
- It contains no dietary fiber, protein, or fat.
- While it provides many minerals, it also contains 290 calories per 100 grams.
Molasses nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 290 kcal | – |
| Protein | 0 g | 0% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.03 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 74.7 g | 27% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 74.7 g | – |
| Water | 21.9 g | – |
| Sodium | 37 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1,464 mg | 31% |
| Calcium | 205 mg | 16% |
| Iron | 4.7 mg | 26% |
| Magnesium | 242 mg | 58% |
| Phosphorus | 31 mg | 2% |
| Zinc | 0.29 mg | 3% |
| Copper | 0.49 mg | 54% |
| Manganese | 1.5 mg | 67% |
| Selenium | 17.8 mcg | 32% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.93 mg | 6% |
| Vitamin B6 | 0.67 mg | 39% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 13.3 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Molasses by portion
The data is based on a 100-gram amount, which is about half a cup. A more common portion is 1 tablespoon (20 g), which provides 58 calories and about 15 grams of sugar. This smaller serving supplies meaningful amounts of some minerals, including about 13% of the DV for manganese and 11% for magnesium. A full cup of molasses (337 g) is a very large portion containing 977 calories and over 250 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 337 g | 977 | 0 g | 251.7 g | 0 g | 0.3 g |
| 1 serving 1 tbsp | 20 g | 58 | 0 g | 14.9 g | 0 g | 0 g |
How molasses compares with other oils, fats and sweeteners
Within the group of oils, fats, and sweeteners on this site, molasses ranks second highest for its carbohydrate, sugar, potassium, and magnesium content. It has the highest measured amounts of sodium and selenium in its group. Compared to other sweeteners per 100 grams, molasses has more calories (290 kcal) than maple syrup (260 kcal) but fewer than honey (304 kcal). Its carbohydrate content of 74.7 grams is lower than that of honey (82.4 g) but higher than that of maple syrup (67.0 g). Unlike molasses, both dark chocolate and cocoa powder contain significant amounts of dietary fiber.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Molasses | 290 | 0 g | 74.7 g | 0 g | 0.1 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
| Maple Syrup | 260 | 0.04 g | 67 g | 0 g | 0.06 g |
| Cocoa Powder | 228 | 19.6 g | 57.9 g | 37 g | 13.7 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
Quick answers
How many calories are in a tablespoon of molasses?
According to USDA data, a 1 tablespoon serving of molasses, which weighs 20 grams, contains 58 calories.
How much sugar and carbs are in molasses?
A 1 tablespoon (20 g) serving of molasses has 14.9 grams of carbohydrates, all of which are total sugars. A 100-gram amount has 74.7 grams of carbohydrates and 74.7 grams of sugar.
Does molasses have protein or fiber?
No, the USDA data shows that molasses contains 0 grams of protein and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- At 1,464 mg of potassium per 100 g, molasses is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how molasses fits your situation.
Last updated October 21, 2026