Subtotal $0.00
Shop Now
Molasses is the thick, dark syrup left over when sugar is made from sugarcane or sugar beets. In USDA FoodData Central, one tablespoon of molasses has 58 calories and 14.9 grams of sugars, plus far more potassium, magnesium, calcium and iron than white or brown sugar. Blackstrap molasses is the darkest, most bitter type sold in stores. Whatever the type, molasses is an added sugar under FDA label rules, so its minerals always arrive with a spoonful of sugar.
Peptide Labs does not sell molasses or other sweeteners. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA lists one tablespoon of molasses at 58 calories and 14.9 grams of sugars, with no fiber or protein.
- Per tablespoon, USDA molasses supplies 12% of the Daily Value for magnesium, 6% for potassium, 5% for iron and 3% for calcium.
- USDA has a single generic molasses entry; blackstrap values vary by brand, so read the jar's label.
- FDA counts molasses as an added sugar, and the Dietary Guidelines list it by name.
- The iron in molasses is nonheme iron, which the body absorbs less well than iron from animal foods.
What molasses is
Sugar makers boil cane or beet juice until sugar crystals form, then spin the crystals out. The syrup left behind is molasses. Repeating the process pulls out more sugar each time, so later syrups are darker, thicker and less sweet. Stores usually sell three styles: light (mild and sweet), dark (stronger) and blackstrap (the darkest and most bitter).
Molasses is also what gives brown sugar its color and flavor. Our brown sugar and white sugar comparison explains how much of it ends up in a bag of brown sugar, and why the mineral difference there is tiny.
Molasses nutrition per tablespoon
These are USDA values for one tablespoon (20 grams) of molasses from the SR Legacy database (FDC 168820), with percent Daily Value (%DV) based on FDA reference amounts. The sugars %DV uses the 50 gram Daily Value for added sugars, because molasses counts as added sugar.
| Nutrient | Molasses, 1 tbsp (20 g) | %DV |
|---|---|---|
| Calories | 58 | Not applicable |
| Total sugars | 14.9 g | 30% (added sugars) |
| Fiber and protein | 0 g | 0% |
| Potassium | 293 mg | 6% |
| Magnesium | 48 mg | 12% |
| Calcium | 41 mg | 3% |
| Iron | 0.9 mg | 5% |
| Manganese | 0.31 mg | 13% |
| Copper | 0.10 mg | 11% |
| Vitamin B6 | 0.13 mg | 8% |
| Selenium | 3.6 mcg | 6% |
| Sodium | 7 mg | 0% |
Per 100 grams, USDA breaks the sugars in molasses into 29.4 grams of sucrose, 12.79 grams of fructose and 11.92 grams of glucose, with about 22 grams of water. That water is why a tablespoon of molasses has fewer calories than a tablespoon of dry sugar, even though nearly all of its calories come from sugar.
Blackstrap molasses: what the label tells you
The USDA SR Legacy database has one generic molasses entry and does not say whether it is light, dark or blackstrap. We did not find a separate blackstrap entry, so this guide does not quote blackstrap numbers. Because blackstrap is the most concentrated style, its mineral values on a jar may be higher than the generic USDA figures, and they differ between brands.
The Nutrition Facts panel is the place to check. FDA requires calcium, iron, potassium and vitamin D on every panel, so a jar of blackstrap molasses will show the %DV for the minerals people usually look for. Single-ingredient sweeteners also show a %DV for added sugars. Under FDA guidance from 2019, they may skip the grams of added sugars and use a small symbol that points to a footnote instead.
Some jars say “unsulfured.” US labeling rules require sulfites to be declared when a food contains more than a small threshold, so people who react to sulfites should read the ingredient list, not only the front of the jar.
Molasses compared with other sweeteners
Per spoon, molasses carries more minerals than other common sweeteners. The table uses USDA SR Legacy values per tablespoon; brown sugar is calculated as three USDA packed teaspoons.
| Sweetener (1 tbsp) | Calories | Sugars | Potassium | Calcium | Iron | Magnesium |
|---|---|---|---|---|---|---|
| Molasses (20 g) | 58 | 14.9 g | 293 mg | 41 mg | 0.9 mg | 48 mg |
| White sugar (12.6 g) | 49 | 12.6 g | 0.3 mg | 0.1 mg | 0.01 mg | 0 mg |
| Brown sugar, packed (13.8 g) | 52 | 13.4 g | 18 mg | 11 mg | 0.1 mg | 1 mg |
| Maple syrup (20 g) | 52 | 12.1 g | 42 mg | 20 mg | 0.02 mg | 4 mg |
| Honey (21 g) | 64 | 17.2 g | 11 mg | 1 mg | 0.09 mg | 0.4 mg |
Molasses wins on minerals in this table, but all five are mostly sugar. If you want to compare the others in more depth, see our guides to honey and sugar and maple syrup, and our coconut sugar guide for a sweetener USDA SR Legacy does not list.
Iron, calcium and potassium in context
A tablespoon of molasses provides 5% of the Daily Value for iron in USDA data. According to the NIH Office of Dietary Supplements, iron from plant foods is nonheme iron, which the body absorbs less well than the heme iron in meat, poultry and seafood; vitamin C and those animal foods eaten at the same meal improve nonheme iron absorption. Our guide to foods high in iron ranks many everyday foods that supply more iron with no added sugar.
Molasses is not a fix for low iron; tiredness, pale skin or shortness of breath can have many causes, and low iron needs a blood test and a plan from a clinician, not a spoonful of syrup.
For potassium and calcium, USDA molasses gives 6% and 3% of the Daily Value per tablespoon. Our potassium food guide and calcium food guide list foods that supply more per serving. People who have been told to limit potassium, for example because of kidney disease, should ask their clinician before adding potassium-dense foods. USDA molasses is also a source of manganese and copper, which our manganese food guide covers.
Is molasses healthy? What the added sugar rules say
Molasses is a less refined sweetener with real mineral content, but nutrition rules count it as sugar. FDA defines added sugars as sugars added during processing or packaged as such, including sugars from syrups, and the Daily Value for added sugars is 50 grams. One USDA tablespoon of molasses uses 30% of that Daily Value.
The Dietary Guidelines for Americans, 2025-2030, name molasses in their list of added sugars, next to honey, cane sugar and turbinado sugar, and state that no amount of added sugars is recommended or considered part of a healthy or nutritious diet. The previous edition, 2020-2025, advised keeping added sugars below 10 percent of calories starting at age 2 and avoiding them before age 2. Our foods high in sugar guide shows where most added sugar in a typical diet comes from.
So the honest answer to “is molasses healthy” is that it is a sweetener with more minerals than white sugar, not a health food. Swapping it in for white sugar in a recipe adds flavor and a little potassium and magnesium, but the sugar count barely changes.
Cooking with molasses
- Light and dark molasses are the usual choice for gingerbread, molasses cookies, baked beans and barbecue sauce.
- Blackstrap molasses is bitter and strong, so recipes written for light molasses may taste harsh if you swap it in one for one.
- Molasses holds moisture, which keeps baked goods soft; it also makes batters darker.
- Keep the jar tightly closed in a cool cupboard; warming the jar in a bowl of hot water makes thick molasses easier to pour.
Cautions
- Added sugar: molasses counts toward the added sugars on the Nutrition Facts label, and the Dietary Guidelines advise against added sugars for children under 2.
- Blood sugar management: people managing diabetes should count molasses like any other sugar and ask their clinician or dietitian how it fits their plan.
- Potassium: anyone on a potassium-restricted diet should check with a clinician, as noted above.
- Sulfites: people who react to sulfites should read ingredient lists, since sulfites must be declared above a small threshold.
- Sugar cravings: if sweet foods feel hard to cut back on, our sugar cravings guide covers what research says.
Frequently Asked Questions
Is blackstrap molasses the same as regular molasses?
No. Blackstrap molasses is the darkest, most bitter type. Light and dark molasses are milder and sweeter. Mineral values differ by type and brand, so check the label.
How much iron is in molasses?
USDA lists about 0.9 milligrams of iron in one tablespoon of molasses, which is 5% of the Daily Value. Blackstrap labels may list more.
Does molasses count as added sugar?
Yes. FDA counts molasses as an added sugar, and the Dietary Guidelines name it in their list of added sugars.
Is molasses healthier than white sugar?
It has far more potassium, magnesium, calcium and iron per spoon in USDA data, but it is still mostly sugar and counts as added sugar on labels.
Does molasses have fiber or protein?
No. USDA lists zero grams of fiber and protein in molasses.
What does unsulfured molasses mean?
It is a label term for molasses made without added sulfites. Sulfites must be declared on US labels above a small threshold, so check the ingredient list.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Coconut Sugar: Is Coconut Sugar Healthy? Label Rules and Research, Brown Sugar vs White Sugar: USDA Nutrition, Calories and Baking, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.