Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Molasses vs Sweet potato paste: nutrition compared

Nutrient (per 100 g)MolassesSweet potato paste
Calories290 kcal305 kcal
Protein0 g0.5 g
Carbohydrates74.7 g75.1 g
Fat0.1 g0.3 g
Fibre0 g0.9 g
Sugar74.7 g71.8 g
Sodium37 mg1 mg

All values per 100 g. Source: USDA FoodData Central.

Molasses - nutritional information
📦

Molasses

🔥 290 Calories
⚡ 74.7g Carbohydrates
🥑 0.1g Fat

Molasses provides 290 kcal per 100 g, with 0 g of protein, 74.7 g of carbohydrates and 0.1 g of fat. 1 cup of Molasses (320 g) provides about 928 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
Molasses
Energy density
Dense
290 kcal per 100g
Macro energy profile
Carb-led
0% Protein · 100% Carbohydrates · 0% Fat
Glycemic profile
Low GI
GI 55 · GL 15
Notable signals
High in sugarLow in fatLow in sodiumUSDA data

Nutritional Information

290
kcal/100g
Protein
0g
Carbohydrates
74.7g
Fat
0.1g
Glycemic Index:
55

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories290 kcal
Protein0 g
Carbohydrates74.7 g
Fat0.1 g
Sugar74.7 g
Sodium37 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup320 g928 kcal
1 tbsp20 g58 kcal
100 g100 g290 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
290 kcal
Protein
0 g
Carbohydrates
74.7 g
Fat
0.1 g
Sugar
74.7 g
Sodium
37 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Molasses

Molasses is a thick, dark syrup produced during the sugar extraction process from sugarcane or sugar beets. It has a rich history, dating back to ancient civilizations where it was used as a sweetener and for its medicinal properties. The process of making molasses involves boiling the sugar source to extract juice, which is then concentrated into syrup. Molasses is not only valued for its distinctive flavor but also for its nutritional benefits, making it a popular choice in various cuisines around the world, particularly in baking and cooking.

Nutritionally, molasses is a powerhouse, offering a range of vitamins and minerals. It is particularly high in iron, calcium, and magnesium, contributing to its health benefits. With approximately 290 calories per 100 grams, it is primarily composed of carbohydrates, specifically sugars, making it a high-energy food. Molasses can enhance the flavor of foods, serve as a natural sweetener in recipes, and provide essential nutrients, making it a versatile ingredient in both sweet and savory dishes.

Health Benefits

Rich in iron, supporting healthy blood production and preventing anemia.
Contains calcium, essential for maintaining strong bones and teeth.
Packed with antioxidants, which can help combat oxidative stress.
Provides potassium, beneficial for maintaining healthy blood pressure levels.
Contains magnesium, crucial for muscle function and energy production.
May aid in digestion due to its fiber content, promoting gut health.
Helps in the absorption of nutrients from other foods.
Has anti-inflammatory properties that can support overall health.
May support nerve function and energy metabolism due to B vitamins.
Can be a natural remedy for coughs and sore throats when used in teas.

Recommended Food Pairings

🥗
Molasses and oatmeal - adds a rich flavor and enhances nutrient absorption.
🥗
Molasses and ginger - complements the spicy warmth of ginger in baked goods.
🥗
Molasses and sweet potatoes - balances the sweetness and adds depth to dishes.
🥗
Molasses and apples - works well in pies and desserts, enhancing natural sweetness.
🥗
Molasses and mustard - creates a tangy glaze for meats and vegetables.

How to Consume

Serving size
1 tablespoon (20g)
Frequency
2-3 times per week
  • •Use in baking as a natural sweetener in cookies and bread.
  • •Add to smoothies for a nutrient boost.
  • •Mix with warm water and lemon for a morning detox drink.
  • •Use as a glaze for roasted vegetables or meats.
  • •Incorporate into sauces and marinades for enhanced flavor.

Selection & Storage

How to choose:

  • ✓Look for dark, thick molasses for the richest flavor and nutrient content.
  • ✓Check for organic labeling to ensure no additives are present.
  • ✓Select containers that are sealed tightly to maintain freshness.
  • ✓Choose products with minimal processing for maximum health benefits.
Storage
Store in a cool, dark place, ideally at room temperature, away from moisture.
Shelf life
Can be stored for up to 1 year in a sealed container at room temperature.

Warnings & Contraindications

  • ⚠️Individuals with diabetes should monitor intake due to sugar content.
  • ⚠️People with certain allergies to sugarcane or sugar beets should avoid.
  • ⚠️Those on a low-sugar or low-carbohydrate diet may need to limit consumption.
  • ⚠️Excessive consumption may lead to increased blood sugar levels.
  • ⚠️High sugar content can contribute to obesity if consumed in large amounts.
  • ⚠️May interact with certain medications; consult a healthcare provider if unsure.

Frequently Asked Questions

How many calories does Molasses have?

Molasses contains approximately 290 calories per 100 grams, making it a high-energy food primarily composed of carbohydrates.

Is Molasses healthy?

Yes, molasses is considered healthy in moderation. It is rich in several vital nutrients, including iron, calcium, and magnesium, which contribute to various bodily functions.

How should Molasses be stored?

Molasses should be stored in a cool, dark place, ideally at room temperature. Ensure the container is tightly sealed to maintain its freshness, and it can last for up to a year.

What are the benefits of eating Molasses?

Eating molasses can provide numerous health benefits, including improved iron levels, enhanced bone health due to calcium, and antioxidant properties that help reduce oxidative stress.

How much Molasses can I eat per day?

A recommended serving size is about 1 tablespoon (20 grams), and it is advisable to consume it 2-3 times a week to enjoy its health benefits without overdoing the sugar intake.

How many calories are in 1 cup of Molasses (320 g)?

1 cup of Molasses (320 g) has about 928 kcal — 0 g protein, 239 g carbohydrates and 0.3 g fat (calculated from the USDA values per 100 g).

How many calories are in 1 tbsp of Molasses (20 g)?

1 tbsp of Molasses (20 g) has about 58 kcal — 0 g protein, 14.9 g carbohydrates and 0 g fat (calculated from the USDA values per 100 g).

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