How many calories are in Molasses?

Molasses contains 290 calories per 100g serving (USDA data).

How much protein is in Molasses?

Molasses provides 0.0g of protein per 100g, which is 0% of the recommended daily value.

Is Molasses high in fat?

Molasses is low in fat with only 0.1g per 100g (0% DV).

What vitamins and minerals are in Molasses?

Molasses is a notable source of Manganese (67% DV), Magnesium (58% DV), and Copper (54% DV) per 100g.

Molasses

SR Legacy·Comprehensive Reference Data

Molasses

Sweets

A 100g serving covers 67% of the daily recommended Manganese, making Molasses one of the more concentrated dietary sources of this nutrient. Molasses is primarily a carbohydrate source, delivering 74.7g of carbs with minimal fat at 0.1g per 100g. Molasses packs 290 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 37mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Molasses delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories290KCAL

Protein0G

Fat0.1G

Carbs74.7G

Fiber0G

Calorie Distribution

300kcal

Protein0%0 g
Fat0%0.1 g
Carbs100%74.7 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	21.9	G
Energy	290	KCAL
Protein	0	G
Total lipid (fat)	0.10	G
Carbohydrate, by difference	74.7	G
Fiber, total dietary	0	G
Total Sugars	74.7	G
Cholesterol	0	MG

Vitamin C, total ascorbic acid	0	MG
Thiamin	0.04	MG
Riboflavin	0.002	MG
Niacin	0.93	MG
Vitamin B-6	0.67	MG
Folate, total	0	UG
Vitamin B-12	0	UG
Vitamin A, RAE	0	UG
Vitamin E (alpha-tocopherol)	0	MG
Vitamin D (D2 + D3)	0	UG
Vitamin K (phylloquinone)	0	UG

Calcium, Ca	205	MG
Iron, Fe	4.7	MG
Magnesium, Mg	242	MG
Phosphorus, P	31.0	MG
Potassium, K	1464	MG
Sodium, Na	37.0	MG
Zinc, Zn	0.29	MG
Copper, Cu	0.49	MG
Manganese, Mn	1.5	MG
Selenium, Se	17.8	UG

Energy	1213	kJ
Ash	3.3	G
Sucrose	29.4	G
Glucose	11.9	G
Fructose	12.8	G
Pantothenic acid	0.80	MG
Folic acid	0	UG
Folate, food	0	UG
Folate, DFE	0	UG
Choline, total	13.3	MG
Vitamin B-12, added	0	UG
Retinol	0	UG
Carotene, beta	0	UG
Carotene, alpha	0	UG
Cryptoxanthin, beta	0	UG
Vitamin A, IU	0	IU
Lycopene	0	UG
Lutein + zeaxanthin	0	UG
Vitamin E, added	0	MG
Vitamin D (D2 + D3), International Units	0	IU
Fatty acids, total saturated	0.02	G
SFA 4:0	0	G
SFA 6:0	0	G
SFA 8:0	0	G
SFA 10:0	0	G
SFA 12:0	0	G
SFA 14:0	0	G
SFA 16:0	0.02	G
SFA 18:0	0.002	G
Fatty acids, total monounsaturated	0.03	G
MUFA 16:1	0	G
MUFA 18:1	0.03	G
MUFA 20:1	0	G
MUFA 22:1	0	G
Fatty acids, total polyunsaturated	0.05	G
PUFA 18:2	0.05	G
PUFA 18:3	0	G
PUFA 18:4	0	G
PUFA 20:4	0	G
PUFA 20:5 n-3 (EPA)	0	G
PUFA 22:5 n-3 (DPA)	0	G
PUFA 22:6 n-3 (DHA)	0	G
Alcohol, ethyl	0	G
Caffeine	0	MG
Theobromine	0	MG

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
serving 1 tbsp (20g)	58	0g	0g	14.9g
cup (337g)	977	0g	0.3g	251.8g

Scaled from Molasses's per-100g values using USDA portion data.

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Nutrient Highlights

Molasses is a excellent source of Magnesium (58% DV) — see top foods ranked by Magnesium
Molasses is a excellent source of Potassium (31% DV) — see top foods ranked by Potassium
Molasses is a excellent source of Iron (26% DV) — see top foods ranked by Iron
Molasses is a good source of Calcium (16% DV) — see top foods ranked by Calcium

Dietary Considerations

With 1464mg of potassium per 100g, individuals on a renal diet should moderate their intake of Molasses. See the Kidney Disease & Low-Potassium Diet guide for more.
Molasses is naturally low in sodium at 37mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Molasses provides 4.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

Potassium: top 2% (#165 of 8,262)
Magnesium: top 2% (#165 of 8,262)
Calcium: top 7% (#578 of 8,262)

Explore by Nutrient

Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories290

% Daily Value*

Total Fat 0.10G0%

Cholesterol 0MG0%

Sodium 37.0MG2%

Total Carbohydrate 74.7G27%

Dietary Fiber 0G0%

Total Sugars 74.7G

Protein 0G0%

Vitamin D 0UG0%

Calcium 205MG16%

Iron 4.7MG26%

Potassium 1464MG31%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168820.

View on USDA FoodData Central →