Molasses: Health Benefits and Nutritional Information

Molasses is a popular sweetener that is often used to flavor cookies, cakes and bars, and can even be used in teas and some main dishes. Although molasses is commonly used, it isn’t necessarily one of the healthiest foods that you can choose. Be sure to understand the complete nutritional background of molasses before choosing it for you and your family.

How Molasses Is Made

Molasses is made when the leaves are stripped from sugar cane, and its juice is extracted through crushing or mashing. The juice is typically then boiled in order to concentrate it, and it is bottled and sold.

Simple Carbohydrates in Molasses

Occasionally, molasses is used as an alternative to sugar, fats and other ingredients while baking or cooking, to the belief that is is healthier than these products. This belief could not be further from the truth. Like regular cane sugar, molasses is high in simple carbohydrates. All carbohydrates contain four calories per gram, and therefore molasses isn’t necessarily more calorically dense than other sugary foods. However, simple carbohydrates, such as those found in molasses, are quick digesting. The intake of high amounts of simple carbohydrates can lead to significant weight gain, cardiovascular disease, blood sugar spikes and crashes, and a number of other more serious conditions. Typically, most health care professionals recommend avoiding high amounts of simple carbohydrates as much as possible in order to prevent any of the serious health risks associated with their consumption.


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  • peppylady (Dora)

    I’ve heard a lot about molasses but like most people who has hankering for good food and nutrition I don’t use it much.

    Coffee is on.

  • Dawn Murphey

    This article is one-sided in focusing solely on the issue of over-consumption of molasses. It does not, as the title promises, discuss the nutritional benefits of molasses, particularly blackstrap molasses. Yes, molasses is a sweetener, and like any sweetener, should be used sparingly. But that’s hardly the whole story.

    Unlike sugar or aspartame, blackstrap molasses is a powerhouse of nutritional content. Two teaspoons provide 13.3% daily requirement of iron, and 11.8% of daily requirement of calcium, both especially important for women. That same two teaspoons provides important trace minerals: 14% RDA copper, 18% RDA manganese, 9.7% RDA potassium, 7.3% RDA magnesium, 5% RDA vitamin B6 and 3.5% RDA selenium.

    If you’re going to use a sweetener, blackstrap molasses offers significantly better nutrition than aspartame or sugar, neither of which provide any nutrients whatsoever. The strong flavor will probably ensure you don’t have too much of it. It’s a wonderful sweetener for low-fat, low-calorie muffins and cookie-type treats, though.

    For a better balanced article on this topic, check here:

    Thank you,


  • JoJo

    Yes, molasses is not a healthier alternative to table sugar or honey, by much.
    It does have some minerals though that other sugars don’t.
    A table spoon of molasses have 2% daily value of Calcium, Iron, Magnesium and 3% for potassium.

    As said above, it’s still refined carb and is obviously still sugar. Can’t really say that it’s a healthier alternative really…

  • joy bondoc

    i am using molasses since 2009,,,,,and its good,,coz i love sweet foods, sweet juices….instead of honey and chocolates i mixed molasses in my hot drinks…thanks to my loving nutritionist