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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, blackstrap molasses is considered a healthier alternative to refined sugar because it retains essential minerals lost during sugar processing. It is a significant source of iron, calcium, magnesium, and potassium, and it contains more antioxidants than most other common sweeteners.
Blackstrap molasses is one of the best plant-based sources of iron, providing approximately 4.7mg per tablespoon. This makes it a popular dietary addition for individuals looking to combat iron-deficiency anemia or support healthy red blood cell production.
While it is more nutrient-dense than white sugar, it still contains 290 calories and nearly 75g of carbohydrates per 100g. It should be used sparingly as a sweetener rather than a weight-loss aid, as it is still a form of sugar.
Yes, blackstrap molasses is naturally vegan and gluten-free. It is a byproduct of sugar cane processing and does not contain any animal products or gluten-containing grains.
No, blackstrap molasses is not keto-friendly. It is very high in carbohydrates (74.73g per 100g), and even a small serving can cause a spike in blood sugar levels and disrupt ketosis.
It has a very bold, robust, and bittersweet flavor with a slightly smoky or medicinal undertone. It is significantly less sweet than regular molasses, honey, or maple syrup, which is why it is often used in savory dishes or hearty baked goods.
You can, but it will change the flavor and texture of the recipe. Blackstrap is much more bitter and less sweet than light or dark molasses, so it may overpower delicate flavors; it is best used in recipes like gingerbread or baked beans where a strong flavor is desired.
blackstrap molasses is a versatile ingredient found in cuisines around the world. With 290 calories per 100g and valuable grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →It is commonly used to add depth to barbecue sauces, marinades, and baked beans, or to provide the signature flavor in gingerbread and spice cookies. Some people also consume it as a supplement by stirring a tablespoon into warm water or smoothies.
Store it in a cool, dry place in its original airtight container. While it does not require refrigeration, keeping it in a cool spot prevents it from thinning; it typically lasts for 1 to 2 years if the seal remains tight.
Regular molasses comes from the first or second boiling of sugar cane juice, whereas blackstrap comes from the third boiling. This extra boiling concentrates the vitamins and minerals but removes most of the sugar, resulting in its dark color and bitter taste.