Molasses is a byproduct created when sugar cane is processed into table sugar. It is a dark, thick sweetener with a noticeable, raisin-like flavor. The darker the molasses variety, the stronger the taste. Molasses may be used to replace sugar in almost any preparation, but may alter the taste. Molasses provides more nutrition than other sweeteners, and although it has calories, it is all-natural, unlike artificial sweeteners like aspartame and saccharin.
Calories and Macronutrients
A tablespoon of molasses averages 58 calories. It contains zero grams of protein or fat and almost 15 g of carbohydrates. Molasses provides about 11 g of sugar: 5.8 g of sucrose, 2.38 g of glucose and 2.56 g of fructose.
Other Nutrients
Molasses, on average, contains 41 mg of calcium and 48 mg of magnesium for 1 tbsp. At 293 mg of potassium per 1 tbsp., it qualifies as a high-potassium food comparable to kiwi or oranges, according to Drugs.com. In addition to small amounts of other nutrients, molasses also offers iron, vitamin B6, selenium and copper.
Compared to Sugar
Molasses provides more nutrition than regular table sugar. A single tablespoon of sugar contains 48 calories and 12. 6 g of carbohydrates. It provides absolutely no other nutritional value.
Blackstrap
A specific variety of molasses called blackstrap offers more nutrition than other types. In 2 tsp., you get about 12 percent of your recommended daily allowance of calcium and 13 percent of the daily recommended allowance of iron, according to the website The World's Healthiest Foods. Two tsp. of blackstrap molasses also provide 7 percent of the trace mineral magnesium and 18 percent of your manganese needs daily. Blackstrap provides about 10 percent of your potassium requirements. Blackstrap is darker than other versions and imparts a distinct flavor into foods.
Nutritious Uses
Use molasses instead of sugar for baking, add it to smoothies or combine it with tomato paste, Worcestershire sauce and spices for a barbecue sauce for lean cuts of turkey or chicken. Molasses may be used to sweeten your coffee or morning cereal. Remember to stick to modest servings -- 2 to 3 tsp. only, as it is calorie dense.
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