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Pomegranate molasses diluted with water; a tangy-sweet sauce containing sugars and carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Diluted pomegranate molasses (15 g) has 23 calories. That works out to 155 calories per 100 g. It contains 5.6 g of carbs, 0.1 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 tablespoon (medium) · 15 g
23
KCAL / 15G
Carbs
5.6g
· 2% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.75 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 23 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 serving (small) | 20 g | 31 kcal |
| 1 ounce (medium) | 28.4 g | 44 kcal |
| 2 tablespoon (large) | 30 g | 47 kcal |
| 3 tablespoon (extra large) | 45 g | 70 kcal |
| 50 g | 50 g | 78 kcal |
| 100 g | 100 g | 155 kcal |
Calculated from 155 calories per 100 g.
Diluted pomegranate molasses is pomegranate molasses mixed with water to make a thinner, less concentrated sauce. It keeps the characteristic tangy-sweet flavor but pours more easily, so it can be drizzled or mixed into dressings without the thickness of undiluted molasses.
Diluted pomegranate molasses works well in salad dressing, especially with olive oil and a little salt. Whisk it in gradually and taste before adding lemon juice or vinegar, since the sauce already contributes acidity and a sweet-tart flavor.
Yes, diluted pomegranate molasses can add a tangy-sweet note to a meat marinade. Combine it with oil, garlic, and seasonings, and avoid using a very thick coating over high heat because its sugars can darken or burn.
Yes, but diluted pomegranate molasses is less concentrated, so a direct one-for-one swap can make a dish thinner and milder. Add it in stages, taste as you go, and reduce other liquid or acidic ingredients if the recipe needs a stronger pomegranate flavor.
You can make diluted pomegranate molasses by stirring water into pomegranate molasses a little at a time. Adjust the mixture to the flavor and pourable consistency you want; adding the water gradually makes it easier to avoid making the sauce too weak.
Keep diluted pomegranate molasses tightly closed in the refrigerator after opening, unless its packaging gives different instructions. Use a clean spoon each time to avoid introducing food residue, and refrigerate homemade mixtures promptly.
Discard diluted pomegranate molasses if you see mold, notice an unusual smell or color change, or find unexpected bubbling. Do not taste it to check for spoilage; homemade diluted sauce deserves particular care because adding water can shorten its keeping quality.
Add water gradually to make diluted pomegranate molasses less sour. In a dressing or sauce, a little olive oil or a sweet ingredient can also soften the sharpness; mix in small amounts and taste after each addition.
Yes, diluted pomegranate molasses can be served as a dip or drizzle alongside roasted vegetables, grilled meat, or bread. Its thin consistency makes it less suited to dipping on its own, so mixing it with tahini or yogurt gives it more body.
People with diabetes can include diluted pomegranate molasses, but its sugars and carbohydrates can affect blood glucose. Keep the serving modest and count it as part of the meal; a clinician or dietitian can help fit it into an individual diabetes eating plan.
Vitamins
B6
0mg · 0% DV
B1
0mg · 0% DV
B3
0.03mg · 0% DV
Vitamin C
0.12mg · 0% DV
Minerals
Copper
0mg · 0% DV
Potassium ⭐
16mg · 0% DV
Manganese
0.01mg · 0% DV
Iron
0.04mg · 0% DV
Sodium
3.75mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 calories in 1 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Diluted pomegranate molasses is pomegranate molasses thinned with water, making a pourable, tangy-sweet sauce. In its Middle Eastern and Mediterranean culinary context, it is used to sharpen salad dressings, marinades and sauces, or drizzled over roasted vegetables and grain dishes. Its tart fruitiness brings depth without the thick, concentrated intensity of undiluted molasses, so it blends readily into dressings and dips.
It is mainly a source of carbohydrates and sugars, with very little protein or fat. Try it with olive oil and lemon in a salad dressing, or add a little at a time to a marinade so its sweetness does not overwhelm the other flavours.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.