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Natural molasses Calories
Mineral-rich, natural sweetener, contains antioxidants
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Natural molasses (20 g) has 58 calories. That works out to 290 calories per 100 g. It contains 14.8 g of carbs, 0.1 g of protein, 0 g of fat and 0 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Natural molasses?
Natural molasses is the English name given here to Turkish pekmez: a thick syrup made by slowly reducing the juice of fruit such as grapes, mulberries or carob. It is not necessarily the same as cane molasses, a by-product of sugar refining; the fruit used gives pekmez its colour and flavour.
Its texture is dense and its sweetness deep, often with fruity or gently caramel-like notes. In Turkey, it is commonly stirred into tahini for breakfast, spread on bread or spooned into yoghurt; elsewhere, try a little over porridge or toast. It is mainly carbohydrate, with 74 g per 100 g, and also provides minerals. A modest spoonful can add plenty of sweetness, so use it sparingly in recipes or pair it with unsweetened tahini or yoghurt.
Natural molasses Nutrition Facts
Selected: 100 g
290
KCAL / 100G
Carbs
74g
· 27% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 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 99% · Protein 1% · Fat 0%
Natural molasses Vitamins & Minerals
Vitamins
B6
0.15mg · 9% DV
B3
0.7mg · 4% DV
B2
0.02mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
2mg · 87% DV
Potassium ⭐
1460mg · 43% DV
Iron
5mg · 28% DV
Calcium
200mg · 20% DV
How Nutritious Is Natural molasses?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Natural molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural molasses
To burn the 290 calories in 100 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.
Is Natural molasses Processed?
NOVA 2
Minimally 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.
Does Natural molasses Contain Allergens?
No known major allergens
Which Diets Is Natural molasses Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Natural molasses Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
Compare Natural molasses
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Frequently Asked Questions About Natural molasses
What is natural molasses made from?
Natural molasses is fruit pekmez: fruit juice, commonly grape, mulberry, or carob, is strained and simmered until concentrated. It is not necessarily made from sugarcane, and minimally processed versions are made without refining the fruit syrup into table sugar.
Is natural molasses the same as blackstrap molasses?
No. Natural molasses usually means concentrated fruit syrup such as grape pekmez, while blackstrap molasses is a byproduct of repeatedly boiling sugarcane juice during sugar production. They differ in source, flavor, and how they are made.
How do you eat natural molasses with tahini?
Mix natural molasses with tahini and serve it as a dip or spread, often with bread at breakfast. Adjust the proportions to taste: more tahini gives a nuttier, less sweet mixture, while more molasses makes it sweeter.
Can you bake with natural molasses?
Yes, natural molasses can sweeten baked goods, but fruit pekmez does not behave exactly like cane molasses. Its flavor and consistency vary by fruit, so use a recipe written for pekmez or expect a different result when substituting.
Why does natural molasses crystallize?
Natural molasses can crystallize when its concentrated sugars form crystals during storage; this does not automatically mean it has spoiled. Warm the closed jar gently in warm water to loosen it, and discard it if you see mold or notice an off smell.
Does heating natural molasses destroy its nutrients?
Heating natural molasses does not make it unsafe, but prolonged or intense heat can reduce some heat-sensitive compounds. For a drink or sauce, stir it in after removing the mixture from the heat rather than boiling it for a long time.
Does natural molasses help with iron deficiency?
Natural molasses may contain iron, but it is not a dependable treatment for iron-deficiency anemia. If you have symptoms or a confirmed deficiency, do not rely on molasses instead of appropriate medical assessment and treatment.
Can people with diabetes eat natural molasses?
People with diabetes can include natural molasses if it fits their eating plan, but its concentrated sugars can raise blood glucose. Keep the serving modest and account for it as a sweetener; fruit-based does not mean sugar-free.
Is natural molasses safe for babies?
Natural molasses is not needed for babies, and it is best not to add sweeteners to infant foods. For older children, use it sparingly rather than making a sweetened drink or spread a daily staple.
Does natural molasses go bad after opening?
Yes, natural molasses can spoil, especially if moisture or food residue gets into the jar. Keep it tightly closed in a cool, dry, dark place, use a clean spoon, and follow the product’s storage directions and date.
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Nutrition data compiled from USDA FoodData Central and scientific sources.