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A glossy, thick, dark burgundy-red syrup with a smooth, pourable texture, shown pooling in a small shallow dish with a few slow drips along the surface.

Pomegranate Molasses Calories

Intense pomegranate flavor, antioxidant source, low fat

In season: Autumn · Winter

CALORIES

270kcal

GI

55medium

POTASSIUM

120mg

FIBER

1.2g

Quick answer

1 tablespoon (medium) of Pomegranate Molasses (20 g) has 54 calories. That works out to 270 calories per 100 g. It contains 13.4 g of carbs, 0.1 g of protein, 0 g of fat and 0.2 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Pomegranate Molasses?

Pomegranate Molasses is a thick, tart-sweet seasoning made by reducing pomegranate juice. It is widely used in Middle Eastern and eastern Mediterranean cooking, where a small splash can bring depth and acidity to a dish. Its glossy, pourable texture and concentrated fruit flavour work especially well in salad dressings, marinades, dips and sauces.

In Turkey and across the region, it is often stirred into salads or drizzled over cooked vegetables and savoury dishes. Try it with olive oil, or use a little to balance rich, savoury flavours. It is concentrated in carbohydrates—67 g per 100 g—and very low in fat, so a modest spoonful usually goes a long way.

Pomegranate Molasses Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

67g

· 24% DV

Protein

0.5g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

1.2g

· 4% 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%

Pomegranate Molasses Vitamins & Minerals

Vitamins

Vitamin K

8µg · 7% DV

B5

0.3mg · 6% DV

Vitamin C

5mg · 6% DV

B6

0.05mg · 3% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

120mg · 4% DV

Magnesium

7mg · 2% DV

Phosphorus

15mg · 2% DV

How Nutritious Is Pomegranate Molasses?

Nutrient density

Medium

35/ 100

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

20/ 100

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.

Pomegranate Molasses Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

37
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pomegranate Molasses

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pomegranate Molasses Processed?

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.

Does Pomegranate Molasses Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pomegranate Molasses Good For?

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

Pomegranate Molasses Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

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Foods Similar to Pomegranate Molasses

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18 kcal

🌯

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210 kcal

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195 kcal

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Frequently Asked Questions About Pomegranate Molasses

What is pomegranate molasses, and how is it made?

Pomegranate molasses is a thick, tangy condiment made by reducing pomegranate juice, traditionally without adding sugar. The juice is simmered until much of its water evaporates, leaving an intensely tart, fruity syrup used in Middle Eastern and Mediterranean cooking.

What does pomegranate molasses taste like?

Pomegranate molasses tastes tart, fruity, and concentrated, with a sweet-and-sour edge. Its intensity varies by brand and recipe: versions made with added sugar tend to taste sweeter, while reduced pomegranate juice alone is usually sharper.

How do you use pomegranate molasses?

Use pomegranate molasses in salad dressings, marinades, and sauces, or drizzle a little over roasted vegetables. It is especially useful when a dish needs both acidity and fruitiness; start with a small amount because its flavor is concentrated.

What is the difference between pomegranate molasses and pomegranate syrup?

Pomegranate molasses is usually tart, reduced pomegranate juice, while pomegranate syrup may be sweeter and can contain added sugar or other ingredients. Product names are not always used consistently, so the ingredient list is the clearest way to compare them.

What can I use instead of pomegranate molasses?

Lemon juice or vinegar can replace the acidity of pomegranate molasses, but neither has its distinctive fruity flavor. For a closer substitute, mix a little lemon juice with pomegranate juice and reduce it, or add a touch of sweetener if needed.

How do you make pomegranate molasses at home?

To make pomegranate molasses at home, simmer strained pomegranate juice in a wide pan over low heat until it becomes thick and syrupy. Stir occasionally and watch closely near the end so it does not scorch; let it cool before bottling.

How should you store pomegranate molasses after opening?

Keep pomegranate molasses tightly sealed in a cool, dark place, or refrigerate it if the product label recommends that after opening. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or unexpected bubbling.

Is pomegranate molasses the same as pomegranate sauce?

No. Pomegranate molasses is a concentrated, tangy condiment, whereas pomegranate sauce can refer to a thinner or sweeter prepared sauce with extra ingredients. Some products marketed as pomegranate sauce are blends, so compare their ingredients rather than relying on the name.

What dishes go well with pomegranate molasses?

Pomegranate molasses pairs well with lentils, roasted eggplant, grilled meats, and leafy salads. In Turkish and Middle Eastern cooking, it adds a sour-fruity note to dishes such as stuffed vegetables and lentil patties; add it gradually to avoid overpowering them.

Is pomegranate molasses good for you?

Pomegranate molasses contains some compounds naturally found in pomegranates, including antioxidant compounds, but it is a concentrated condiment rather than a substitute for whole fruit. Some versions also contain added sugar, so check the ingredients if you are limiting it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.