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Intense pomegranate flavor, antioxidant source, low fat
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
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.
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.
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%
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
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.
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.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 270 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.
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
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.