1 tablespoon (medium) of Pomegranate molasses (20 g) has 56 calories. That works out to 280 calories per 100 g. It contains 13.8 g of carbs, 0.1 g of protein, 0 g of fat and 0 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Pomegranate molasses Nutrition Facts

Selected: 100 g

280

KCAL / 100G

Carbs

68.9g

· 25% DV

Protein

0.5g

· 1% DV

Fat

0.1g

· 0% DV

Fiber

0.2g

· 1% 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

0.02mg · 2% DV

0.03mg · 2% DV

0.01mg · 1% DV

0.1mg · 1% DV

Minerals

Potassium ⭐

165mg · 5% DV

Magnesium

7mg · 2% DV

Phosphorus

16mg · 2% DV

Calcium

11mg · 1% DV

How Nutritious Is Pomegranate molasses?

Nutrient density

Low

24/ 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

14/ 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

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Pomegranate molasses

To burn the 280 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

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

✓ 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

Compare Pomegranate molasses

🍯vs🍯

Pomegranate molasses vs Caramel sauce40 kcal fewer per 100 g

→🍯vs🍫

Pomegranate molasses vs Dark chocolate260 kcal fewer per 100 g

→🍯vs🍮

Pomegranate molasses vs Höşmerim40 kcal fewer per 100 g

→🍯vs🍫

Pomegranate molasses vs Chocolate sauce70 kcal more per 100 g

→

Foods Similar to Pomegranate molasses

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

Have another question about Pomegranate molasses?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026