1 tablespoon (medium) of Sumac Molasses (20 g) has 44 calories. That works out to 220 calories per 100 g. It contains 10.8 g of carbs, 0.2 g of protein, 0 g of fat and 0.9 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Sumac Molasses Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

54g

· 20% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 97% · Protein 2% · Fat 1%

Sumac Molasses Vitamins & Minerals

Vitamins

Vitamin C

18mg · 20% DV

0.06mg · 4% DV

0.03mg · 3% DV

0.04mg · 3% DV

Minerals

Iron

2mg · 11% DV

Magnesium

35mg · 8% DV

Calcium

60mg · 6% DV

Potassium ⭐

210mg · 6% DV

How Nutritious Is Sumac Molasses?

Nutrient density

High

60/ 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

Medium

42/ 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.

Sumac Molasses Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Sumac Molasses

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is Sumac 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 Sumac 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 Sumac 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

Sumac Molasses Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Sumac Molasses

🟤vs🌰

Sumac Molasses vs Cinnamon27 kcal fewer per 100 g

→🟤vs🌿

Sumac Molasses vs Sumac120 kcal more per 100 g

→🟤vs🌶️

Sumac Molasses vs Black Pepper35 kcal fewer per 100 g

→🟤vs🧂

Sumac Molasses vs Spice Mix100 kcal fewer per 100 g

→

Foods Similar to Sumac Molasses

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Sumac Molasses

How many calories and carbs are in sumac molasses?

Per 100 g, sumac molasses contains 220 calories and 54 g of carbohydrates. It is also very low in fat, with 0.2 g per 100 g.

Is sumac molasses suitable for vegan or gluten-free diets?

Yes, sumac molasses is compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets. It is also classified as minimally processed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026