Molasses is a nutrient-dense food, here’s proof.

Dec 15

Since Holiday Baking has been the theme for the last few weeks, I want to share this (edited) article from Dr Sarah Ballentyne, The Paleo Mom, about Molasses. It’s a superfood, and this article has great information from a knowledgeable and reputable doctor who specializes in nutrition and the paleo diet.

What Exactly Is Molasses?

The one sugar that gets lumped in with the others that maybe should just be considered a good food, rather than a special treat, is unsulfured blackstrap molasses. Have you ever caught a whiff of gingerbread as it cooks, filling the kitchen with an amazing aroma? Or enjoyed a bowl of traditional baked beans or brown-sugar-glazed bacon? We can thank molasses for those rich scents and flavors!

Molasses is a brown, viscous byproduct of sugar making, typically produced from sugarcane. The juice is extracted and undergoes multiple boilings to concentrate it and allow sugar crystals to form. The dark, thick syrup remaining after the sugar crystals are removed is molasses. (The sugar crystals are what we know as white, refined or processed sugar).

We have been led to believe that because molasses is associated with sugar, it must be a processed sweetener that should be avoided (or at least, used very sparingly). This couldn’t be further from the truth! Molasses is surprisingly nutrient dense, and could even be considered a superfood based on its impressive vitamin and mineral content. Not to mention, its strong, robust flavor is an irreplaceable component of a number of recipes.

But, as with most foods, not all molasses is created equal! Three different types of molasses are distinguished by the number of times the juice has been boiled. And each type differs not only in appearance and flavor, but also in nutritional composition.

Types of Molasses

Light molasses is the result of the first round of boiling and sugar crystal extraction, and is sweetest and lightest in color. But, it doesn’t offer much in the way of micronutrients.

Dark molasses ( is the result of the second boiling and sugar crystal extraction. It’s less sweet and slightly bitter compared to light molasses, with a relatively higher nutritional content. This is the type of molasses that is found in most grocery stores and is typically used for making gingerbread and other sweet baked goods.

Blackstrap molasses is the residue remaining after the third and final boiling, and as a result, it’s thicker, darker, and more nutritious than any other molasses. It also has a much stronger flavor and lower sugar content, since three rounds of sugar crystals have been removed. You can find blackstrap molasses in specialty grocery stores and health food stores.

One tablespoon of blackstrap molasses (20 grams) contains only 47 calories, but packs in:

Iron (3.6 mg, or 20% of the RDA*)
Calcium (176 mg, or 17.6% of the RDA)
Copper (0.42 mg, or 21% of the RDA)
Manganese (0.54 mg, or 27% of the RDA)
Magnesium (44 mg, or 11% of the RDA)
Potassium (510 mg, or 9.7% of the RDA)
B vitamins, including B6 (0.15 mg, or 7.5% of the RDA) and smaller amounts of B2 and B3
Selenium (3.6 mg, or 5.2% of the RDA)
Small amounts of sodium, zinc, and phosphorus

(*RDA Recommended Daily Allowance)

Blackstrap molasses has over five times as much iron as steak and 1.5 times as much calcium as cheese (per calorie). There aren’t many foods that can boast those kinds of micronutrient levels!

This qualifies blackstrap molasses as a nutrient-dense food. Yes, it does contain sugar (roughly 50% sucrose, 25% glucose and 25 fructose), but the amount of nutrition per calorie is still very impressive. The glycemic index of blackstrap molasses is reported to be 55 (right on the border between low and moderate) compared to table sugar which is 80 (high).

Choosing the Right Molasses

Along with making sure the molasses is blackstrap instead of light or dark, to maximize micronutrient content, there’s another detail to watch out for. Look for unsulphured blackstrap molasses (typically spelled the British way, unsulphured, on molasses bottles), which means the molasses has been processed without sulfur dioxide (a bleaching and antimicrobial agent). Sulfur is sometimes used in molasses to extend its shelf life and kill bacteria and mold, and assist in processing sugarcane that’s been harvested at an early stage (opposed to fully sun-ripened sugarcane). But, it can also be allergenic (especially to people sensitive to sulfites) and alters the taste of the molasses, giving it a chemical flavor. Unsulfured molasses made from mature (rather than green) sugarcane is considered higher quality and better tasting.

So, let’s not be afraid of adding this nutrient-dense food to our diets! Molasses, particularly unsulfured blackstrap, is a micronutrient powerhouse that can provide high levels of key nutrients at a low calorie cost.