Calories in Molasses

Molasses contains 290 kcal per 100 g. A typical serving of 1 cup (337 g) provides about 977 kcal.

Roughly 100% of its calories come from carbohydrates, with 0.3% from fat and 0% from protein (estimated with general energy factors).

That is less energy than the typical item in sweets and desserts on FoodFactly, where the median is 365 kcal per 100 g across 358 foods.

100 g provides 67% of the Daily Value for manganese, 58% of the Daily Value for magnesium and 54% of the Daily Value for copper.

The data comes from USDA FoodData Central: SR Legacy.

290kcal per 100 g

0 gprotein

74.7 gcarbohydrates

0.1 gfat

977kcal in 1 cup (337 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	290 kcal
Total fat ?	0.1 g	0.1%
Saturated fat ?	0.018 g	0.1%
Cholesterol L	0 mg	0%
Sodium ?	37 mg	2%
Total carbohydrates C	74.7 g	27%
Dietary fiber L	0 g	0%
Total sugars C	74.7 g
Protein L	0 g	0%
Vitamin A C	0 µg	0%
Vitamin C L	0 mg	0%
Vitamin D Z	0 µg	0%
Vitamin E C	0 mg	0%
Vitamin K Z	0 µg	0%
Thiamin (B1) ?	0.041 mg	3%
Riboflavin (B2) ?	0.002 mg	0.2%
Niacin (B3) ?	0.93 mg	6%
Pantothenic acid (B5) ?	0.8 mg	16%
Vitamin B6 ?	0.67 mg	39%
Folate (B9) C	0 µg	0%
Vitamin B12 ?	0 µg	0%
Choline ?	13.3 mg	2%
Calcium ?	205 mg	16%
Iron ?	4.7 mg	26%
Magnesium ?	242 mg	58%
Phosphorus ?	31 mg	2%
Potassium ?	1,464 mg	31%
Zinc ?	0.29 mg	3%
Copper ?	0.49 mg	54%
Manganese ?	1.5 mg	67%
Selenium M	17.8 µg	32%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Carbohydrates 100%
Fat 0.3%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein0 gin the lowest quarter of sweets and desserts (median 3 g)
Fiber0 gin the lowest quarter of sweets and desserts (median 0.8 g)
Sugars74.7 gin the top quarter of sweets and desserts (median 46.6 g)
Fat0.1 gin the lowest quarter of sweets and desserts (median 4.3 g)
Saturated fat0.018 gin the lowest quarter of sweets and desserts (median 2.1 g)
Sodium37 mgbelow the median for sweets and desserts (median 79 mg)
Protein per 100 kcal0 gprotein density, useful for comparing foods with different calorie levels
Water21.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.032 g
Polyunsaturated fat ?	0.05 g

Sugars and starch (3)

Sucrose M	29.4 g
Glucose M	11.9 g
Fructose M	12.8 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.05 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0 g
SFA 16:0 ?	0.018 g
SFA 18:0 ?	0.002 g
MUFA 18:1 ?	0.032 g
PUFA 18:3 ?	0 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol Z	0 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta C	0 µg

Other components (11)

Water M	21.9 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	3.3 g
Theobromine Z	0 mg
Energy C	1,213 kJ
Vitamin A, IU L	0 IU
Folic acid Z	0 µg
Folate, food ?	0 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g	USDA FNDDS
Calories	290 kcal
Protein	0 g
Carbohydrates	74.7 g
Fat	0.1 g
Fiber	0 g
Sugars	74.7 g
Sodium	37 mg

Foods with a similar nutritional profile

Food	Calories	Carbs	Fat
Syrups, sorghum	290	74.9 g	0 g
Syrups, corn, high-fructose	281	76 g	0 g
Sweeteners, tabletop, fructose, liquid	279	76.1 g	0 g
Syrup, Cane	269	73.1 g	0 g
Syrups, corn, light	283	76.8 g	0.2 g
Corn syrup	283	76.8 g	0.2 g
Syrups, table blends, pancake, with butter	291	72.4 g	0.09 g
Syrups, corn, dark	286	77.6 g	0 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in molasses?

100 g of molasses has 290 kcal. 1 cup (337 g): about 977 kcal. 1 serving 1 tbsp (20 g): about 58 kcal.

How much protein is in molasses?

Molasses contains 0 g of protein per 100 g (0% of the 50 g Daily Value), or 0 g in 1 cup (337 g). About 0% of its calories come from protein. Compared with other sweets and desserts, that is in the lowest quarter (median 3 g).

How many carbs are in molasses?

Molasses has 74.7 g of total carbohydrates per 100 g, including 0 g of fiber and 74.7 g of sugars.

How much fat is in molasses?

Molasses contains 0.1 g of fat per 100 g, of which 0.018 g is saturated (0.1% of the Daily Value).

What vitamins and minerals does molasses contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (67% DV), magnesium (58% DV), copper (54% DV), Vitamin B6 (39% DV) and selenium (32% DV). The full list is in the vitamins and minerals table above.

How much sodium is in molasses?

100 g contains 37 mg of sodium, 2% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 168820. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.