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How Many Calories in Molasses?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 82 kcal | 0.0g |
| 100g | 290 kcal | 0.0g |
| 1 cup | 977 kcal | 0.0g |
A molasses contains 290 calories per 100g. A typical 1 cup (337g) provides about 977 calories. Molasses is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Molasses Nutrition Facts
| Nutrient | Per 100g | Per serving (337g) |
|---|---|---|
| Calories | 290 kcal | 977 kcal |
| Protein | 0.0g | 0.0g |
| Carbohydrates | 74.7g | 251.7g |
| of which Sugars | 74.7g | 251.7g |
| Fat | 0.1g | 0.3g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 0.0g | 0.0g |
| Sodium | 37.0mg | 125mg |
| Potassium | 1464.0mg | 4934mg |
| Calcium | 205.0mg | 691mg |
| Iron | 4.7mg | 15.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 17.8µg | 60µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in carbohydrates (27% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- High in potassium (31% DV) — an excellent source
- A good source of calcium (16% DV)
- High in iron (26% DV) — an excellent source
- High in selenium (32% DV) — an excellent source
- Calories: 14% DV
- Protein: 0% DV
- Carbohydrates: 27% DV
- Fibre: 0% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 31% DV
- Calcium: 16% DV
- Iron: 26% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 32% DV
- Riboflavin (B2): 0% DV
Useful for tracking molasses
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether molasses is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out molasses for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in molasses per 100g?
Molasses contains 290 calories per 100g, based on USDA reference data.
Is molasses high in calories?
A 1 cup of molasses (337g) has around 977 calories — roughly 49% of a 2,000-calorie daily intake.
Is molasses good for weight loss?
Molasses is fairly calorie-dense at 290 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 977 calories.
How much protein is in molasses?
Molasses contains 0.0g of protein per 100g.
Is molasses a good source of fibre?
Molasses is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does molasses compare to bread, irish soda, prepared from recipe?
Molasses has 290 calories per 100g, close to bread, irish soda, prepared from recipe at 290 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of molasses for 20g of protein?
Molasses contains negligible protein per 100g, so it isn't a practical way to hit a protein target — pair it with a protein-rich food instead.
Foods with a similar calorie count
Other snacks closest to molasses by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Molasses (this page) | 290 kcal | 0.0g | 74.7g | 0.1g |
| Bread, Irish Soda, Prepared From Recipe | 290 kcal | 6.6g | 56.0g | 5.0g |
| Bread, White, Commercially Prepared, Toasted | 290 kcal | 9.0g | 54.5g | 4.0g |
| Cake, Sponge, Commercially Prepared | 290 kcal | 5.4g | 61.0g | 2.7g |
| Pie, Dutch Apple, Commercially Prepared | 290 kcal | 2.2g | 44.5g | 11.5g |
| Syrups, Sorghum | 290 kcal | 0.0g | 74.9g | 0.0g |
| Pie, Mince, Prepared From Recipe | 289 kcal | 2.6g | 48.0g | 10.8g |
More kit for molasses tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.