Molasses
FDC 168820cup (337 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 25 · +16 vs Sweets medianMolasses is the concentrated syrup left after sugar is extracted from cane, and that concentration carries minerals along with the sugar: a Nutrient Density Score of 25 of 100, Low band, still ranks 8 of 60 in Sweets, well above the category's median of 9, on the strength of an excellent 58% DV of magnesium and 31% DV of potassium per 100 g, plus 26% DV of iron.
A spoonful typically sweetens baked beans, gingerbread, or barbecue sauce rather than being eaten on its own. The trade-off is straightforward, with 74.7 g of sugars per 100 g, so it is used the way any syrup is, by the tablespoon for flavor, not by the cup.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | 14% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 37 mg | 2% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 0 g | 0% |
| Sugars | 75 g | |
| Protein | 0 g | 0% |
| Potassium | 1460 mg | 31% |
| Calcium | 205 mg | 16% |
| Iron | 4.7 mg | 26% |
| Magnesium | 242 mg | 58% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 977 kcal | 49% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 125 mg | 5% |
| Carbohydrate | 252 g | 92% |
| Dietary fiber | 0 g | 0% |
| Sugars | 252 g | |
| Protein | 0 g | 0% |
| Potassium | 4920 mg | 105% |
| Calcium | 691 mg | 53% |
| Iron | 16 mg | 88% |
| Magnesium | 816 mg | 194% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168820Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, peanut barDensity 31 vs 25Chewing gum, sugarlessDensity 34 vs 25Candies, sugar-coated almondsDensity 38 vs 25