Blackstrap Molasses: Nutrition, Benefits & Warnings | Blackstrap Molasses Vs. Sugar

Blackstrap Molasses: Nutrition, Benefits & Warnings | Blackstrap Molasses Vs. Sugar

What is Blackstrap Molasses? | Blackstrap Molasses Nutrition | Blackstrap Molasses Warnings | Health Benefits of Blackstrap Molasses | How to Use Blackstrap Molasses

What is Blackstrap Molasses?

In the United States, Canada and other parts of the world, blackstrap molasses is a popular sweetener. It is the leftover from the refining process that turns sugar cane into sugar. Dates, carob, and Sorghum can also be used to make molasses.

Blackstrap molasses comes from sugar cane and turns into juice. The juice is boiled a second time, to make the favorite sweetener.

Sulfured and unsulfured molasses are both sulfured.

There are two different types of molasses: sulfured and unsulfured.

Sulfured molasses. Sulfured molasses comes from immature green sugarcane. Sulfured molasses is treated with sulfur dioxide fumes during the extraction process. The sulfur is added to the sugarcane, preserving it until it processes.

Unsulfured molasses. Unsulfured molasses is made from either the juice of sun-ripened sugarcane or pure unsulfured juice. The liquid is also concentrated.

Blackstrap vs. regular molasses.

Blackstrap molasses and regular molasses have a few differences. There is a side by side comparison of the two.

Blackstrap Molasses

Regular Molasses

Thicker texture

Not as thick

Bitter tasting

Taste can vary

Darker color

Brown color

During the third stage of boiling, it was extracted.

1st, 2nd or 3rd stage of boiling can be obtained.

There are differences in the amount of vitamins and minerals in the two. Blackstrap molasses is lower in calories than regular molasses, so it’s a good choice for the body. It is also higher in the following areas.

  • Calcium

  • Potassium

  • Selenium

  • Magnesium

  • Niacin

Blackstrap vs. Sugar

Many recipes use sugar to increase the shelf life of baked goods, it provides moist and tender baked goods, and it liquefies while it bakes. There are many baked-good recipes that contain sugar. Chefs and bakers choose to use less sugar instead of replacing it altogether. Blackstrap molasses is their first choice as a sugar replacement. When substituting blackstrap molasses for sugar, the general replacement ratio consists of the following:

  • For 1 cup of sugar and 1/3 molasses.

  • The amount of liquid should be reduced by five percent.

  • Baking soda needs to be added to every cup of molasses.

Reducing the amount of sugar you consume may have a positive effect on your health. The following conclusions have been reached by the studies on sugar consumption.

Increased cardiovascular disease mortality. Research links high sugar intake with several cardiovascular disease risk factors. Researchers have also noted that sugar intake for most U.S. adults is more significant than recommended for a healthy diet. “A significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality” has also been observed.1

Sugar and childhood obesity. The rising rate of obesity in children has been linked in part to the consumption of drinks sweetened with sugar. Studies indicate for each additional sugar-sweetened drink consumed, both body mass index and frequency of obesity increased.

Glucose regulation and weight gain in women. A survey to determine the relationship between weight gain and increased risk glucose metabolism issues was conducted on young and middle-aged women. The finding indicated a higher consumption of sugar-sweetened beverages was linked to an increased risk of weight gain and developing issues with glucose regulation. The potential reasons were due to excessive calories and large quantities of rapidly absorbed sugars.3

Blackstrap Molasses Nutrition

Blackstrap molasses has a number of health benefits. One cup of natural sweetener has some of the following benefits.

Nutrient Facts
1 Cup

71.7 g

951 kcal

0 g

Total lipid (fat)
.328 g

Total sugars
245 g

245 g

0 g

672 mg

15.5 mg

794 mg

102 mg

4800 mg

121 mg

.951 mg

.134 mg

Vitamin B-6
2.2 mg

Blackstrap Molasses Warnings

Blackstrap molasses has many health benefits, but it is important to be aware of the potential health risks. Some people who consume large amounts may experience problems with their bicyle. People with diabetes should keep their intake to a minimum because it could raise their blood sugar levels.

It is important to remember that blackstrap molasses has a strong flavor, which could limit its usefulness in cooking. Replacing up to half of the sugar in recipes with blackstrap molasses is a popular way to decrease the amount of sugar used. It can be hard to swallow if it is consumed alone. It’s often advised to use with other liquids.

Is Molasses a good choice for you?

There are many health benefits to blackstrap molasses. It’s a great addition to dishes and baked goods because of its iron, fiber, and other nutrients. People with diabetes need to be careful not to use this natural sweetener too much.

Health Benefits of Blackstrap Molasses

Blackstrap molasses has a wide variety of health benefits, which makes it a popular natural supplement. Blackstrap molasses contains copper, a mineral that stimulates the production of collagen. The body is made of a substance called Collagen. It is beneficial for skin and hair. When consumed, it gives hair structure and hydration. The sweetener can be used as a facial scrub, helping to make the skin softer.

Antioxidant properties.

Free radicals can cause damage to the body. The risk of having heart disease, cancer, and other serious ailments can be increased by the use of free radicals.

The focus of many studies is on the benefits of blackstrap molasses.

When compared to other natural sugar alternatives such as honey, molasses, maple syrup, agave nectar, and fruit sugars, blackstrap molasses had the highest total antioxidant content. Researchers note by simply substituting alternative sweeteners for natural sweeteners like blackstrap molasses; a person could increase their antioxidant intake to similar levels found in a serving of berries or nuts.4

A study on sugar cane molasses and sugar beet molasses found that sugar cane molasses had a high level of antioxidant activity, and provided adequate cell protection. Researchers concluded that both sugar cane molasses and sugar beet molasses exhibited potential positive health effects due to their antioxidant activity.5

Diabetes and Glucose Levels.

Sugar can cause an increase in the levels of the blood sugar. People with diabetes may shy away from consuming things with sugar. According to the American Diabetes Association, more than 30 million Americans have diabetes. Sugarcane molasses may be an adequate sugar replacement for people with diabetes.

A recent study was conducted to monitor the effects of a filtered sugarcane oral supplement on individuals with increased insulin resistance. Those who received the sugarcane supplement before a meal saw a reduction in insulin responses. Researchers concluded that filtered sugarcane supplements showed promise as an agent that can reduce insulin responses and lessen the load on the pancreatic beta cells.6

Calcium, Magnesium, and Bone Health are related.

In addition to spiking blood sugar levels and increasing obesity risks, sugar can have a direct impact on bone health and its overall structural integrity. Glucose, in particular, has been shown to impact bone health negatively. Animal studies have shown that bone density in the femur, peak force, and bending failure energy was reduced in those who consumed sugar-sweetened beverages.7

Iron & Anemia

Anemia occurs when there is a deficiency of hemoglobin or red blood cells in the blood. Anemia can cause feelings of weakness, tiredness, and fatigue. The primary cause of anemia is low iron levels, and 1.6 billion cases of anemia are diagnosed annually around the world. Preliminary studies indicate sugarcane molasses could be a potential dietary supplement for those who have an iron deficiency. Researchers believe this may be possible due to the sweetener’s iron and it’s “absorption enhancers:” sulfur, copper and fructose.8

Blood Pressure and Potassium are important.

One cup of blackstrap molasses contains a lot of potassium. A typical American diet has too much salt and not enough potassium. It is possible to decrease or control high blood pressure by having an adequate level of potassium in the body. There could be fewer strokes, heart attacks, and deaths from heart disease.

How to Use Blackstrap Molasses

Blackstrap molasses is a good source of many vitamins and minerals. Studies show it may be helpful against health issues such as diabetes. Blackstrap molasses has a slightly bitter taste, but it is a popular natural sweetener that can be used instead of sugar in many recipes.

In Coffee. Replace a portion of the sugar added to coffee with a half teaspoon or less of molasses.

In Marinades. Molasses marinade:

  • To get 1 part water, you need 1 part olive oil.

  • 2 cloves garlic

  • There is 2 ounces of soy sauce.

  • There is a spoon of apricot jam.

  • 1 pinch chili flakes

  • There are 2 ounces of molasses.

  • There is a spoon of sesame seeds.

  • 3 sprigs fresh thyme

  • The ginger has been crushed.

  • To get 1 part distilled water, you have to use 1 part maple syrup.

  • Salt

  • Pepper

In Barbecue Sauce

  • 1-1/4 cup ketchup

  • 1 cup brown sugar

  • Blackstrap molasses has 2 ounces.

  • A cup of sugar-free pineapple juice is available.

  • ¼ cup of water

  • To make apple cider, you need 1 part water and 1 part apple cider.

  • There are 2 parts to the sauce.

  • 2 tsp smoked paprika

  • 2 tsp mustard powder

  • ½ tsp garlic powder

  • ½ tsp chili powder

  • Black pepper has a ground level of 12 grams.

Allow contents to cook for 4-5 minutes over medium heat, or until desired thickness/consistency, if desired. Cool and store in an airtight container. Two weeks is how long the shelf life is.

In Dressing

  • There is a cup of blackstrap molasses in this picture.

  • There are 14 cups of apple cider.

  • 1 tbsp. brown sugar

  • Pinch of salt

  • Put a cup of olive oil into a container.


Blackstrap molasses is often used to replace sugar in a variety of recipes. It is a healthier option than both natural and artificial sweeteners because of its high levels of vitamins and minerals. Studies show that it is high in anti-oxidants and can increase iron levels and improve bone health. For people with diabetes, this may be a viable option. Blackstrap molasses may be the missing piece to getting good health.


1. Yang Q1, Zhang Z1, Gregg EW2 (et al.) Added Sugar Intake and Cardiovascular Diseases Mortality Among U.S. Adults. JAMA Intern Med. 2014 Apr;174(4):516-24. doi: 10.1001/jamainternmed.2013.13563. [PMID: 24493081 DOI]: 10.1001/jamainternmed.2013.13563

2. Ludwig DS1, Peterson KE, Gortmaker SL. Relation Between Consumption Of Sugar-Sweetened Drinks And Childhood Obesity: A Prospective, Observational Analysis. Lancet. 2001 Feb 17;357(9255):505-8. [PMID: 11229668 DOI]: 10.1016/S0140-6736(00)04041-1

3. Schulze MB1, Manson JE, Ludwig DS, (et al.). Sugar-Sweetened Beverages, Weight Gain, and Incidence Of Type 2 Diabetes In Young And Middle-Aged Women. JAMA. 2004 Aug 25;292(8):927-34. [PMID: 15328324 DO]I: 10.1001/jama.292.8.927.

4. Phillips KM1, Carlsen MH, Blomhoff R. Total Antioxidant Content of Alternatives To Refined Sugar. J Am Diet Assoc. 2009 Jan;109(1):64-71. doi: 10.1016/j.jada.2008.10.014. [PMID: 19103324 DOI]: 10.1016/j.jada.2008.10.014

5. Valli V1, Gómez-Caravaca AM, Di Nunzio M, (et al). Sugar Cane And Sugar Beet Molasses, Antioxidant-Rich Alternatives To Refined Sugar. J Agric Food Chem. 2012 Dec 26;60(51):12508-15. doi: 10.1021/jf304416d. Epub 2012 Dec 12. [PMID: 23190112 DOI]: 10.1021/jf304416d

6. Ellis TP1, Wright AG2, Clifton PM3 (et al). Postprandial insulin and glucose levels are reduced in healthy subjects when a standardised breakfast meal is supplemented with a filtered sugarcane molasses concentrate. Eur J Nutr. 2016 Dec;55(8):2365-2376. Epub 2015 Sep 26. PMID: 26410392 DOI: 10.1007/s00394-015-1043-6.

7. Tian L, Yu X. Fat, Sugar, and Bone Health: A Complex Relationship. Nutrients. 2017 May 17;9(5):506. doi: 10.3390/nu9050506. [PMID: 28513571]; PMCID: PMC5452236.

8. Jain R1, Venkatasubramanian P. Sugarcane Molasses – A Potential Dietary Supplement in the Management of Iron Deficiency Anemia. J Diet Suppl. 2017 Sep 3;14(5):589-598. doi: 10.1080/19390211.2016.1269145. Epub 2017 Jan 26. PMID: 28125303 DOI: 10.1080/19390211.2016.1269145

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