Calories in
molasses
290 kcal per 100 g Molasses contains 290 calories per 100 grams, or about 977 calories per cup. Per 100 g it provides 0.0 g protein, 74.7 g carbohydrate and 0.1 g fat.
By calories that splits 100% carbohydrate, 0% protein, 0% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 337.0 g | 977 | 0.0 g | 251.8 g | 0.3 g |
| 1 serving 1 tbsp | 20.0 g | 58 | 0.0 g | 14.9 g | 0.0 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 290 kcal | 977 kcal |
| Protein | 0.0 g | 0.0 g |
| Total fat | 0.1 g | 0.3 g |
| Saturated fat | 0.0 g | 0.1 g |
| Carbohydrate | 74.7 g | 251.8 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 74.7 g | 251.8 g |
| Sodium | 37.0 mg | 124.7 mg |
| Potassium | 1,464.0 mg | 4,933.7 mg |
| Calcium | 205.0 mg | 690.9 mg |
| Iron | 4.7 mg | 15.9 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 21.9 g | 73.7 g |
USDA FoodData Central, SR Legacy (FDC ID 168820). A dash means the nutrient was not measured for this item, which is not the same as zero.
How molasses compares
Among the 89 sweets items on this site, molasses ranks 61 of 89 by calorie density, against a category average of 372 kcal per 100 g — so it is about 22% less calorie-dense than typical for its group.
It carries 0 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (977 kcal), a 70 kg adult would walk for roughly 199 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in molasses?
Molasses contains 290 calories per 100 g, which works out to about 977 calories per cup. It also provides 0.0 g of protein, 74.7 g of carbohydrate and 0.1 g of fat per 100 g.
What is the macro breakdown of molasses?
By calories, molasses is roughly 100% carbohydrate, 0% protein and 0% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 199 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the molasses I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Molasses". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.