Molasses has 290 kcal and 74.7 g sugar per 100 g. The dark byproduct of cane sugar refining. Blackstrap retains the most minerals from the cane juice. Despite its reputation as "less processed", it is still nearly pure sucrose and fructose. A tablespoon is ~20 g and ~58 kcal.
How should I track Molasses?
Molasses is high in magnesium. The trickiest part about tracking Molasses is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.