Blackstrap molasses has 235 calories and is the most mineral-rich sweetener. One tablespoon (20 g) delivers ~15% DV iron and ~8% DV calcium, plus 1464 mg potassium, 242 mg magnesium per 100 g. It is lower in calories than sugar because most sucrose has been extracted during refining.
How should I track Molasses, blackstrap?
Molasses, blackstrap is high in magnesium. When tracking Molasses, blackstrap, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.