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  1. Pomegranate molasses

Pomegranate molasses has 225 calories per 100 g with rich potassium (450 mg). It is concentrated pomegranate juice reduced by slow boiling, with 56 g carbs including ~52 g sugar. It retains polyphenolic antioxidants (ellagitannins, punicalagins) from the fruit, though concentrations vary by brand.

About this food

How should I track Pomegranate molasses?

When tracking Pomegranate molasses, 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.

Macro Breakdown

Macro Split: 1% Protein, 99% Carbs, 0% FatMacro Split100%
Protein1%0.5g
Carbs99%56.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    225kcal—
Macronutrients
  • Protein
    0.5g1%
  • Carbohydrates
    56.0g—
  • Fat
    0.0g—
  • Fiberathlete
    0.0g0%
  • Sugar
    52.0g—
  • Saturated Fat
    0.0g—
Minerals
  • Sodium
    15mg—
  • Calciumathlete
    12mg1%
  • Ironathlete
    1mg3%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Pomegranate molasses — values for 15g

Type grams or use a preset to compare foods faster.

Primary macros

Calories
34
kcal
Protein
0.1
g
Carbs
8.4
g
Fat
0.0
g

More nutrients

Fiber
0.0g
Sugar
7.8g
Sat. Fat
0.0g
Sodium
2mg
Calcium
2mg
Iron
0mg
Potassium
68mg
Magnesium
1mg
Zinc
0mg
Vitamin D
0.0mcg

Frequently Asked Questions

When tracking Pomegranate molasses, 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.

Pomegranate molasses contains 0.5g protein per 100g, which is lower in protein. A 15g serving provides 0.1g protein.

Pomegranate molasses contains 225 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Pomegranate molasses is not ideal for a keto diet. At 56.0g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Pomegranate molasses provides 225 kcal, 0.5g protein, 56g carbs, and 0g fat per 100g. Compare with other sweeteners foods in our database to find the best option for your nutritional goals.

Track this food

15g(Standard)
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43 kcal0.4g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Sweeteners

Pomegranate molasses

Macros per 100g

225
Calories
Protein0.5g
Fat0.0g
Carbs56.0g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 15, 2026

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Potassium
450mg10%
  • Magnesiumathlete
    8mg2%
  • Zincathlete
    0mg1%
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