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.
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.