58 calories per tablespoon
A byproduct of the sugar-making process, molasses comes in several different grades, which are determined by when it’s extracted during that processing. Blackstrap molasses is the darkest and most nutrient-dense grade: A tablespoon provides more than 10 percent of your daily recommended intake of copper, iron, calcium, magnesium, and potassium. However, the lighter grades of this thick syrup are less nutritious and contain more sugar.
Best used: “Molasses is great for foods that can benefit from its robust flavor, such as baked beans, mashed sweet potatoes, smoothies, meat glazes and marinades, spice cakes, and cookies,” Kadey says.
