Are you ready to dust off that molasses from the back of your pantry and use it for your gingerbread cookies? Most commonly used for baking, molasses is also found in barbeque sauces and marinades. It can be used as a replacement for honey or maple syrup, but is it gluten free?
Molasses is considered gluten-free. Molasses is typically the only ingredient and contains no wheat, barley, or rye. Always be sure to review the ingredients label and opt for a certified gluten-free brand if you have a gluten intolerance. The best healthier gluten-free alternatives to molasses include Truvia Natural Stevia Sweetener, Lakanto Sugar-Free Maple Syrup, and Wholesome Yum Keto Maple Syrup.
In this article, we will discuss what molasses is and break down the different types of molasses. Then we will analyze the nutrition content of top brands of molasses and see how they compare to the healthy alternatives we’ve found. Let’s dig in!
Contents
What is Molasses?
Molasses is a syrup-type of sweetener that is a deep brown color and has a sweet (and sometimes bitter) taste. It is made by chopping up and crushing sugar cane and then boiling down the sugar into a liquid syrup. The sugar crystals are then extracted from the syrup and the remaining thick liquid is the molasses that we know and love!
What Are The Different Types Of Molasses?
There are many different types of molasses. Let’s break them down so we understand each type!
- Light molasses is the lightest color and the sweetest in flavor. It is the most popular molasses found in the United States.
- Dark molasses is boiled twice and therefore has a stronger and deeper molasses flavor with more hints of bitterness than light molasses. It’s also darker in color. It works well in gingerbread and gingersnap cookie recipes.
- Blackstrap molasses is boiled three times which makes it even more bitter than dark molasses. It is best in savory dishes like stews.
What Is The Difference Between Sulfured and Unsulfured Molasses?
Sulphured molasses is made from sugar cane that has not yet reached maturity. Manufacturers will treat the molasses with sulfur dioxide as a method of preserving the sugar cane. Sulfur dioxide can be damaging if you are sensitive. If you have asthma it is best to avoid sulfur dioxide.
Unsulfured molasses is made from fully matured sugar cane, meaning that it is ripe and therefore doesn’t require sulphur dioxide to preserve it. Unsulphured simply means it doesn’t contain added preservatives and is therefore more pure. Most commercially sold molasses is unsulphured.
Is Molasses Healthy?
Molasses is a good source of iron, selenium, and copper, all of which help maintain healthy bones.
However, we wouldn’t go as far as say that it’s a healthy food. There are plenty of other nutrient dense whole foods to choose from that will give the same added benefits without having as much sugar. High sugar diets can lead to high blood sugar and insulin spikes which can lead to type 2 diabetes. You should not rely on molasses for its nutrient benefits when the amount of sugar it in quickly outweighs them.
Of course, you can eat molasses in moderation and when paired with a well-balanced whole-nutrient-dense food diet and daily movement, it shouldn’t lead to adverse health effects. But if you over consume it, it can become an issue.
Nutritional Information Of Molasses
We’ve found some of the top brands of gluten-free molasses. Let’s take a look at their nutrition content and see how they compare to some of the healthy alternatives we’ve found.
Grandma’s Original Molasses All Natural Unsulphured
The ingredients in this product are:
- Molasses
Nutrition Facts (Per 1tbsp):
- Calories: 60
- Total Fat: 0g
- Sodium: 20mg
- Total Sugars: 14g
- Carbohydrates: 16g
- Protein: 0g
Brer Rabbit Full Flavor Molasses
The ingredients in this product are:
- Molasses
Nutrition Facts (Per 1tbsp):
- Calories: 60
- Total Fat: 0g
- Sodium: 25mg
- Total Sugars: 12g
- Carbohydrates: 15g
- Protein: 0g
Wholesome Sweeteners Organic Blackstrap Molasses, Unsulphured
The ingredients in this product are:
- Organic Blackstrap Molasses
Nutrition Facts (Per 1tbsp):
- Calories: 60
- Total Fat: 0g
- Sodium: 15mg
- Total Sugars: 10g
- Carbohydrates: 14g
- Protein: 0g
Plantation Blackstrap Molasses Unsulphured
The ingredients in this product are:
- Unsulphured blackstrap molasses
Nutrition Facts (Per 1tbsp):
- Calories: 60
- Total Fat: 0g
- Sodium: 35mg
- Total Sugars: 11g
- Carbohydrates: 14g
- Protein: 0g
Golden Barrel Sulfur-Free Blackstrap Molasses
The ingredients in this product are:
- Molasses
Nutrition Facts (Per 1tbsp):
- Calories: 60
- Total Fat: 0g
- Sodium: 15mg
- Total Sugars: 10g
- Carbohydrates: 14g
- Protein: 1g
Healthy Alternatives To Molasses
Are you looking for a product that provides a little more nutritional benefit than molasses does while still being a sweet substitute? Then check out some of the products we’ve found that fit the bill!
Green Bee Honey
Higher in protein than your average sweetener, Green Bee Honey is made with superfoods and nutrients to provide you with a natural energy boost when consuming it. This product is gluten free!
The ingredients in this product are:
- Unfiltered Raw Honey
- Green Dream Superfood + Protein Blend (organic spirulina, organic maca, organic mesquite, organic hemp powder, organic chia seeds, organic vanilla)
Nutrition Facts (Per 1tbsp):
- Calories: 65
- Total Fat: 0g
- Sodium: 5mg
- Total Sugars: 13g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 3g
Truvia Natural Stevia Sweetener
This zero-calorie sugar substitute is made with stevia leaf extract and makes for the perfect substitute for molasses. This product is gluten-free!
The ingredients in this product are:
- Erythritol
- Stevia Leaf Extract
- Natural Flavors
Nutrition Facts (Per ¼ tsp):
- Calories: 0
- Total Fat: 0g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: <1g
- Protein: 0g
Lakanto Sugar-Free Maple Syrup
Made from tapioca fiber and monk fruit extract this low calorie syrup has quality ingredients that make this a perfect swap for molasses. It’s all natural, low glycemic, and gluten free!
The ingredients in this product are:
- Purified Water
- Tapioca Fiber
- Non-GMO Lakanto Monkfruit Sweetener (Erythritol and Monk Fruit Extract)
- Vegetable Glycerin
- Natural Flavors
- Cellulose Gum
- Sea Salt
- Fruit Juice
- Natural Citrus Extract
Nutrition Facts (Per 2tbsp):
- Calories: 20
- Total Fat: 0g
- Sodium: 40mg
- Total Sugars: 0g
- Carbohydrates: 8g
- Protein: 0g
Wholesome Yum Keto Maple Syrup
Using monk fruit extract and allulose this sugar-free sweetener has the consistency of maple syrup. This natural sugar-free substitute tastes, bakes, and pours just like molasses. This product is gluten free!
The ingredients in this product are:
- Besti Monk Fruit Allulose Blend (Liquid Allulose, Monk Fruit Extract)
- Vegetable Glycerin
- Natural Flavors
Nutrition Facts (Per 2tbsp):
- Calories: 20
- Total Fat: 0g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 28g
- Protein: 0g
RxSugar, Organic Syrup, Maple Flavored
Made from allulose, a low-calorie natural sugar, this syrup has less carbs and less sugar than molasses. If you are looking to lower your sugar intake and want a low glycemic index product, RxSugar provides a reputable swap to molasses. This product is also gluten free!
The ingredients in this product are:
- Organic Allulose
- Organic Maple Flavor
- Organic Caramel Color
Nutrition Facts (Per 1 tbsp):
- Calories: 0
- Total Fat: 0g
- Sodium: 0mg
- Total Sugars: 0g
- Carbohydrates: 10g
- Protein: 0g
Final Thoughts
While molasses has been a staple in the American kitchen for baking and cooking, it is not necessarily the healthiest choice. If you are searching for lower-sugar options there are plenty available. All of the products found in this article are gluten free and most of them are even vegan.
While consuming molasses every now and then may not be bad for you, over consuming sugar can have adverse health effects. High sugar diets have been linked to type two diabetes and obesity. It is recommended that men consume about 38g of sugar a day and women should only consume about 25g. Consuming less added sugar has also been linked to weight loss and puts you at less risk for heart disease, high blood sugar, and other adverse health conditions.
It is important to always read the nutrition labels on the products you purchase before consuming them to make sure that they fit your dietary needs. We always encourage our readers to eat a well-balanced whole food nutrient dense diet paired with daily activity to live a long healthy life!
Related Questions
Is Molasses Vegan?
Usually molasses is vegan if the only ingredient is molasses. If a product contains any animal or animal byproduct (dairy, eggs, etc.) it is no longer vegan.
Does Molasses Go Bad?
Unopened jars of molasses should be stored in a cool, dry, dark location (like a pantry) and will last up to one year. Heat and humidity are the biggest threats to molasses; both can cause bacteria to grow into mold.
Does Molasses Harden?
Once exposed to air, the moisture that coats the molasses evaporates and allows the sugar granules to stick together. When the molasses dries out, the brown sugar hardens and turns into a solid piece of sugar. Be sure to seal it tightly after opening to avoid this happening.
Is Sorghum Healthier Than Molasses?
Sorghum syrup is still a sweetener, and it actually has more calories per tablespoon than molasses, maple syrup, or white sugar and about equal to honey. If you’re diabetic or need to avoid blood sugar spikes, sorghum is not a safe alternative sweetener.