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Molasses vs. Maple syrup — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 10, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Molasses
vs
Maple syrup

Summary

In short, molasses is denser in nutrients containing 8g more carbohydrates and 30 more calories per 100g serving.

Molasses is 25 times higher in fructose and seven times higher in glucose, while maple syrup contains two times more sucrose.

Molasses provides 335 times more vitamin B6, 22 times more vitamin B5, and 11 times more vitamin B3, while maple syrup is 635 times richer in vitamin B2.

Molasses is a better source of most minerals, containing 43 times more iron, 27 times more copper, 16 times more phosphorus, 12 times more magnesium, and seven times more potassium.

 

Introduction

Molasses and maple syrup are both sweeteners, but they are quite different in terms of taste, texture, and nutritional value.

Production and Classification

Molasses, also known as black treacle, is a byproduct of the sugar refining process. Sugar cane or sugar beets are crushed to extract their juice, which is then boiled to create a concentrated syrup. The sugar crystals are then separated from the syrup; the remaining syrup is molasses. 

Maple syrup is produced by tapping maple trees and collecting the sap that flows out. The sap is then boiled to evaporate the water content and concentrate the sugars, resulting in thick, sweet maple syrup. The production process is labor-intensive and requires specific weather conditions for the trees to produce sap, which makes maple syrup relatively expensive compared to other sweeteners, including maple syrup.

Maple syrup and molasses are both classified as natural sweeteners.

Appearance, Taste, and Use

Molasses is a thick, dark syrup with a viscous texture made from sugar cane juice or sugar beet juice. The quality of molasses can vary depending on the refinement process, with lighter molasses being sweeter and darker molasses being more bitter. Either way, it usually has a strong flavor. Molasses is often used in baking, especially in recipes for gingerbread, molasses cookies, and baked beans.

Maple syrup, on the other hand, is a thinner, lighter syrup that is made from the sap of maple trees. It has a distinct, sweet taste that is often described as "woodsy." Maple syrup is commonly used as a topping for pancakes and waffles, but it can also be used in baking and cooking.

Nutrition

The infographics below present the nutritional numbers for 100g serving sizes of molasses and maple syrup. However, the average serving sizes of these sweeteners per person is one tablespoon or 20g for molasses and ¼ cup or 83g for honey.

Macronutrients and Calories

Molasses is somewhat denser in nutrients, containing 75% carbohydrates, 22% water, and 3% other nutrients. Maple syrup, on the other hand, consists of 67% carbohydrates, 32% water, and 1% other nutrients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +11.5%
Contains more OtherOther +602.1%
Contains more ProteinProtein +∞%
Contains more WaterWater +48.1%

Calories

Both sweeteners are high-calorie foods; however, molasses contains 30 more calories per 100g serving. In each 100g serving, maple syrup provides 260 calories, while molasses has 290 calories.

Carbohydrates

Molasses is higher in carbohydrates compared to maple syrup. Per 100g serving of molasses provides 74.8g of carbs, whereas maple syrup contains 67g.

All 100% of carbohydrates found in these sweeteners are made up of net carbs, as they do not contain dietary fiber.

Molasses is 25 times higher in fructose and seven times higher in glucose, while maple syrup contains two times more sucrose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +645%
Contains more FructoseFructose +2359.6%
Contains more SucroseSucrose +98.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Protein and Fats

Molasses and maple syrup contain insignificant amounts of protein and fats.

Vitamins

These natural sweeteners are good sources of most B-group vitamins, except vitamin B12 and vitamin B9 or folate.

Molasses provides 335 times more vitamin B6, 22 times more vitamin B5, and 11 times more vitamin B3. At the same time, maple syrup is 635 times richer in vitamin B2 and almost two times richer in vitamin B1.

Maple syrup falls in the top 10% of foods as a source of vitamin B2. A 100g serving of this sweetener covers 98% of the daily needed vitamin B2 value.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin B3Vitamin B3 +1048.1%
Contains more Vitamin B5Vitamin B5 +2133.3%
Contains more Vitamin B6Vitamin B6 +33400%
Contains more CholineCholine +731.3%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin B2Vitamin B2 +63400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

Minerals

Molasses is overall richer in most minerals, containing 43 times more iron, 27 times more copper, 16 times more phosphorus, 12 times more magnesium, seven times more potassium, and two times more calcium.

Maple syrup is, however, five times richer in zinc. It is also somewhat lower in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +1052.4%
Contains more CalciumCalcium +101%
Contains more PotassiumPotassium +590.6%
Contains more IronIron +4190.9%
Contains more CopperCopper +2605.6%
Contains more PhosphorusPhosphorus +1450%
Contains more SeleniumSelenium +2866.7%
Contains more ZincZinc +406.9%
Contains less SodiumSodium -67.6%
Contains more ManganeseManganese +90.1%

Glycemic Index

The glycemic index of pure Canadian maple syrup has been measured to be 54 (1). This falls in the low to moderate category.

The glycemic index of molasses has not yet been researched. However, researchers looked into the possibility of using sugar cane-derived filtered molasses concentrate as a natural functional component that could alter how carbohydrates are metabolized and lower the glycemic index of meals and beverages (2).

Health Impact

Natural sweeteners are often considered a healthier alternative to refined sugar, as they are less processed and may contain additional nutrients. In this section, we will look at the scientific evidence behind these claims.

Cardiovascular Health

Reducing the intake of foods and beverages with added sugars, such as maple syrup and molasses, is advised by the 2021 Dietary Guidelines to Enhance Cardiovascular Health (3).

However, research shows that molasses supplementation is effective at raising high-density lipoprotein cholesterol levels, also known as “good” cholesterol, in experimental animals (4).

The metabolic effects of agave syrup and molasses were similar to that of maple syrup (5).

Diabetes

As mentioned above, maple syrup has a low to moderate glycemic index, meaning its consumption raises glucose levels slowly. Molasses intake may help lower the glycemic index of other foods. 

Researchers have found that natural sweeteners like maple syrup and molasses are less likely to cause insulin resistance and hepatic inflammation than refined sugars in diabetic rats. In other words, maple syrup and molasses are healthier substitutes for white sugar (6).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: April 10, 2023
Medically reviewed by Elen Khachatrian

Infographic

Molasses vs Maple syrup infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
20% 31% 49%
Saturated Fat: Sat. Fat 0.007 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +190.9%
Contains more Poly. FatPolyunsaturated fat +194.1%
Contains less Sat. FatSaturated Fat -61.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Maple syrup
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Molasses Maple syrup Opinion
Calories 290kcal 260kcal Molasses
Protein 0g 0.04g Maple syrup
Fats 0.1g 0.06g Molasses
Net carbs 74.73g 67.04g Molasses
Carbs 74.73g 67.04g Molasses
Magnesium 242mg 21mg Molasses
Calcium 205mg 102mg Molasses
Potassium 1464mg 212mg Molasses
Iron 4.72mg 0.11mg Molasses
Sugar 74.72g 60.46g Maple syrup
Copper 0.487mg 0.018mg Molasses
Zinc 0.29mg 1.47mg Maple syrup
Phosphorus 31mg 2mg Molasses
Sodium 37mg 12mg Maple syrup
Manganese 1.53mg 2.908mg Maple syrup
Selenium 17.8µg 0.6µg Molasses
Vitamin B1 0.041mg 0.066mg Maple syrup
Vitamin B2 0.002mg 1.27mg Maple syrup
Vitamin B3 0.93mg 0.081mg Molasses
Vitamin B5 0.804mg 0.036mg Molasses
Vitamin B6 0.67mg 0.002mg Molasses
Choline 13.3mg 1.6mg Molasses
Saturated Fat 0.018g 0.007g Maple syrup
Monounsaturated Fat 0.032g 0.011g Molasses
Polyunsaturated fat 0.05g 0.017g Molasses
Fructose 12.79g 0.52g Molasses

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Molasses
24%
Maple syrup
Minerals Daily Need Coverage Score
103%
Molasses
50%
Maple syrup

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $2)
Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 14.26g)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.