Maple syrup vs. Molasses — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on April 10, 2023

Medically reviewed by Elen Khachatrian

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.

Table of contents

Introduction

Production and Classification

Appearance, Taste, and Use

Nutrition

Macronutrients and Calories

Calories
Carbohydrates
Protein and Fats

Vitamins

Minerals

Glycemic Index

Health Impact

Sources.

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

Maple syrup

Protein: 0.04 g

Fats: 0.06 g

Carbs: 67.04 g

Water: 32.39 g

Other: 0.47 g

Molasses

Protein: 0 g

Fats: 0.1 g

Carbs: 74.73 g

Water: 21.87 g

Other: 3.3 g

Contains more ProteinProtein	+∞%
Contains more WaterWater	+48.1%

Contains more FatsFats	+66.7%
Contains more CarbsCarbs	+11.5%
Contains more OtherOther	+602.1%

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

Maple syrup

Starch: 0 g

Sucrose: 58.32 g

Glucose: 1.6 g

Fructose: 0.52 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Molasses

Starch: 0 g

Sucrose: 29.4 g

Glucose: 11.92 g

Fructose: 12.79 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more SucroseSucrose

+98.4%

Contains more GlucoseGlucose	+645%
Contains more FructoseFructose	+2359.6%

~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.

Maple syrup

Molasses

Contains more Vitamin B1Vitamin B1	+61%
Contains more Vitamin B2Vitamin B2	+63400%

Contains more Vitamin B3Vitamin B3	+1048.1%
Contains more Vitamin B5Vitamin B5	+2133.3%
Contains more Vitamin B6Vitamin B6	+33400%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~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.

Maple syrup

Molasses

Contains more ZincZinc	+406.9%
Contains less SodiumSodium	-67.6%
Contains more ManganeseManganese	+90.1%

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%

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).

Sources.

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: April 10, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B2	1.27mg	0.002mg	98%
Manganese	2.908mg	1.53mg	60%
Iron	0.11mg	4.72mg	58%
Magnesium	21mg	242mg	53%
Copper	0.018mg	0.487mg	52%
Vitamin B6	0.002mg	0.67mg	51%
Potassium	212mg	1464mg	37%
Selenium	0.6µg	17.8µg	31%
Vitamin B5	0.036mg	0.804mg	15%
Fructose	0.52g	12.79g	15%
Zinc	1.47mg	0.29mg	11%
Calcium	102mg	205mg	10%
Vitamin B3	0.081mg	0.93mg	5%
Phosphorus	2mg	31mg	4%
Carbs	67.04g	74.73g	3%
Calories	260kcal	290kcal	2%
Vitamin B1	0.066mg	0.041mg	2%
Choline	1.6mg	13.3mg	2%
Sodium	12mg	37mg	1%
Protein	0.04g	0g	0%
Fats	0.06g	0.1g	0%
Net carbs	67.04g	74.73g	N/A
Sugar	60.46g	74.72g	N/A
Saturated fat	0.007g	0.018g	0%
Monounsaturated fat	0.011g	0.032g	0%
Polyunsaturated fat	0.017g	0.05g	0%