blackstrap molasses being poured into a glass bowl
Leah Berenson
Leah Berenson
April 4, 2024 Â·  5 min read

These Health Benefits of Blackstrap Molasses That May Surprise You

We’ve all heard of certain recipes, typically when baking, that call for molasses or blackstrap molasses. It is a thick syrupy substance, dark in color and rich in flavor. In addition to its ability to add dimension to a dish and despite being a by-product of sugar, Molasses may have some newly discovered health benefits that might do wonders to promote overall health and well-being.

Categories and Flavor Profiles. 

There are three types of molasses categorized by how many times the syrup has been boiled and the sugar extracted. Molasses is made when sugar cane is crushed to retrieve the juice which is then boiled down to make a syrup. The first stage of molasses is known as light, and is the least concentrated. The second stage is referred to as dark molasses, and the third stage is referred to as “Blackstrap” Molasses.

Needless to say, blackstrap molasses is the most concentrated, the darkest in color, and the most flavorful, passing the threshold of sweet and moving into a “bittersweet” flavor profile. Blackstrap molasses has been described as robust in flavor and is typically recommended for use in savory dishes rather than its counterparts, which are better to be used in sweet dishes such as cookies. 

Are there Health Benefits of Blackstrap Molasses

Due to its rich and thick nature, Blackstrap Molasses offers the most health benefits of all 3 categories of molasses. Because it has been boiled down multiple times, the nutrients are all more concentrated than other types of molasses. You might be surprised to learn that there are about 15-20 benefits associated with Blackstrap Molasses. 

High in iron, Blackstrap Molasses is a good supplement for women during their menstruation cycle as well as helpful for people who suffer from anemia. A condition in which the body does not produce enough healthy red blood cells. This can cause fatigue and low energy due to the oxygen deficit in the bloodstream. Just one serving of Blackstrap Molasses( about one tablespoon) contains around 20% of the daily recommended intake of iron. 

Practitioner Pro Tip: Manganese

Research suggests that Manganese taken along with minerals like Selenium and Zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease. According to studies, taking Manganese can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis. This mineral has been shown to help prevent overly high blood sugar levels that can contribute to diabetes. It has been shown to be especially helpful in reducing common pains in the knees and the lower back.
We regularly look to The Health Shop’s Mega Food Multi One Daily to get our daily dose of Manganese with the supporting minerals and vitamins to get the full spectrum of its benefits.

Blackstrap Molasses contains high levels of antioxidants such as zinc and manganese as well as selenium. The anti-aging properties in these minerals when ingested, help to promote healthy hair and when applied topically help to promote healthy skin such as reduction in acne, this is because of its high levels of lactic acid. Blackstrap Molasses is also high in calcium which is great news for those who don’t enjoy cow milk or other dairy products. Blackstrap Molasses contains anti-inflammatory properties which can not only help improve symptoms of arthritis but also works great as a joint supplement for runners and athletes.

Other great news for those with active lifestyles is, Blackstrap Molasses can help to boost stamina and energy levels, while also helping to regulate the body’s sugar levels. It has a low glycemic index and is healthier than traditional sugar cane.  

Evidence also hints at improvement for those with digestion troubles or constipation because it can get things moving both for digestion’s sake and as a stool softener. And lastly, Blackstrap Molasses can provide a calming and nurturing effect that helps to support brain health as well as provide a sleep aid. A cup of warmed milk(cow or alternative) mixed with a teaspoon of the syrupy elixir before bed can help settle the stomach, body, and mind, providing a calming effect that assists with those who struggle to fall asleep. 

Read: The Amazing Beet

Is There a Downside? 

Much like everything in life, Blackstrap Molasses should be eaten in moderation. Some evidence has shown it contains high levels of acrylamide. Studies done on rats have shown this chemical can have carcinogenic properties and is formed when sugars and amino acids are subjected to certain cooking methods that use high heat. Carcinogens have been linked to the cause of cancer. Although the studies were conducted on rats, and there are mixed results when tested on humans it is important to remember the possibility and to consume Blackstrap Molasses in moderation. 

Anyone looking to monitor their sugar intake may want to avoid or minimize it. This is particularly important for those with type 1 or type 2 diabetes.

Read: Should I Eat or Avoid Falafel?

Which Molasses Is Best? 

While there are 3 types of Molasses that depend on their processing there is another factor to be aware of. Sulfured molasses means that sulfur was added during the process. This is typically done to keep things fresh and to prevent unwanted bacteria. However, molasses lasts for a while so preservatives aren’t really necessary and most chefs prefer unsulfured molasses to eliminate any unpleasant aftertaste. Blackstrap Molasses offers the highest doses of nutrients so if you’re looking at Molasses to help supplement your health Blackstrap Molasses is your best bet.

It is not a cure-all though so it can be included in your diet along with other healthy foods. There are many avenues through which a person can get necessary daily vitamins and minerals, and this can be just one of many. However, because it’s made from sugar many people probably wouldn’t consider Blackstrap Molasses as providing possible health benefits. The fact that Blackstrap Molasses is high in many of these nutrients makes it a good choice to supplement your diet and help promote healthy living for those looking not to take too many extra supplements.

Keep Reading: Which Form of Supplemental Magnesium Should You Take?


  1. Acrylamide levels and dietary exposure from foods in the United States, an update based on 2011-2015 data.” Taylor and Francis Online. Eileen Abt, et al. June 22, 2019.
  2. Molasses nutrition facts and health benefits.Verywell Fit. Emilia Benton. December 13, 2021.
  3. Dietary Acrylamide and the Risks of Developing Cancer: Facts to Ponder.” Frontiers. Jaya Kumar, et al. February 28, 2018.
  4. 6 potential benefits of blackstrap molasses.Healthline. Ariane Lang, BSc, MBA and Alyssa Northrop, MPH, RD, LMT. June 22, 2022.
  5. These health benefits of Blackstrap Molasses may surprise you. Farmers’ Almanac – Plan Your Day. Grow Your Life.Farmers Almanac. Deborah Tukua. January 17, 2022.