12 Health Benefits of Blackstrap Molasses: Iron, Magnesium, and the Nutrition Behind the Folk Remedy
Blackstrap molasses is the key to making your baked beans taste so delicious, but did you know it's also good for your health? See the list.
Quick Reference: Blackstrap Molasses
- What it is: the dark sticky byproduct of the third boil during sugar refining. Most of the natural minerals concentrate in this final boil.
- Per 1 tablespoon (USDA): 20 percent DV iron, 16 percent DV magnesium, 18 percent DV calcium, 10 percent DV potassium, 18 percent DV selenium.
- Top uses: iron-rich folk supplement, baking sweetener, gingerbread, BBQ sauces, livestock supplement.
- Type to buy: unsulfured blackstrap (NOT sulfured or fancy molasses).
- Shelf life: 12 to 24 months sealed at room temperature.
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Blackstrap molasses is what is left when sugarcane juice has been boiled three times to remove the sugar. What stays behind is dark, intensely flavored, and per USDA FoodData Central, one of the most mineral-dense foods you can buy at a grocery store. This guide is the 12 health claims most often made for blackstrap, what NIH and USDA data actually support, and what the folk-remedy tradition (1850s through today) used it for that modern nutrition has not yet investigated.
Why Blackstrap Has So Much Nutrition (and Other Molasses Does Not)
Per USDA FoodData Central, the difference between fancy/light molasses and blackstrap is large, and the reason is the boil count.
- First boil = fancy/light molasses. Most of the sugar is still in the syrup. Mild flavor, low mineral density.
- Second boil = dark molasses. Intermediate. More flavor + more minerals.
- Third boil = blackstrap. Most of the sugar has crystallized out. Minerals concentrate in the remaining syrup. Bitter and intense.
- Result: 1 tablespoon of blackstrap has roughly 10x the iron and magnesium of 1 tablespoon of fancy molasses, at the same calorie cost.
- Sulfured vs unsulfured: sulfur dioxide is added as preservative to some brands. Unsulfured is the standard for folk-medicine and baking use.
What the Evidence Actually Supports
Per NIH Office of Dietary Supplements fact sheets, only a subset of the 12 widely-claimed benefits is solidly supported.
- Iron supplementation (strong support). 1 tablespoon delivers ~20 percent DV non-heme iron. Useful adjunct to dietary iron in mild deficiency. Less efficiently absorbed than heme iron from meat but reliable.
- Magnesium intake (strong support). 1 tablespoon delivers ~16 percent DV. Most US adults are mildly magnesium-deficient per NHANES.
- Calcium support (modest support). 18 percent DV per tablespoon. Useful adjunct for non-dairy diets.
- Potassium (modest). 10 percent DV per tablespoon, reasonable contribution.
- Folk claims (limited or no evidence): hair regrowth, grey-hair reversal, cancer prevention, fibroid shrinkage. These are widely repeated but lack controlled study support.
Blackstrap Molasses: Manufacture, Types, and 12 Benefits (Detail)
Below are the original sections covering how molasses is made, the 3 types, what unsulfured means, the 12 health benefits in detail, and storage.
Why Blackstrap Has So Much Nutrition (and Other Molasses Does Not)
Per USDA FoodData Central, the difference between fancy/light molasses and blackstrap is large, and the reason is the boil count.
- First boil = fancy/light molasses. Most of the sugar is still in the syrup. Mild flavor, low mineral density.
- Second boil = dark molasses. Intermediate. More flavor + more minerals.
- Third boil = blackstrap. Most of the sugar has crystallized out. Minerals concentrate in the remaining syrup. Bitter and intense.
- Result: 1 tablespoon of blackstrap has roughly 10x the iron and magnesium of 1 tablespoon of fancy molasses, at the same calorie cost.
- Sulfured vs unsulfured: sulfur dioxide is added as preservative to some brands. Unsulfured is the standard for folk-medicine and baking use.
What the Evidence Actually Supports
Per NIH Office of Dietary Supplements fact sheets, only a subset of the 12 widely-claimed benefits is solidly supported.
- Iron supplementation (strong support). 1 tablespoon delivers ~20 percent DV non-heme iron. Useful adjunct to dietary iron in mild deficiency. Less efficiently absorbed than heme iron from meat but reliable.
- Magnesium intake (strong support). 1 tablespoon delivers ~16 percent DV. Most US adults are mildly magnesium-deficient per NHANES.
- Calcium support (modest support). 18 percent DV per tablespoon. Useful adjunct for non-dairy diets.
- Potassium (modest). 10 percent DV per tablespoon, reasonable contribution.
- Folk claims (limited or no evidence): hair regrowth, grey-hair reversal, cancer prevention, fibroid shrinkage. These are widely repeated but lack controlled study support.
Blackstrap Molasses: Manufacture, Types, and 12 Benefits (Detail)
Below are the original sections covering how molasses is made, the 3 types, what unsulfured means, the 12 health benefits in detail, and storage.
How to Use Blackstrap Day to Day
Bitter intense flavor means it does not work as a simple sugar substitute. Best in slow-cooked, spiced, and savory uses.
- Morning drink: 1 tablespoon stirred into 1 cup hot water + a squeeze of lemon. Most-used folk dose.
- Baking: gingerbread, molasses cookies, brown bread, baked beans, BBQ sauce.
- Yogurt or oatmeal: 1 teaspoon stirred in for iron and magnesium boost.
- Marinades: 2 tablespoons in any savory marinade balances acidity with deep dark sweetness.
- Livestock: traditional feed-additive for horses, cattle, and goats (1 to 2 tablespoons per feeding).
Blackstrap Molasses FAQ
Is blackstrap molasses actually healthy?
Yes within reasonable serving sizes. Per USDA, 1 tablespoon delivers significant iron, magnesium, calcium, potassium, and selenium with about 47 calories. Not all health claims are evidence-supported (hair regrowth, cancer prevention, fibroid shrinkage are widely cited but lack controlled study evidence), but the basic mineral nutrition is real.
How much blackstrap molasses should you take daily?
Most folk-medicine and modern nutrition sources cite 1 to 2 tablespoons per day. Above that, calorie and glycemic load outweigh the mineral benefit. Diabetics should treat blackstrap as a sugar.
Does blackstrap molasses help with iron deficiency?
It can contribute. 1 tablespoon delivers about 20 percent DV of non-heme iron. Non-heme iron is less efficiently absorbed than heme iron from meat, but pairing with vitamin C (the lemon water tradition) significantly improves absorption. For diagnosed iron-deficiency anemia, see a physician.
What is the difference between blackstrap and regular molasses?
Blackstrap is from the third boil and has the highest mineral density and most bitter flavor. Fancy or light molasses is from the first boil; it has the most sugar and mildest flavor. Dark molasses is from the second boil. Blackstrap is the form to use for nutrition; fancy is the form to use for delicate baking.
What is unsulfured molasses?
Unsulfured means no sulfur dioxide preservative was added. Sulfur dioxide is sometimes added to molasses from young or stressed sugarcane to extend shelf life. Most blackstrap on US shelves is unsulfured today, but check the label if you are sulfite-sensitive.
Does blackstrap molasses help hair growth?
Widely claimed in folk-remedy circles, no controlled clinical evidence. Plausible mechanism: blackstrap is high in iron, copper, and B vitamins, all of which support hair growth at the nutrient level. So it may help indirectly if you are deficient. It is not a topical hair-growth treatment.
How long does blackstrap molasses keep?
Sealed in its original bottle at room temperature: 12 to 24 months. After opening: 6 to 12 months at room temperature, longer in the refrigerator. Sugar crystals on the surface or thickening at the bottom are not spoilage, just cold-thickening; warm gently to redissolve.
How to Use Blackstrap Day to Day
Bitter intense flavor means it does not work as a simple sugar substitute. Best in slow-cooked, spiced, and savory uses.
- Morning drink: 1 tablespoon stirred into 1 cup hot water + a squeeze of lemon. Most-used folk dose.
- Baking: gingerbread, molasses cookies, brown bread, baked beans, BBQ sauce.
- Yogurt or oatmeal: 1 teaspoon stirred in for iron and magnesium boost.
- Marinades: 2 tablespoons in any savory marinade balances acidity with deep dark sweetness.
- Livestock: traditional feed-additive for horses, cattle, and goats (1 to 2 tablespoons per feeding).
Blackstrap Molasses FAQ
Is blackstrap molasses actually healthy?
Yes within reasonable serving sizes. Per USDA, 1 tablespoon delivers significant iron, magnesium, calcium, potassium, and selenium with about 47 calories. Not all health claims are evidence-supported (hair regrowth, cancer prevention, fibroid shrinkage are widely cited but lack controlled study evidence), but the basic mineral nutrition is real.
How much blackstrap molasses should you take daily?
Most folk-medicine and modern nutrition sources cite 1 to 2 tablespoons per day. Above that, calorie and glycemic load outweigh the mineral benefit. Diabetics should treat blackstrap as a sugar.
Does blackstrap molasses help with iron deficiency?
It can contribute. 1 tablespoon delivers about 20 percent DV of non-heme iron. Non-heme iron is less efficiently absorbed than heme iron from meat, but pairing with vitamin C (the lemon water tradition) significantly improves absorption. For diagnosed iron-deficiency anemia, see a physician.
What is the difference between blackstrap and regular molasses?
Blackstrap is from the third boil and has the highest mineral density and most bitter flavor. Fancy or light molasses is from the first boil; it has the most sugar and mildest flavor. Dark molasses is from the second boil. Blackstrap is the form to use for nutrition; fancy is the form to use for delicate baking.
What is unsulfured molasses?
Unsulfured means no sulfur dioxide preservative was added. Sulfur dioxide is sometimes added to molasses from young or stressed sugarcane to extend shelf life. Most blackstrap on US shelves is unsulfured today, but check the label if you are sulfite-sensitive.
Does blackstrap molasses help hair growth?
Widely claimed in folk-remedy circles, no controlled clinical evidence. Plausible mechanism: blackstrap is high in iron, copper, and B vitamins, all of which support hair growth at the nutrient level. So it may help indirectly if you are deficient. It is not a topical hair-growth treatment.
How long does blackstrap molasses keep?
Sealed in its original bottle at room temperature: 12 to 24 months. After opening: 6 to 12 months at room temperature, longer in the refrigerator. Sugar crystals on the surface or thickening at the bottom are not spoilage, just cold-thickening; warm gently to redissolve.
Deborah Tukua
Deborah Tukua is a natural living, healthy lifestyle writer and author of 7 non-fiction books, including Pearls of Garden Wisdom: Time-Saving Tips and Techniques from a Country Home, Pearls of Country Wisdom: Hints from a Small Town on Keeping Garden and Home, and Naturally Sweet Blender Treats. Tukua has been a writer for the Farmers' Almanac since 2004.
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
If you can’t find blackstrap will fancy molasses do the same for you?
If blackstrap molasses is “rich” in Vitamin B (Biotin), then reconsider consuming Blackstrap molasses regularly. Lab test results from a blood draw gave me a warning that excess Biotin (vitamin B6) may increase the following: T-3/T-4 levels (thyroid related hormones), and thirst, insomnia, and urination. Notice whether your vitamin supplement contains more than 100% RDA (“Recommended Daily Allowance)” per Serving Size; Also notice how many capsules (or whatever unit-of-measure) equals their “serving size.” Be aware that a Vitamin B “Complex” may contain “Biotin” without identifying it as Vitamin B-6 — and may contain an excessive amount of Biotin/B6 (far more than 100% RDA per serving size). Also consider the amount of Biotin/B6 you’re already consuming regularly (by way of cereals, wheat products, vitamin-fortified products, and more). I only boost my Vitamin B-6/Biotin intake (keeping the dosage at a minimum) when I feel sluggish, and/or my pulse is lower than normal. I won’t be adding Blackstrap molasses to my daily coffee. I really like ginger molasses cookies, so I’ll read the bakery labels from now on.
I looked it up and Biotin can interfere with the results of that lab test!! Resulting in an inaccurate reading/measurement.
I’ve been taking black trap molasses scent my grandmother years n now that I’m a grandmother I share this with my grandchildren n yes still have my beautiful salt n pepper full hair still 5 feet 6 tall n I look pretty healthy for a grandma
I had muscle pain in my quadriceps after a hard workout one time, I drank some molasses and within 5 days the pain disappeared!
Wow I’m so excited nd happy to hear about the benefits of black strap molasses.I didn’t know that it’s so powerful.I got a bottle in my cupboard which was used by my late husband nd he was very healthy bt I think it has expired cos is there since 2020. I’m so thrilled that I’m gonna buy myself a bottle for my health Nd this gray hair.Thanks a million for all the good comments about this revelation.
Do the pills work the same?
I’m taking it everyday to combat premature grey hair. I have only taken it for a few months so my hair hasn’t changed yet but other strange benefits I’ve noticed are better skin and way more energy. I had a flaky rash on my back for about 8 years that completely went away. I believe it was the molasses because I’m not taking anything else!
Apple dip recipe
1/3 cup blackstrap molasses
1/3 cup tahini butter (made from finely ground sesame seeds)
Stir patiently until blended. Dip sliced apples in (skin on, washed, is healthier if you don’t mind the texture). Peanut butter or other nut butters can be substituted, but tahini and molasses somehow makes the best taste and texture blend. These two ingredients make for plenty of flavor and health, but you could add spices if you’d like (cinnamon, nutmeg, cloves, cardamon, etc.)
This sounds wonderful. I’m going to try it. Thanks!
Will Black Strap Molasses help my restless leg syndrome? And would I need any other supplements with it?
I take a good magnesium supplement before bed which helped stop my RLS.
Can you bake cookies with black strap molasses and get the same health benefits?
I make cookies all the time with Black strap molasses along with peanut butter chips. It’s so good and so healthy. It taste like chocolate which I’m allergic to. So it’s a win win for me. I recently poured it over vanilla ice cream and it’s heavenly.