The Tasty and Healthful Benefits of Blackstrap Molasses


I used to be a teacher and sometimes when I blog I like to dust off that old teacher hat and give a little lesson. Today is one of those days. I love learning about beneficial/healthful things and passing that knowledge along to others. So today’s lesson is about the benefits of blackstrap molasses (or as we affectionately refer to it in our house–‘strap).

Tasty ways to get the benefits of Blackstrap Molasses


Let’s start at the very beginning–what is blackstrap molasses?? Glad you asked… 😉

Blackstrap molasses is a viscous substance, which means it has a thick, sticky consistency that’s between a solid and liquid. It is derived from sugar cane. Sugar cane, after it’s been harvested, is then boiled. That first boiling produces white refined sugar as well as a cane syrup, which can be made into a sweeter baking molasses. After several more boilings, what is left from the sugar cane and what is loaded with all the nutritional benefits of the sugar cane is blackstrap molasses. It contains all the minerals and nutrients absorbed by the plant and is also the highest and most nutritious grade of molasses (See this blog post for more info on molasses). Molasses has a very stable shelf life and rarely ever goes bad (unless contaminated by something dirty). Golden Barrel has given their molasses a shelf life of 4 years even after it’s been opened. As a matter of fact, a bottle of molasses that was dated 12 years old was just tested in the Quality Control lab at Golden Barrel and was found to be in perfectly usable condition! (We don’t recommend keeping yours for 12 years 😉 ) Just be sure to always store molasses in a cool, dry place (It is NOT necessary to store in the refrigerator, as some people suggest).

Golden Barrel Blackstrap Molasses on Spoon


Here are some of the benefits of this superfood:

27% of the daily value for manganese

Manganese is an antioxidant that’s necessary for healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It assists metabolic activity in the body. Important to nervous system and brain function.

25% of the daily value for iron

Iron metabolizes proteins and plays a role in the production of hemoglobin and red blood cells. One health benefit is the eradication of different causes of fatigue.

20% of the daily value for copper

Copper has anti-inflammatory actions that assist in reducing the symptoms of arthritis. It’s highly essential for normal growth and health.

20% of the daily value for calcium

Calcium is needed to build and maintain strong bones. Also assists in helping the heart, muscles, and nerves to function properly. Aids in the nervous system. Reduces risk to certain types of cancer, may help prevent migraines, and aids in blood clotting.

11% of the daily value for magnesium

Magnesium may reverse osteoporosis and prevent cardiovascular diseases. It regulates high blood pressure, treats diabetes, treats migraines, insomnia and depression.

9% of the daily value for potassium

Potassium aids in muscle contraction and nerve transmission, helps maintain proper electrolyte and pH balance in the body. It may help promote healthy blood pressure and reduce the risk of stroke.

So what’s a good way to implement this nutritious superfood into our diet? (wait…molasses cookies aren’t the most nutritious way??) Some people (including myself, when I first learned of the power of blackstrap several years ago), simply take it by the tablespoon-full. I remember the first time I tasted the sticky black stuff. I thought it tasted like licorice. It wasn’t horrible, but it definitely took some getting used to! I even got some friends to start taking it. One in particular, who took it every morning in his coffee, sang its praises in regard to his arthritis. He swore by the stuff and would buy it by the gallon. But as a mom of young kids, I had to find an easier way than by the spoonful. What was one way I could get this in my kids??

Healthy Blackstrap Molasses Milkshake

A milkshake. Why, of course! Actually the first time I tried to get my kids to taste blackstrap molasses was to simply add a tablespoon of it to a glass of milk (we use raw cow milk, but I’m sure you can use almond or soy just as well). My youngest (and pickiest!) downed his glass, as well as most of my husband’s. Success! I thought adding ice cubes to the milk and molasses would make it even tastier. So I threw those three ingredients into the blender and it was a hit. It has a sweet flavor to it, which kind of surprised me because if you taste it by the spoonful, it doesn’t taste sweet. (Helpful hint: coat your spoon with some coconut oil, then spoon out the blackstrap. The molasses will slide right off the spoon instead of sticking to it.)

Little Boy Drinking Blackstrap Molasses Milkshake

My middle son wasn’t sold until I put some frozen strawberries in his milkshake. So, you can really use whatever you like, as long as there’s some ‘strap in there, you know your kids (and you!) are getting some great nutrition. This is a great drink to enjoy for a little afternoon pick-me-up, full of a healthy energy boost. I made it several days in a row for my oldest son as an after-school snack, as well as for myself.

Another way to reap the benefits of blackstrap molasses is by drinking it hot. Simply heat a cup of milk on the stove and add a tablespoon of blackstrap. Mix until combined and sip away. The robust flavor is sure to warm you right up. And of course dunking in a few molasses cookies never hurt anybody. 🙂

So if you’re looking for a great and tasty way to boost your energy while increasing your daily intake of vitamins and minerals, you need to try some ‘strap! Pick your preference (or try it both ways)–either hot or cold. And don’t forget to share some with the kids in your life!


Healthy Blackstrap Molasses Milkshake
The Tasty and Healthful Benefits of Blackstrap Molasses
Print Recipe
Healthy Blackstrap Molasses Milkshake
The Tasty and Healthful Benefits of Blackstrap Molasses
Print Recipe
For milkshake:
  1. Pour milk, blackstrap, and ice cubes into blender and blend for approximately 1 minute until ice is incorporated. Pour into tall glass.
For hot molasses:
  1. Pour milk into small pot on stove, simmer until heated through (not boiling). Pour into mug, add molasses, stir and enjoy!
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42 thoughts on "The Tasty and Healthful Benefits of Blackstrap Molasses"

  1. Jess says:

    Hi there. Thanks for posting this. I don’t know how I heard about molasses, but when I saw that calcium and iron content I decided to try it. I add it to my kids “super oatmeal.” Both my boys are super picky, so I pack a punch in their oatmeal when I can. (I add cinnamon, ground almond meal, wheat germ, chopped dates, multi-grain oatmeal blend, and blackstrap molasses. Needless to say, it is a thick oatmeal! Then, since I don’t add any sugar – I sweeten it with dark chocolate ovaltine! All that, and a small fruit smoothie. That is the only way I get fruit in them.) Anyway, I’m so glad to have read your blog post because it had never occurred to me, to simply put it in a glass of milk. That is brilliant! Then you get a full serving of molasses! I always thought it tasted too thick and bitter to take straight. But a full glass of milk is sure to tone it down. I will have to try it. Maybe graduate to putting it in the smoothies…. We’ll see. Thank you.

    1. Your oatmeal sounds tasty! I’ll have to try that with my boys. Anywhere you can sneak in some healthy goodness is what I’m talking about! 😉

    2. Carla Rowzer says:

      Love it straight from the spoon. Am 67, bern tired. Bought a new brand thus time since Golden Barrel Unsulphured has only 10 sugars per tablespoon compared to 12 or 16 notes in others. Good

  2. Kassandra says:

    I recently bought some blackstrap for my 3 year old who has celiac disease and is lacking nutrients. How much do you give your children? I’m mixing it in a smoothie.

    1. Hi there, Kassandra. I usually use about a tablespoon when I give it to my kids in a smoothie. And once a day is all I do. Good luck! Hope your little one loves it!

  3. Sharon says:

    Is everything in the molasses from the USA or is the sugar cane from some where else? Is it made in / processed in the USA?, and last not but least Is it organic in the 160z jars. I only see that in the gallons??? Thanks so much.

    1. Mitch Hertzler says:

      Hi Sharon,
      According to our supplier, the raw molasses is sourced from the USA. It is all further processed at our facility in Honey Brook, PA. We do currently offer an organic molasses in 5 gallon pails but all our other retail molasses is not certified organic.

  4. Anna ibinola says:

    HI my is Anna, like to know if black strip molasses is good for someone who had fibroid . And if so how do someone take’s it or does it go with other substances. Like lemon?

    1. Mitch Hertzler says:

      Hi Anna,
      Those are all good questions. Unfortunately, we do not have any information or proof that it would help with someone with fibroid. Molasses itself is loaded with minerals which may prove beneficial but we cannot guarantee any particular health results. Most people take molasses straight with a spoon or mix it into a drink such as milk such as was mentioned in this post. it can also be used in baking (see We have never tried it with lemon so I cant say how that would result. Molasses itself has a strong flavor. Perhaps experiment with it and see what works best for you.

  5. Adewole Abidemi says:

    A friend of mine used molasses continuously and noticed her fibroid shrunk as well as excessive bleeding during her menses became light. Think it depends on individual.

    1. Joanne says:

      I’ve had really great results with blackstrap molasses. It seems I can’t absorb iron from other sources very well but molasses works well for iron deficiency. Also it has definitely improved my female health and also is very calming to my mind. I take 1 Tbsp in warm water each day.

  6. Rebekah says:

    I know this product is not certified organic, but do the suppliers use any non GMO productS in the process of this Molasses?

    1. Mitch Hertzler says:

      Hi Rebekah, all of our molasses comes from non-GMO sugar cane. It can be considered non-GMO.

      1. Rebekah says:

        Awesome! Thank you very much. I was a little concern about it but now relieved. I bought a gallon and 2 of the 32 oz of Blackstrap Molasses, one for me and one for a friend and will use those bottles as refill for both of us, and plan on continue buying this from you guys.

  7. Lola says:

    I am looking at getting Blackstrap molasses and was wanting to add it to my smoothies! Just wondering how strong the taste is in a smoothie, or can you not taste it?

    1. Mitch Hertzler says:

      Hi Lola,
      We have not tried it in a smoothie per say but it seems to taste pretty well when added to milk. I would suggest starting with a tablespoon and seeing how you like the taste. You can always make adjustments from there.

  8. Can you please advise if their is a difference between Grandma molasses vs Blackstrap? My first time I’m trying Grandma molasses mixed with a cup of warm milk. I currently deal with major depression, mood swings, anxiety, severe hypertension, panic attacks, high cholesterol, pain in neck, shoulder down into arms fingers and hands pain with inflammation along with sciatica, mid to lower back pain down half right butt cheek into legs down to feet and toes along with swelling, numbness, tingling. This also applies to the shoulder, arms, hands and fingers. While being even more depressed by taking

    1. Mitch Hertzler says:

      Hi Angela,
      Grandma’s molasses would be more like our Supreme Baking Molasses. It would have more sucrose in it as opposed to Blackstrap Molasses and thus a sweeter taste. Blackstrap would also have a higher nutritional value as it is more concentrated with minerals, Hope this is helpful.

    2. Virginia says:

      I suffered with the exact same problem. No doctors could help relieve my pain. I went to my daughter’s chiropractor and was cured after 3 visits. It’s worth a try. Hope you feel better soo.

  9. May I keep in refrigetator this molasses after it is been opened?

    1. You can keep it in the refrigerator but there’s really no need. Molasses is best kept at room temperature in a pantry. Hope this helps!

  10. Sam Chileh says:

    I need like 50Liter’s how to get it

  11. Temmy says:

    Hi,can molasses help with gray hair, and how do I go about it

  12. Paulette campbell says:

    Can molasses build up your iron level

  13. Jay says:

    Hi there! Can you comment on why “consuming this product can expose you to chemicals including lead and acrylamide, which are known to the State of California to cause cancer and birth defects or other reproductive harm?” After reading for a few minutes about how molasses is made and what poisons it could potentially contain, I am concerned about consuming your product that I just bought.,

    1. Mitch Hertzler says:

      Hi Jay,
      Thanks for contacting us.

      This subject is confusing and controversial right now. The bottom line is that the state of California has come up with their own list of chemicals and thresholds that they believe could be harmful. Trace amounts of lead and acrylamide are naturally occurring in sugarcane which is concentrated with other minerals in blackstrap molasses. There is no actual evidence that the lead or acrylamide in molasses could lead to any defects but because California has this list and threshold, any item that is being sold in CA containing lead requires this warning.

      If blackstrap molasses is found being sold in California without this warning, anyone can bring a lawsuit against the manufacture which has happened to almost every brand and maker of blackstrap molasses. A similar lawsuit is currently ongoing with the coffee industry as they have acrylamide that California says need the same warning. You can Google coffee and Prop 65 for reference. So to sum it up, blackstrap molasses has not changed and we are not adding any lead. It is a very small amount and is naturally occurring.

      In reference to the second link that you shared, I can verify that most of what is claimed about molasses in that article is not true. He says “Take a tablespoon of molasses and you will be immediately sick.” That is very much not true. Although some do not prefer the strong taste, thousands of our customers take a tablespoon daily without being sick. There is no sulphur dioxide used in the production of our molasses or really most molasses in the industry. Carbon dioxide is not used in the production of molasses but is produced when molasses ferments as with any sugar. Phosphoric acid and chlorine are not used in molasses and not sure why they would be. They are not necessary and bring no value. Bone char is also not used. I would not trust this article as there were no studies or scientific evidence given or even the name of the author. It seems that he just made up a bunch of random thoughts to prove his point with no evidence.

      1. Jay says:

        Thank you so much for your detailed reply.

  14. LoveMolases says:


    Can we consume multivitamins and blackstrap molasses? (though not at the same time, some hours apart from one another)
    Will that cause issues? I heard molasses is like a daily multivitamin, so taking a vitamin pill on top of that could perhaps cause some problems.


    1. Mitch Hertzler says:

      Hi, unfortunately, we are not nutritionists so I really cannot advise you either way how it would affect you while taking with other vitamins. I have never heard of any adverse affects from taking molasses but again i would suggest that you ask a nutritionist if it is a concern for you.

  15. Alex says:

    My French Canadian grandmother served molasses on fresh bread – letting them soak in the bread. Then she topped it with a dollop of sour cream. My kids love it, as do I. The sour cream somehow makes the molasses smoother and sweeter. Yummy. I grew up with it so didn’t realize this wasn’t common until I started looking into it recently

  16. Vanessa says:

    I use to always eat it when feeding the horses on the farm left home young and up till now never had it again but of late i have found it again and have noticed an improvement with body achs and toileting has improved and dont feel so drained my parents also feed us malt a tablespoon a day i had 4 healthy kids go figure.
    I like natural before pills if i can.

  17. Ruby says:

    Hi there! Thanks so much for the great article.

    Could you provide some clarity re: calcium and iron absorption? I’ve read multiple times that calcium interferes with iron absorption, so would that be the case when drinking milk + blackstrap molasses?

    Adding to the confusion is that blackstrap molasses contain both iron and calcium! I doubt it cancels itself out, so how does it all work?

    I assume that a lot of the information re: interference may not be giving the full picture, so any clarification would be appreciated.

    Thanks in advance!

    1. Mitch Hertzler says:

      Hi Ruby, those are all great questions. Unfortunately, i would have to defer to a nutrition expert which we are not. Many, many people use blackstrap molasses for both its iron and calcium contents and typically report good results. How the 2 minerals may interfere with each other would have to be determined by scientific study. To my knowledge, i have never heard of that being the case in molasses but again we are not nutritional experts.

  18. Eva says:

    Great information on black strap molasses… I started using it recently. I usually mix it with hot water, ginger and lemon and I am in love with the test. I have actually read a lot of articles about how calcium interferes with iron absorption…a doctor had also told me the same in the past since my son was anaemic and the advice was to space the time he takes milk and other dairy products from his green vegies. To boost the iron absorption one uses takes with food high in citric acid like mangoes/lemon…and thus my mix with lemon and ginger.

    I am not a nutritionist but because of my sons being chronically anaemic, I read widely around this topic.

  19. Eva says:

    ***not mangoes….oranges & lemons

  20. Blackstrap mollasses with a drop of vanilla extract and full cream cows milk or almond milk both hot or cold is the most delicious thing I’ve ever had . I love it!!!!

  21. Thank you so much l recently bought a jar of mollade in the organic shop for R M 3 is cheap left one month expire l mix with ginger l gave my son hot water with mollade explain to him the goodness of it. He takes it l mean he drink he loves it.l am from Kuantan Malaysia …..

  22. I mean mollase correction for mollade tq

  23. Cindy says:

    I have fibroids years ago and the doc was wanting to do a D&C and hysterectomy if my periods didn’t straighten out because I was going through menopause. After the first week my irregular bleeding stopped and I had regular periods. I went back to the doctor after the two months of taking it and they did an ultrasound and could not find not one fibroid at all. They were stunned because they believe all women that go through menopause have fibroids. Anyway six months later my periods stopped I did not have a regular bleeding at all and still haven’t 6 years later. I’ll take it periodically but now I only take 2 tablespoons daily. I buy unsulphured blackstrap molasses. Be sure and brush your teeth cuz they can stain them.

  24. joji says:

    i bought molasses but the label says “for animals and agricultural purposes only.. it’s clean but not for human consumption.” now i’m confused to differ molasses for animals and for human consumption.

    1. Mitch Hertzler says:

      Hi, not sure what brand of molasses you bought but the biggest difference between animal and human grade molasses could be the solids. Animal molasses could have a lower brix (more watered down) and it may not be as filtered so could could contain more grit. This all depends on the source. Other than that, unless it is from beets instead of sugarcane, it should be very similar.

  25. Voti Zatu says:

    A wonderful product indeed, with huge benefits.

    To manage my diabetes, I drink rooiboos tea without sugar. Can I use it as sugar and still get all the benefits or put in plain hot water?

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