Does Molasses Contain Potassium?
Unless you make your own rum or gingerbread cookies, you probably don't use much molasses. This dark, sweet syrup is produced in the process of making sugar from either sugar cane or sugar beets. While it isn't a great source of vitamins, it is less refined than table sugar and does provide you with small amounts of some minerals, including potassium, making it a slightly healthier option than table sugar.
Potassium is an essential mineral your body uses for counteracting the adverse effects of sodium and for proper nerve and muscle functioning. This mineral is also important for forming proteins and building muscle. Adults should consume 4,700 milligrams of potassium per day.
Potassium in Molasses
While molasses isn't a good source of potassium, it does provide a small amount. Each tablespoon of molasses contains 293 milligrams of potassium, or 6 percent of the recommended dietary allowance for adults. Molasses doesn't provide much of your daily potassium since it is used in such small amounts in the typical American diet.
Increasing Potassium Consumption
Meats, some types of seafood, dairy products and many fruits and vegetables contain potassium, and these foods should provide most of the potassium you need. However, you can use molasses to make homemade baked beans, barbeque sauce and breads, or to make a glaze when cooking meat, fish or even carrots, and increase your potassium levels a little more than if you use sugar.
Since molasses is a sweetener, you should use it in small amounts and only on occasion. Although it contains more minerals than sugar, you use it in such small amounts it doesn't provide a significant amount of nutrients to your diet. Your total added sugars for the day from all of the foods you eat should be no more than 6 teaspoons if you are a woman or 9 teaspoons if you are a man.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.