Molasses substitutes: 2 swaps and how the nutrition changes
To replace 1 cup of molasses, use 3/4 cup sugar plus 2 tsp baking powder or 3/4 cup sugar plus 1 1/4 tsp cream of tartar. 1 cup of molasses has 977 calories, and the swaps come to 606 to 611 calories for the same amount. The biggest change is in sugar: 251.8 g in the original, 149.7 g in the swaps.
Per 1 cup
| Calories | Fat | Saturated fat | Protein | Carbs | Total sugars | Sodium | |
|---|---|---|---|---|---|---|---|
| Molasses (original) | 977 calories | 0.34 g | 0.06 g | 0 g | 251.8 g | 251.8 g | 125 mg |
| 3/4 cup sugar plus 2 tsp baking powder | 606 calories (-371) | 0.48 g (+0.1) | 0 g (-0.1) | 0.01 g | 151.6 g (-100.2) | 149.7 g (-102.1) | 728 mg (+603) |
| 3/4 cup sugar plus 1 1/4 tsp cream of tartar | 611 calories (-366) | 0.48 g (+0.1) | 0 g (-0.1) | 0 g | 151.7 g (-100.1) | 149.7 g (-102.1) | 3.5 mg (-121) |
Numbers in brackets show the change from the original. USDA FoodData Central.
How to make each swap
- 3/4 cup sugar plus 2 tsp baking powder. Add 5 tbsp more liquid to the recipe and use 1/2 tsp less baking soda. Compared with 1 cup of molasses: -371 calories, +0.1 g fat, -102.1 g sugars, +603 mg sodium. Source: NDSU Extension.
- 3/4 cup sugar plus 1 1/4 tsp cream of tartar. Add 5 tbsp more liquid to the recipe. Compared with 1 cup of molasses: -366 calories, +0.1 g fat, -102.1 g sugars, -121 mg sodium. Source: NDSU Extension.
Which swap fits what you need
Per 1 cup, among the swaps above.
- Least sodium: 3/4 cup sugar plus 1 1/4 tsp cream of tartar, 3.5 mg (125 mg in molasses)
Choosing a swap
NDSU replaces 1 cup of molasses with 3/4 cup of sugar plus either baking powder or cream of tartar. Add 5 tbsp more liquid to the recipe. With the baking powder version, also use 1/2 tsp less baking soda.
Both swaps have about 610 calories against 977 for a cup of molasses, and about 100 g less sugar.
The baking powder version has 728 mg of sodium per cup replaced, the cream of tartar version only 4 mg. But the baking powder version also has you use 1/2 tsp less baking soda, which takes out about 630 mg, so in the finished recipe the two land about 100 mg apart.
Written from the extension guidance and USDA numbers on this page, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Sources
Substitution ratios
- NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
Nutrition numbers: USDA FoodData Central (accessed 2026-10-12)
- Molasses: Molasses, FDC ID 168820 (SR Legacy, published 2019-04-01)
- Granulated sugar: Sugar, white, granulated or lump, FDC ID 2710258 (FoodData Central survey (FNDDS) 2024-10-31)
- Baking powder: Leavening agents, baking powder, double-acting, straight phosphate, FDC ID 172804 (SR Legacy, published 2019-04-01)
- Cream of tartar: Leavening agents, cream of tartar, FDC ID 175041 (SR Legacy, published 2019-04-01)
How we calculate: each part of a swap is converted from its household measure to grams with the USDA portion weight for that food (1 cup = 16 tbsp = 48 tsp), then multiplied by the USDA values per 3.5 oz (100 g). Water counts as zero, and so do pinches under 5 g (salt, baking powder) where USDA lists no value. A dash (—) means USDA reports no value for at least one part. How we verify.