Ambrosia
Common food
Photo: Wikipedia
Ambrosia is a classic American fruit salad, a creamy, sweet, and often fluffy medley of canned pineapple, mandarin oranges, marshmallows, and shredded coconut bound in whipped cream or sour cream. Its texture is a delightful contrast of soft fruit, chewy coconut, and pillowy marshmallows, with a distinctly sweet and tropical flavor profile. Nutritionally, it's a light, low-calorie treat primarily composed of simple carbohydrates and sugars, with minimal protein or fat.
Calorie split: 4% protein · 85% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love Ambrosia for its nostalgic, comforting sweetness and the playful mix of textures—creamy, fruity, and chewy. It's a versatile, crowd-pleasing staple at potlucks, holidays, and family gatherings across the American South and beyond.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content from fruit, marshmallows, and sweetened coconut can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes or insulin resistance. To counteract this, pair a small portion with a source of protein or healthy fat (like a handful of nuts) to slow sugar absorption, and consider using unsweetened coconut and fresh fruit to reduce added sugars.
Key benefits
- Quick and easy no-bake dessert or side dish.
- Provides a quick source of energy from carbohydrates.
- Can be a fun way to incorporate canned fruits.
- Highly customizable with various fruits and add-ins.
- Often served chilled, making it a refreshing summer dish.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Ambrosia' comes from Greek mythology, where it was the food of the gods that conferred immortality—a fittingly heavenly name for this beloved dessert salad.
Full nutrition (USDA data · scales with serving)
| Water | 81.3 g |
| Energy | 75.0 kcal |
| Protein | 0.81 g |
| Total lipid (fat) | 0.98 g |
| Carbohydrate, by difference | 16.4 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 12.8 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 43.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.35 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 7.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 45.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 55.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.75 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.36 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What is the main ingredient in Ambrosia salad?
The core ingredients are typically canned mandarin oranges, canned pineapple chunks, shredded coconut, and miniature marshmallows, all mixed with a creamy base like whipped topping, sour cream, or yogurt.
Is Ambrosia salad healthy?
It is generally considered a dessert or sweet side dish rather than a health food. It is low in calories and fat but high in added sugars and simple carbohydrates. It can be made healthier by using fresh fruit, unsweetened coconut, and a Greek yogurt base.
Can I make Ambrosia ahead of time?
Yes, it often tastes better after chilling for a few hours as the flavors meld. However, add delicate ingredients like marshmallows or nuts just before serving to prevent them from becoming too soggy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.75 kcal/g · 4% calories from protein · 2.0 g fiber · 12.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.