Candy, marshmallow
Common food
Photo: Wikipedia
A cloud-like confection of whipped sugar, egg whites, and gelatin, marshmallows are a sweet, springy treat that dissolves on the tongue. Their nutrition is almost pure carbohydrate, with a negligible amount of protein and virtually no fat or fiber.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love marshmallows for their uniquely soft, pillowy texture and sweet, vanilla-tinged flavor that brings immediate comfort. They are cherished for their versatility, from being toasted over a campfire to melting into a gooey topping for hot cocoa or baking into treats like Rice Krispie squares.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their very high sugar content (over 57g per 100g), which can cause rapid blood-sugar spikes and offers little nutritional benefit. To mitigate this, practice strict portion control and pair a marshmallow with a source of protein or healthy fat (like nuts or a piece of cheese) to slow sugar absorption. Those with severe egg allergies should check labels, as traditional recipes use egg whites.
Key benefits
- Quick source of energy from simple carbohydrates
- Low in fat and cholesterol
- Gluten-free in many standard varieties
- Light and low-density, allowing for volume with fewer calories than denser sweets
- A classic, versatile baking and confectionery ingredient
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original marshmallow confection was made from the sap of the marshmallow plant (Althaea officinalis) and was used medicinally in ancient Egypt, not as a sweet treat.
Full nutrition (USDA data · scales with serving)
| Water | 16.4 g |
| Energy | 318 kcal |
| Protein | 1.8 g |
| Total lipid (fat) | 0.20 g |
| Carbohydrate, by difference | 81.3 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 57.6 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 5.0 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 1.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.00 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 |
Amino acid profile (per 100g)
Estimated from Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts — USDA does not publish this profile for Candy.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Are marshmallows vegan?
Most traditional marshmallows are not vegan because they contain gelatin, an animal-derived protein. However, many brands now offer vegan marshmallows made with plant-based gelling agents like agar-agar or carrageenan.
Why do marshmallows get sticky in humid weather?
Marshmallows are hygroscopic, meaning they absorb moisture from the air. In humid conditions, the sugar on their surface dissolves into a syrup, making them feel sticky and causing them to clump together.
Can you toast marshmallows without a campfire?
Yes! You can use an oven's broiler (place on a baking sheet and watch closely), a kitchen torch for precise control, or even the direct flame of a gas stove burner for a quick char.
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 3.18 kcal/g · 2% calories from protein · 0.1 g fiber · 57.6 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: 16.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.