Cereal, frosted oats with marshmallows
Common food
Photo: Wikipedia
Frosted oats with marshmallows are a sweet, crunchy breakfast cereal where golden oat flakes are coated in a sugary glaze and studded with soft, puffy mini-marshmallows. The texture is a playful contrast between the crisp oats and the chewy, melt-in-your-mouth marshmallows. Nutritionally, it's a high-carbohydrate, high-sugar option, providing quick energy but little protein or fat.
Calorie split: 9% protein · 82% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for the delightful combination of sweet, vanilla-tinged frosting and the soft, gooey texture of marshmallows, which turns breakfast into a treat. It's a nostalgic favorite for many who grew up with it, offering a simple, comforting, and fun start to the day.
⚠️ Watch-outs & how to enjoy it better
With 33.72g of sugar per 100g, it can cause a rapid blood-sugar spike and subsequent crash, leaving you hungry soon after. It's also low in protein and healthy fats, making it less satiating. To counteract this, pair it with a source of protein and fat like Greek yogurt, a handful of nuts, or a glass of milk to slow sugar absorption and increase fullness.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains some dietary fiber from the oats.
- Convenient and requires no cooking.
- Offers a fun, nostalgic eating experience.
- Can be a palatable way to increase calorie intake for those needing it.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The marshmallows in this cereal are not the same as campfire marshmallows; they are a dehydrated, sugar-based confection designed to stay soft in milk without dissolving instantly.
Full nutrition (USDA data · scales with serving)
| Water | 8.3 g |
| Energy | 372 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 4.1 g |
| Carbohydrate, by difference | 76.6 g |
| Fiber, total dietary | 6.1 g |
| Total Sugars | 33.7 g |
| Calcium, Ca | 357 mg |
| Iron, Fe | 11.7 mg |
| Magnesium, Mg | 84.0 mg |
| Phosphorus, P | 250 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 639 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.25 mg |
| Selenium, Se | 17.9 ug |
| Vitamin C, total ascorbic acid | 23.3 mg |
| Thiamin | 0.73 mg |
| Riboflavin | 0.59 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 141 ug |
| Folic acid | 122 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 226 ug |
| Choline, total | 24.6 mg |
| Vitamin B-12 | 0.91 ug |
| Vitamin B-12, added | 0.91 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 | 109 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.1 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 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 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Is this cereal a healthy breakfast choice?
It's best considered an occasional treat rather than a daily breakfast. Its high sugar and refined carbohydrate content provide quick energy but lack the sustained fuel and nutrients of whole-grain, high-fiber, or protein-rich cereals.
How can I make this cereal more balanced?
Serve a smaller portion (about 30g) in a bowl with milk (dairy or fortified plant-based) and add toppings like sliced banana, berries, or a tablespoon of nuts or seeds to add fiber, protein, and healthy fats.
Does the marshmallow contain gelatin?
Most mainstream brands use a gelatin-free marshmallow made from sugar, corn syrup, and gelatin substitutes to keep it vegetarian-friendly, but it's always best to check the specific product's ingredient list.
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 3.72 kcal/g · 9% calories from protein · 6.1 g fiber · 33.7 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: 2.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.