Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Marshmallow Mateys is a playful, sweetened oat cereal featuring toasted oat pieces and colorful marshmallow shapes (often in fun forms like fish or stars). It delivers a satisfying crunch with a sugary, vanilla-forward taste and a soft, chewy contrast from the marshmallows. Nutritionally, it is a high-carbohydrate, high-sugar cereal with a modest amount of fiber and protein.
Calorie split: 7% protein · 85% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, fun appeal and the sweet, crunchy-marshmallow texture combination that makes breakfast feel like a treat. It's a beloved, affordable staple in many American households, especially for children.
⚠️ Watch-outs & how to enjoy it better
The very high sugar content (over 40g per 100g) can lead to rapid blood-sugar spikes and isn't ideal for sustained energy. It is also a processed food, often containing additives and preservatives. To counteract this, pair it with a source of protein and healthy fat (like Greek yogurt or nuts) and practice strict portion control, measuring out a single serving instead of eating from the box.
Key benefits
- Provides quick energy from its high carbohydrate content.
- Contains some dietary fiber from the oat base.
- Offers a small amount of plant-based protein.
- Fortified with essential vitamins and minerals (like iron and B vitamins).
- Convenient and ready-to-eat breakfast or snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Mateys' in its name and the fish-shaped marshmallows are a playful nod to a pirate theme, a common marketing tactic for children's cereals in the late 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 2.2 g |
| Energy | 387 kcal |
| Energy | 1620 kj |
| Protein | 6.9 g |
| Total lipid (fat) | 3.5 g |
| Ash | 4.6 g |
| Carbohydrate, by difference | 82.8 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 40.9 g |
| Calcium, Ca | 333 mg |
| Iron, Fe | 30.0 mg |
| Magnesium, Mg | 71.0 mg |
| Phosphorus, P | 232 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 667 mg |
| Zinc, Zn | 12.5 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 20.0 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 1.4 mg |
| Niacin | 16.7 mg |
| Vitamin B-6 | 1.7 mg |
| Folate, total | 667 ug |
| Folic acid | 648 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 1120 ug |
| Choline, total | 19.4 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 5.0 ug |
| Vitamin A, RAE | 500 ug |
| Retinol | 500 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1667 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 76.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 133 iu |
| Vitamin D (D2 + D3) | 3.3 ug |
| Vitamin D3 (cholecalciferol) | 3.3 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.72 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 | 0.61 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is Marshmallow Mateys a healthy breakfast?
It is considered a sugary, processed cereal. While it provides quick energy and is fortified with vitamins, its high sugar and refined carbohydrate content mean it's best enjoyed occasionally and paired with protein or fiber to balance the meal.
What are the marshmallows made of?
The colorful marshmallow pieces are primarily made of sugar, corn syrup, gelatin, and food coloring, similar to standard miniature marshmallows.
Is it gluten-free?
No. Malt-O-Meal cereals are typically made with oat or wheat ingredients and are produced in facilities that handle wheat, so they are not considered gluten-free.
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 3.87 kcal/g · 7% calories from protein · 4.9 g fiber · 40.9 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: 3.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.