Fruit salad, excluding citrus fruits, with marshmallows
Common food
Photo: Wikipedia
This is a vibrant, sweet-tart medley of non-citrus fruits like berries, melon, and grapes, tossed with soft, pillowy marshmallows. The texture is a delightful contrast between juicy, crisp fruit and the chewy, sugary melt of the marshmallows. Nutritionally, it's a high-fat, high-sugar treat, primarily due to the marshmallows and any added creamy dressing.
Calorie split: 3% protein · 28% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, playful sweetness and the fun textural contrast between fresh fruit and gooey marshmallows. It's a versatile, crowd-pleasing dish often seen at potlucks, picnics, and holiday gatherings, embodying a sense of casual celebration.
⚠️ Watch-outs & how to enjoy it better
The high sugar content, especially from the marshmallows, can cause rapid blood-sugar spikes, making it less suitable for those managing diabetes or insulin resistance. To counteract this, pair a small portion with a source of protein or healthy fat (like nuts or Greek yogurt) to slow sugar absorption and choose a version with more fruit and fewer marshmallows.
Key benefits
- Provides quick energy from natural fruit sugars and added sugar.
- Contains some dietary fiber from the fruit components.
- Offers a source of vitamins and antioxidants from the fruit variety.
- Serves as a quick, no-cook dessert or snack option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Marshmallows were originally made from the root of the marshmallow plant (Althaea officinalis) and were used as a medicinal confection for soothing sore throats, long before they became a sugary treat.
Full nutrition (USDA data · scales with serving)
| Water | 60.4 g |
| Energy | 251 kcal |
| Protein | 1.8 g |
| Total lipid (fat) | 19.5 g |
| Carbohydrate, by difference | 17.5 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 12.7 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 42.0 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 124 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 15.9 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.31 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 13.6 mg |
| Vitamin B-12 | 0.02 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.74 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 32.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 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 | 0.01 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 12.2 g |
| PUFA 18:2 | 10.3 g |
| PUFA 18:3 | 1.7 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 8.0 mg |
FAQ
What fruits are typically used in this salad?
Common fruits include strawberries, blueberries, grapes, melon (cantaloupe, honeydew), pineapple, and bananas. Citrus fruits like oranges are specifically excluded.
Is this considered a healthy dessert?
While it contains fruit, the high fat and sugar content from the marshmallows and any creamy dressing make it more of an indulgent treat than a health food. Enjoy it in moderation.
Can I make a healthier version?
Yes, you can reduce the amount of marshmallows, use a lighter dressing like yogurt or a small amount of whipped cream, and increase the proportion of fruit, especially lower-sugar options like berries.
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 2.51 kcal/g · 3% calories from protein · 1.4 g fiber · 12.7 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.