5 piece (medium) of Marshmallow (28 g) has 89 calories. That works out to 318 calories per 100 g. It contains 21.8 g of carbs, 0.5 g of protein, 0.1 g of fat and 0 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Marshmallow?

Marshmallows are soft, airy sweets made mainly from sugar and syrup, with gelatin commonly used to give them their springy texture; some recipes also include egg white. The modern confection developed in Europe, while its name comes from the marshmallow plant, whose sap was once used in earlier versions.

They’re eaten as a treat on their own, stirred into hot chocolate, or toasted over a fire until the outside turns golden and the centre becomes gooey. In the US, toasted marshmallows are also paired with chocolate and crackers in s’mores. Nutritionally, they are mostly carbohydrate, with very little protein or fat. Their sweetness makes a small serving go well with fresh fruit or an unsweetened drink.

Marshmallow Nutrition Facts

Selected: 100 g

318

KCAL / 100G

Carbs

78g

· 28% DV

Protein

1.8g

· 4% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 97% · Protein 2% · Fat 1%

Marshmallow Vitamins & Minerals

Vitamins

0.02mg · 2% DV

0.01mg · 1% DV

Vitamin A

0µg · 0% DV

0mg · 0% DV

Minerals

Sodium

45mg · 2% DV

Calcium

3mg · 0% DV

Iron

0mg · 0% DV

Magnesium

1mg · 0% DV

How Nutritious Is Marshmallow?

Nutrient density

Low

5/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

11/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Marshmallow Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Marshmallow

To burn the 318 calories in 100 g:

🚶

79min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Marshmallow Processed?

NOVA 4

Ultra-Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Marshmallow Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Marshmallow Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Marshmallow Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.01g

Compare Marshmallow

🍬vs🍬

Marshmallow vs Rose Turkish delight12 kcal fewer per 100 g

→🍬vs🍯

Marshmallow vs Caramel sauce2 kcal fewer per 100 g

→🍬vs🍫

Marshmallow vs Dark chocolate222 kcal fewer per 100 g

→🍬vs🍮

Marshmallow vs Höşmerim2 kcal fewer per 100 g

→

Foods Similar to Marshmallow

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

Frequently Asked Questions About Marshmallow

What are marshmallows made of?

Most marshmallows are made with sugar, corn syrup, gelatin, and air whipped into the mixture. Some recipes also use egg whites, while plant-based versions may use alternatives such as agar. The exact ingredients vary by product.

How do you make marshmallows at home?

Homemade marshmallows are made by combining gelatin with hot sugar syrup, then whipping the mixture until thick and fluffy. Let it set in a pan before cutting, and coat the pieces with powdered sugar and cornstarch to reduce sticking.

How do you roast marshmallows without burning them?

Hold a marshmallow above hot coals rather than directly in the flame, and turn it slowly until evenly golden. Direct flames can char the sugary surface before the center softens; use a long skewer and take care around the fire.

Do marshmallows contain gelatin?

Most conventional marshmallows contain gelatin, which gives them their springy texture. Some products use other setting agents instead, so check the ingredient list if you need to avoid gelatin or want to know its source.

Can you melt marshmallows in the microwave?

Yes, marshmallows can be melted in the microwave. Put them in a large microwave-safe bowl and heat in short bursts, stirring between each one; they expand quickly and the melted sugar mixture can become very hot.

How do you keep marshmallows from getting sticky?

Keep marshmallows in an airtight container in a cool, dry place after opening. Humidity makes their sugary coating tacky, while a light dusting of powdered sugar and cornstarch can help separate pieces that have begun sticking together.

Do marshmallows expire?

Yes, marshmallows can lose quality over time, becoming dry, firm, or sticky even if they do not show obvious spoilage. Keep them sealed and dry, and discard them if you notice mold, an unusual smell, or a changed appearance.

Can you freeze marshmallows?

Yes, marshmallows can be frozen in an airtight freezer-safe container. Let them come back to room temperature while still sealed to limit condensation; their texture may change slightly, so frozen marshmallows work especially well in recipes where they will be melted.

Why do marshmallows catch fire when you roast them?

Marshmallows can catch fire when their sugary surface meets a direct flame. Roast them over glowing coals and keep turning the skewer; if the outside darkens too quickly, move it farther from the heat.

Why do marshmallows puff up in the microwave?

Marshmallows puff up because heat expands the air whipped into them and softens their sugar structure. Use a bowl with plenty of room and heat in short bursts, since an unattended marshmallow can swell enough to spill over.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026