Calories in Marshmallow Fluff: Nutritional facts for Marshmallow Fluff Types

A 100 gram serving of Marshmallow Fluff has 333 calories.

One kilogram (1000g) of Marshmallow Fluff contains 3330 calories.

The calorie of one serving of marshmallow creme varies by brand. A two-tablespoon serving (12g) of Marshmallow Fluff contains 40 calories. A two-tablespoon serving (12g) of Kraft Jet-Puffed Marshmallow Creme has 40 calories. A two-tablespoon serving (14g) of Solo Marshmallow Creme contains 45 calories.

Marshmallow Fluff is a confection made from sugar, corn syrup, and egg whites. The product does not provide any significant health benefits. The food contains no vitamins, minerals, fiber, or healthy fats. The primary components are added sugars, which offer quick energy but no nutritional value.

While Marshmallow Fluff is a popular treat, a few potential considerations should be noted. A summary of these potential considerations is presented below.

• Extremely High in Added Sugar: Marshmallow Fluff is composed almost entirely of added sugars, primarily from corn syrup and sugar. A single two-tablespoon serving contains 6g of sugar. High intake of added sugars is linked to numerous health problems, including weight gain, type 2 diabetes, and heart disease. A scientific statement by the American Heart Association, Johnson, R. K., et al. (2009), "Dietary sugars intake and cardiovascular health," recommends limiting added sugar intake to reduce cardiovascular disease risk. An alternative with less processed sugar is a fruit spread. A daily suggested amount is to limit consumption.
• Contains No Essential Nutrients: Marshmallow Fluff is a source of "empty calories," meaning the food provides energy but lacks any beneficial nutrients like vitamins, minerals, fiber, or protein. Consuming foods with no nutritional value can displace more nutrient-dense foods from the diet. A publication by the World Health Organization (2015), "Guideline: Sugars intake for adults and children," emphasizes the importance of reducing free sugar intake to improve overall diet quality.

No, Marshmallow Fluff is not a good food choice. The product is a confection made almost entirely of sugar and corn syrup, offering no nutritional benefits. The food contains no vitamins, minerals, fiber, or protein. The high concentration of added sugars is a primary health concern. A major study by Yang, Q., et al. (2014), "Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults," found a significant relationship between higher consumption of added sugar and an increased risk for death from cardiovascular disease. High sugar intake is also linked to other metabolic issues. A review by Stanhope, K. L. (2016), "Sugar consumption, metabolic disease and obesity: The state of the controversy," details how excessive sugar consumption can lead to metabolic dysregulation. The product's lack of any micronutrients means the food provides only empty calories, which can contribute to weight gain and displace healthier, nutrient-dense foods from the diet, a concept discussed in a report by the World Health Organization (2015), "Guideline: Sugars intake for adults and children."

Yes, Marshmallow Fluff is gluten-free. The ingredients used to make the product, which are corn syrup, sugar, dried egg white, and vanillin, do not contain gluten. This makes Marshmallow Fluff a safe option for individuals with celiac disease or non-celiac gluten sensitivity. Knowing this is important for people who must follow a strict gluten-free diet, as the product can be used in gluten-free baking and desserts without causing an adverse reaction.

No, Marshmallow Fluff does not have gelatin. The product achieves its light, fluffy texture through the process of whipping egg whites with hot sugar syrup. The proteins in the egg whites trap air and create a stable foam, which is the role gelatin plays in traditional marshmallows. The absence of gelatin, an animal-derived product, is important for vegetarians and others who avoid animal products, making Marshmallow Fluff a suitable alternative to gelatin-based marshmallows.

The caloric content of Marshmallow Fluff does not change between the different types. Both the Original and Strawberry Marshmallow Fluff contain 333 calories per 100g. The base ingredients of corn syrup, sugar, and egg whites are the same for both. The addition of strawberry flavoring and food coloring to the strawberry version is done in such small quantities that the additions do not impact the overall calorie count of the product.

Marshmallow Fluff is a sweet confection and is not used as an ingredient in savory main dishes. The product's flavor profile, which is overwhelmingly sweet, makes the food unsuitable for main course preparations.

The main ingredients in the original Marshmallow Fluff are corn syrup, sugar, dried egg white, and vanillin. Corn syrup and sugar provide the sweetness and bulk of the product. The dried egg white is the key ingredient for the texture, as whipping the egg white with the hot sugar syrup creates the stable, fluffy foam that defines the product. Vanillin is added for the characteristic vanilla flavor.

Marshmallow Fluff's origins trace back to the early 20th century in Massachusetts. The invention of a stable, jarred marshmallow creme is credited to Archibald Query of Somerville, Massachusetts, who began making and selling the product door-to-door in 1917. Around the same time, a similar product called "Toot Sweet Marshmallow Fluff" was being sold in Montreal. In 1920, two Lynn, Massachusetts candymakers, H. Allen Durkee and Fred L. Mower, purchased Query's recipe for $500 and began mass production under the name "Marshmallow Fluff." The product gained widespread popularity in the New England region. The most famous dish associated with the product, the Fluffernutter sandwich, was created in the 1960s as part of a marketing campaign, and the sandwich remains a beloved regional classic.