Calories in Marshmallows: Nutritional facts for Marshmallows Types

A 100g serving of marshmallows contains 318 calories.

One kilogram (1000g) of marshmallows contains 3,180 calories.

One large Jet-Puffed marshmallow (7g) contains 22 calories, while one Peeps Marshmallow Chick (8.5g) has 28 calories, and one miniature marshmallow (0.7g) contains 2 calories.

The nutritional upsides of modern, commercially produced marshmallows are negligible. A review of these extremely limited potential attributes is available here.

• Provides Gelatin: Marshmallows contain gelatin, which is a source of amino acids like glycine. Some research suggests glycine may have various physiological roles. A review by Wang, W., et al. (2013), "Glycine metabolism in animals and humans: implications for nutrition and health," discusses the diverse functions of glycine, including its role as a neurotransmitter and its anti-inflammatory properties, although the amount in marshmallows is not therapeutically significant.
• Low in Fat: Standard marshmallows are a fat-free food, which can be a consideration for individuals on a strict low-fat diet. A large serving of marshmallows (50g) contains only 0.1g of fat.

The confection's composition presents several significant health liabilities. An overview of these health risks is presented here.

• Composed Almost Entirely of Sugar: Marshmallows are made from corn syrup, sugar, and dextrose, meaning they are a source of "empty calories" with no vitamins, minerals, or fiber. A scientific statement from the American Heart Association by Johnson, R. K., et al. ((2009), "Dietary sugars intake and cardiovascular health," recommends strict limits on added sugar, linking high consumption to an increased risk of obesity, type 2 diabetes, and heart disease. A healthier alternative is a piece of whole fruit. A suggested amount is to limit consumption to one or two large marshmallows on a rare occasion.
• Highly Processed Food: Commercial marshmallows are an ultra-processed food containing artificial flavors and other additives. A large prospective cohort study by Fiolet, T., et al. (2018), "Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort," found an association between higher consumption of ultra-processed foods and an increased risk of overall cancer.

No, marshmallows are not good for a person because they are an ultra-processed confection made almost entirely of sugar. The negative health impacts are numerous. For metabolic health, the rapid absorption of sugars like corn syrup and dextrose leads to a sharp increase in blood glucose, which can strain the body's insulin response. A meta-analysis by Imamura, F., et al. (2015), "Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes," demonstrated a clear link between consuming sugary items and a higher risk of developing type 2 diabetes. 

For systemic health, marshmallows are an ultra-processed food, a category of products whose high consumption is linked to negative outcomes. A large cohort study by Srour, B., et al. (2019), "Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study," found that a higher proportion of ultra-processed food in the diet was associated with higher risks of overall cardiovascular disease. For weight management, marshmallows provide "empty calories" with no fiber or protein to promote satiety. A study by Hu, F., et al. (2011), "Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men," found that consumption of sugar-sweetened foods was one of the lifestyle factors most strongly associated with long-term weight gain.

No, modern marshmallows are not good for an upset stomach. The historical marshmallow root was used as an herbal remedy to soothe sore throats and stomach ailments due to its mucilage content. A review by Deters, A., et al. (2010), "Aqueous extracts and polysaccharides from Marshmallow roots (Althea officinalis L.): Cellular internalisation and stimulation of cell physiology of human epithelial cells in vitro," confirms the traditional use of the plant root for irritation of oral and pharyngeal mucosa. However, the modern confection sold in stores does not contain any marshmallow root. The confection is made of sugar, corn syrup, and gelatin. The extremely high sugar content can worsen an upset stomach. A review by Szilagyi, A., & Ishayek, N. (2018), "Lactose Intolerance, Dairy Avoidance, and Treatment Options," explains how high concentrations of sugar can draw water into the intestines, potentially leading to osmotic diarrhea.

No, marshmallows are not good for weight loss. The confection is extremely high in sugar and calories with no fiber or protein, a combination that is counterproductive to weight management. Foods that support weight loss are typically high in protein and fiber to promote satiety. A study by Douglas, S. M., et al. (2013), "Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women," found that high-protein snacks improved appetite control. Another study by Clark, M. J., & Slavin, J. L. (2013), "The effect of fiber on satiety and food intake: a systematic review," confirmed that dietary fiber intake is associated with reduced appetite. Marshmallows lack these key nutrients. The high sugar content can also lead to a rapid spike and crash in blood sugar, which can trigger more cravings. A study by Ludwig, D. S., et al. (2013), "High glycemic index meals, overeating, and obesity," showed that high-glycemic meals could stimulate brain regions associated with reward and craving, promoting overeating.

Yes, marshmallows are fattening when consumed in excess. The confection is exceptionally high in calories from sugar packed into a light, airy form, making the food easy to overconsume. Consuming more calories than the body expends leads to weight gain. A study by Pérez-Escamilla, R., et al. (2012), "Dietary energy density and body weight in adults and children: a systematic review," found a positive association between dietary energy density and body weight. 

The large amount of sugar in marshmallows promotes fat storage in the body. The liver can convert excess sugar into fat through a process called de novo lipogenesis. A review by Tappy, L., & Lê, K. A. (2010), "Metabolic effects of fructose and the worldwide increase in obesity," explains the metabolic pathways through which excess dietary sugar can lead to fat accumulation. The high sugar content is also highly palatable and not very filling, which can lead to overeating. A study by Holt, S. H., et al. (1995), "A satiety index of common foods," found that confectionery items like candy were among the least satiating foods tested per calorie. A suggested consumption rate is to limit intake to one or two large marshmallows on an infrequent basis.

The calorie content of marshmallows is determined almost entirely by the sugar content. A flavored or shaped marshmallow, like a Peep, has the highest calorie value at 330 calories per 100 grams, a consequence of the outer coating of colored sugar. A standard marshmallow contains a slightly lower calorie value at 318 calories per 100 grams, representing the baseline without the extra sugar coating. Miniature marshmallows have a similar calorie count to the standard version.

Yes, marshmallows do go bad, but they have a very long shelf life. An unopened bag of commercially produced marshmallows can last for 6 to 12 months past the printed date. The high sugar content acts as a preservative, inhibiting the growth of bacteria and mold. Over time, the primary issue is not spoilage but a decline in quality. The marshmallows will lose moisture, becoming hard, dry, and difficult to chew. Once a bag is opened, the marshmallows are exposed to air and will begin to stale more quickly. They should be stored in an airtight container to prolong their freshness.

Marshmallows are served almost exclusively in sweet dishes and desserts. The one notable exception is their use as a topping for sweet potato casserole, a traditional side dish in American Southern cuisine, especially at Thanksgiving. 

The history of the marshmallow begins with the mallow plant (Althaea officinalis), which grows in marshes. Ancient Egyptians were the first to create a confection by mixing the sweet, mucilaginous sap from the mallow root with honey and nuts. This treat was reserved for royalty and gods. For centuries, the sap of the marshmallow root was also used for medicinal purposes, primarily to soothe sore throats and coughs. The modern marshmallow confection was developed in 19th-century France. French confectioners were the first to whip the mallow sap with sugar and egg whites to create a light, puffy sweet. The process was laborious, and the use of the mallow root was eventually replaced with gelatin to provide a more stable structure. In the late 19th century, the manufacturing process was revolutionized by the invention of the starch mogul system, which allowed for the mass production of marshmallows in their familiar cylindrical shape.