Marshmallow Nutrition Facts

Calories, carbs, and health benefits

Marshmallows are a sweet treat that many of us enjoy with hot chocolate, on top of sweet potatoes, or even shaped into peeps at Easter time. But these fluffy white puffs aren’t very nutritious. Marshmallow ingredients usually include just sugar, corn syrup, and gelatin. Even so, marshmallow calories can add up quickly if you eat more than a single serving.

Nutrition Facts
A single serving of marshmallows weighs about 28 grams—that’s four large marshmallows or just over a half cup of mini-marshmallows.
But there are different types of marshmallow foods and the calories in those foods can vary.

Approximate Calories

• 32 calories in a marshmallow peep
• 34 calories in a homemade marshmallow

Carbs in Marshmallows
Since marshmallows are made out of different types of sugar (usually sucrose and corn syrup), most of the calories in marshmallows come from carbohydrates.

Protein in Marshmallows
Marshmallows are not a good source of protein. There is less than 1 gram of protein in a single serving of the treat.

Micronutrients in Marshmallows
As you might expect, you won’t boost your vitamin or mineral intake by consuming marshmallows. However, a single serving of the food does contain a small amount of phosphorus (2.2 milligrams) and potassium (1.4 milligrams). It also boosts your sodium intake (22.4 mg) and provides a very small amount of selenium (0.5 mcg).

Health Benefits

Marshmallows are a processed food that provides little to no health benefits. However, there are ways to include marshmallows in a balanced healthy diet.

For example, marshmallows are a low-calorie, nearly fat-free food. If you are watching your weight, eating a marshmallow is a quick and easy way to satisfy your sweet tooth that won’t do too much damage to your waistline.

Lastly, marshmallows are almost always a gluten-free food. So if you are gluten-intolerant, this is probably a safe food to consume.