Calories in Marshmallows: Nutrition Facts & Serving Sizes
Per 1 cup of miniature (50g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One regular marshmallow (7.2g) contains 23 calories, and 10 miniature marshmallows (7g) contain about 22 calories. Per 100g, marshmallows provide 318 calories, 1.8g of protein, 81.3g of carbs (57.6g from sugar and only 0.1g of fiber), and 0.2g of fat. The calorie density is high relative to portion size because marshmallows are mostly sugar and air. The micronutrient profile is minimal: selenium at 1.7mcg per 100g is the only nutrient worth noting. Marshmallows are fat-free and cholesterol-free, but these attributes offer no meaningful health benefit given the near-total absence of other nutrients. One cup of miniature marshmallows (50g) contains 159 calories and 40.7g of carbs, making portion size extremely easy to underestimate in recipes or snacking situations.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 10 miniatures (7g) | 22.3 | 0.1g | 5.7g | 0g | 0g |
| 1 cup of miniature (50g) | 159 | 0.9g | 40.7g | 0.1g | 0.1g |
| 1 regular (7g) | 22.9 | 0.1g | 5.9g | 0g | 0g |
| 100g | 318 | 1.8g | 81.3g | 0.2g | 0.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 318 | 16% |
| Protein | 1.8g | 4% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 81.3g | 30% |
| Dietary Fiber | 0.1g | |
| Sugars | 57.6g | 115% |
| Sodium | 80mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 3mg | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 5mg | 0% |
| Magnesium | 2mg | 0% |
| Phosphorus | 8mg | 1% |
| Selenium | 1.7mcg | 3% |
| Folate | 1mcg | 0% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Marshmallows
Marshmallows offer very limited nutritional value. They are composed almost entirely of sugar, corn syrup, and gelatin, with no meaningful vitamins, minerals, fiber, or protein. For those focused on fitness and body composition, marshmallows are best understood as an occasional treat rather than a food with any functional role in a nutrition plan.
The one practical use case is as a small, portion-controlled sweet treat. A single regular marshmallow at 23 calories is one of the lowest-calorie individual candy items. For someone with a strong sweet tooth who wants to satisfy a craving without derailing their diet, eating one or two regular marshmallows is a controlled approach compared to eating a larger portion of chocolate or other candy.
From a performance nutrition standpoint, marshmallows are essentially pure fast-digesting sugar. They could theoretically be used as a quick carbohydrate source before or after training to spike blood glucose, but this is a suboptimal choice compared to whole food carbohydrate sources that come with fiber, micronutrients, or protein. Fruit, rice, or oats would serve this purpose far better.
Gelatin, the protein-like component in marshmallows, is derived from collagen. Some research suggests gelatin or collagen peptides may support joint health and connective tissue recovery. However, the 1.8g of protein per 100g in marshmallows provides such a small amount of gelatin that this effect is not meaningful at normal serving sizes.
Dietary Considerations
Marshmallows are gluten-free in most standard formulations, though some specialty products may contain gluten-containing starch. They are not vegan or vegetarian, as they contain gelatin derived from animal bones and connective tissue. Vegan marshmallow alternatives made with agar-agar do exist. Marshmallows are not keto-friendly at all: 81.3g of carbs per 100g and 57.6g of sugar make them completely incompatible with ketogenic diets. For weight loss, marshmallows offer no fiber or protein to promote satiety, meaning they are very easy to overeat. The main allergen concern is none beyond gelatin for those following vegan or halal diets. People with diabetes should be particularly cautious given the very high sugar content and negligible fiber.
Daily Intake (100g)
100g of marshmallow provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in a marshmallow?
One regular marshmallow (7.2g) contains about 23 calories. Ten miniature marshmallows (7g) contain about 22 calories. Per 100g, marshmallows contain 318 calories. One cup of miniature marshmallows (50g) contains 159 calories.
Are marshmallows bad for weight loss?
Marshmallows are not ideal for weight loss. While a single marshmallow is low in calories at 23, they provide zero protein, virtually no fiber, and do nothing to promote fullness. The high sugar content makes them easy to overeat. They can be included very occasionally as a small treat, but they should not be a regular part of a fat loss diet.
Do marshmallows have any protein?
Marshmallows contain 1.8g of protein per 100g, almost entirely from gelatin. A single regular marshmallow has about 0.1g of protein. They are not a meaningful protein source.
Are marshmallows vegan?
No, standard marshmallows are not vegan. They contain gelatin, which is derived from animal bones and connective tissue. Vegan marshmallows made with agar-agar (a plant-based gelling agent) are available as an alternative.
Are marshmallows keto-friendly?
No, marshmallows are not keto-friendly. They contain 81.3g of carbs per 100g and 5.7g of carbs per 10 miniature pieces. Even a small handful would exceed the daily carbohydrate limit on a ketogenic diet.
Are marshmallows gluten-free?
Most standard marshmallows are gluten-free, as they are made from sugar, corn syrup, gelatin, and starch (usually corn starch). However, some specialty products may use wheat starch, so checking the label is recommended for people with celiac disease or gluten sensitivity.
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