Candies, marshmallows
FDC 167995cup of miniature (50 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 6 · -3 vs Sweets medianMarshmallows score 6 of 100, a Low-band result ranking 45 of 60 sweets, below the category median of 9, without any standout nutrients at the thresholds tracked here, their composition close to pure whipped sugar and gelatin.
They are eaten straight from the bag, melted into rice cereal treats, or toasted over a fire, with a cup of miniatures as a typical portion. They are high in sugars at 57.6 g per 100 g, so treats made with them add up quickly; candies, jellybeans is a same-category option that scores slightly higher.
See how this score is calculated, build a plate around candies, marshmallows, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 318 kcal | 16% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 81 g | 30% |
| Dietary fiber | 0.1 g | 0% |
| Sugars | 58 g | |
| Protein | 1.8 g | 4% |
| Potassium | 5 mg | 0% |
| Calcium | 3 mg | 0% |
| Iron | 0.23 mg | 1% |
| Magnesium | 2 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | 8% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 40 mg | 2% |
| Carbohydrate | 41 g | 15% |
| Dietary fiber | 0.05 g | 0% |
| Sugars | 29 g | |
| Protein | 0.9 g | 2% |
| Potassium | 2.5 mg | 0% |
| Calcium | 1.5 mg | 0% |
| Iron | 0.12 mg | 1% |
| Magnesium | 1 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167995Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, jellybeansDensity 6 vs 6Syrups, mapleDensity 6 vs 6Sugars, mapleDensity 6 vs 6Original analysis by NutriVerdict
In the kitchen and how to use it
Marshmallows are a whipped, aerated candy made from sugar syrup, gelatin, and air, giving them their signature soft, spongy texture that holds its shape yet compresses easily between the teeth. Miniature marshmallows are stirred into hot cocoa, folded into rice cereal treats, or layered into sweet potato casserole, while larger ones are toasted golden over a campfire for s'mores or melted down for fudge, frosting, and marshmallow creme spread on cakes and cupcakes.
Keep marshmallows in their sealed bag at room temperature, once opened, reseal it tightly since they dry out and turn stale, hard, and crumbly with prolonged exposure to open air. A cup of miniatures (50 g serving) reflects a light, airy food, with 318 calories and 81.3 g of carbohydrate per 100 g, most of it 57.6 g of sugar per 100 g, whipped in as a topping or mix-in rather than eaten as a dense standalone candy on its own. Because they're mostly sugar, gelatin, and air, they contain almost no fat or protein, and their sodium is fairly low at 80 mg per 100 g as well.
Frequently asked questions about candies, marshmallows
How many calories are in marshmallows?
Miniature marshmallows have 318 calories per 100 g, or about 159 calories in a cup (50 g serving).
What are marshmallows made of?
They're whipped sugar syrup and gelatin, aerated to create their light, spongy texture, then cut or piped into shape.
How do you keep marshmallows fresh?
Store them at room temperature in a tightly resealed bag, since exposure to air quickly dries them out and makes them stale.