Calories in Marshmallows: Per 100 g, Per Serving & Nutrition Facts
318 kcal (1,331 kJ) per 100 g · P/F/C 1.8/0.2/81 g
One piece (≈7 g) — 22 kcal (93 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: low salt: low fiber: low
Are marshmallows healthy?
Only in small amounts, and not every day. Marshmallows get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
Against
- Sugar: 17 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving is 30 g: 95 kcal, 0.5 g protein, 0.1 g fat and 24 g carbs. Other weights in the table.
A healthier swap at the same calories: almond butter (15 g): −17 g sugar.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Marshmallows are whipped sugar syrup set with gelatin: almost no fat, but around 58 g of sugars per 100 g. A regular marshmallow weighs about 7 g, roughly 23 calories.
How many calories in marshmallows: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 30 g |
|---|---|---|
| Calories | 318 kcal | 95 kcal |
| Energy (kilojoules) | 1,331 kJ | 399 kJ |
| Protein | 1.8 g | 0.5 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0.1 g | 0 g |
| Total carbohydrates | 81 g | 24 g |
| incl. sugars | 58 g | 17 g |
| incl. fiber | 0.1 g | 0 g |
| Salt | 0.2 g | 0.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 167995, “Candies, marshmallows” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 2%fat 1%carbs 97%
Vitamins and minerals in marshmallows
Per 100 g, the standouts are copper — 0.1 mg, 11% of the Daily Value (#2 of 10 in our sweets & desserts section).
| Nutrient | Per 100 g | Serving: 30 g | % DV |
|---|---|---|---|
| Copper | 0.1 mg | 0.03 mg | 3% |
| Selenium | 1.7 mcg | 0.51 mcg | 1% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Candies, marshmallows” (FDC ID 167995, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Marshmallows calories by weight, 20–150 g
30 g of marshmallows has 95 calories and 50 g has 159. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 64 | 0.4 / 0 / 16 |
| 30 g — typical serving | 95 | 0.5 / 0.1 / 24 |
| 50 g | 159 | 0.9 / 0.1 / 41 |
| 100 g | 318 | 1.8 / 0.2 / 81 |
| 150 g | 477 | 2.7 / 0.3 / 122 |
Calories in marshmallows by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 piece (7 g) | 22 | 0.1 / 0 / 5.7 |
| serving, 30 g | 95 | 0.5 / 0.1 / 24 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 30 g serving is 95 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Marshmallows
Why swap: marshmallows have a lot of sugar (58 g per 100 g), almost no fiber (0.1 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Almond Butter — 15 g, 92 kcal: −17 g sugar.
- Almonds — 15 g, 87 kcal: −17 g sugar.
- Peanuts — 15 g, 85 kcal: −17 g sugar.
- Pistachios — 15 g, 84 kcal: −16 g sugar.
Marshmallows vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Maple Syrup | 260 | 0 / 0.1 / 67 |
| Pavlova | 260 | 3 / 12 / 36 |
| Honey | 304 | 0.3 / 0 / 82 |
| Marshmallows | 318 | 1.8 / 0.2 / 81 |
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Lamingtons | 368 | 2.5 / 16 / 55 |
| Sugar | 399 | 0 / 0 / 100 |
FAQ
How many calories are in 100 g of marshmallows?
100 g of marshmallows has 318 calories, with 1.8 g protein, 0.2 g fat and 81 g carbohydrates.
How many calories are in a serving of marshmallows?
A 30 g serving has 95 calories: 0.5 g protein, 0.1 g fat and 24 g carbs.
What are the macros of marshmallows?
Per 100 g: 1.8 g protein, 81 g carbs and 0.2 g fat. By calories that's about 2% protein, 97% carbs and 1% fat.
How long do you have to walk to burn a serving of marshmallows?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 95 calories in a 30 g serving.
What vitamins and minerals are in marshmallows?
Per 100 g, marshmallows are richest in copper (0.1 mg, 11% DV) — from USDA FoodData Central record 167995.
How many calories are in one marshmallow?
One piece weighs about 7 g, which is 22 calories: 0.1 g protein, 0 g fat and 5.7 g carbs.
How much fiber is in marshmallows?
Practically none: 0.1 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.