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Marshmallow nutrition, glycemic index, calories, net carbs & more

Candies, marshmallows
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on February 05, 2022
Education: General Medicine at YSMU
Marshmallow

Carbs in Marshmallow

One hundred grams of marshmallows contains 81.3g of carbs, which covers 27% of the daily carb need (in the case of a 2000 calorie diet).

Compared to all foods in our database, marshmallows are in the top 3% of foods high in carbs and the top 2% of foods high in net carbs.

Macronutrients chart

2% 80% 17%
Protein:
Daily Value: 4%
1.8 g of 50 g
4%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 27%
81.3 g of 300 g
27%
Water:
Daily Value: 1%
16.4 g of 2,000 g
1%
Other:
0.3 g

Carbs per serving size

One regular marshmallow (7.2g) contains 5.85g of carbs.

Ten miniature marshmallows (7g) contain 5.69g of carbs, whereas one cup of ten miniatures (50g) contains 40.6g of carbs.

Marshmallow products

Carbs per 100g

Carbs per different serving size

Chocolate marshmallow fudge

71.3

One piece (20g) - 14.3g

Chocolate marshmallow fudge with nuts

67.7

One oz - 19.2g

Chocolate-coated marshmallow cookie

67.7g

One small cookie (13g) - 8.8g

Marshmallow cream

79g

One oz - 22.4g

Marshmallow net carbs

Almost 99.9% of marshmallow carbs are net carbs: 57.56g sugar, 23.64g other net carbs, and 0.1g dietary fiber.

Fiber content ratio for Marshmallow

71% 29%
Sugar: 57.56 g
Fiber: 0.1 g
Other: 23.64 g
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: February 05, 2022

Important nutritional characteristics for Marshmallow

Marshmallow
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
62 (medium)
Glycemic load
4 (low)
Calories
318
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
81.2 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 regular (7.2 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
1 (acidic)
98% Net carbs
97% Carbs
78% Sugar
73% Calories
47% Sodium
Explanation: The given food contains more Net carbs than 98% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Sugar, Calories, and Sodium.

Marshmallow Glycemic index (GI)

62

Marshmallow Glycemic load (GL)

4

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 9% 2% 4% 1% 11% 2% 33% 2% 10% 1%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.23 mg of 8 mg 3%
Magnesium: 2 mg of 420 mg 0%
Phosphorus: 8 mg of 700 mg 1%
Potassium: 5 mg of 3,400 mg 0%
Sodium: 80 mg of 2,300 mg 3%
Zinc: 0.04 mg of 11 mg 0%
Copper: 0.097 mg of 1 mg 11%
Manganese: 0.008 mg of 2 mg 0%
Selenium: 1.7 µg of 55 µg 3%
Choline: 0.1 mg of 550 mg 0%

Mineral chart - relative view

Sodium
80 mg
TOP 53%
Copper
0.097 mg
TOP 54%
Selenium
1.7 µg
TOP 78%
Iron
0.23 mg
TOP 88%
Manganese
0.008 mg
TOP 93%
Phosphorus
8 mg
TOP 94%
Zinc
0.04 mg
TOP 95%
Calcium
3 mg
TOP 95%
Magnesium
2 mg
TOP 96%
Potassium
5 mg
TOP 97%
Choline
0.1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.001 mg of 1 mg 0%
Vitamin B2: 0.001 mg of 1 mg 0%
Vitamin B3: 0.078 mg of 16 mg 0%
Vitamin B5: 0.005 mg of 5 mg 0%
Vitamin B6: 0.003 mg of 1 mg 0%
Folate: 1 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
1 µg
TOP 93%
Vitamin B3
0.078 mg
TOP 93%
Vitamin B6
0.003 mg
TOP 95%
Vitamin B1
0.001 mg
TOP 96%
Vitamin B2
0.001 mg
TOP 96%
Vitamin B5
0.005 mg
TOP 97%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin E
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 0% 10% 6% 8% 11% 5% 8% 9% 8%
Tryptophan: 0 mg of 280 mg 0%
Threonine: 35 mg of 1,050 mg 3%
Isoleucine: 28 mg of 1,400 mg 2%
Leucine: 66 mg of 2,730 mg 2%
Lysine: 77 mg of 2,100 mg 4%
Methionine: 15 mg of 1,050 mg 1%
Phenylalanine: 42 mg of 1,750 mg 2%
Valine: 50 mg of 1,820 mg 3%
Histidine: 17 mg of 700 mg 2%

Fat type information

31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g

All nutrients for Marshmallow per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 318kcal 16% 27% 6.8 times more than OrangeOrange
Protein 1.8g 4% 79% 1.6 times less than BroccoliBroccoli
Fats 0.2g 0% 88% 166.6 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 81.2g N/A 2% 1.5 times more than ChocolateChocolate
Carbs 81.3g 27% 3% 2.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.23mg 3% 88% 11.3 times less than BeefBeef
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 5mg 0% 97% 29.4 times less than CucumberCucumber
Magnesium 2mg 0% 96% 70 times less than AlmondAlmond
Sugar 57.56g N/A 22% 6.4 times more than Coca-ColaCoca-Cola
Fiber 0.1g 0% 61% 24 times less than OrangeOrange
Copper 0.1mg 11% 54% 1.5 times less than ShiitakeShiitake
Zinc 0.04mg 0% 95% 157.8 times less than BeefBeef
Phosphorus 8mg 1% 94% 22.8 times less than Chicken meatChicken meat
Sodium 80mg 3% 53% 6.1 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0mg 0% 100% N/AKiwifruit
Selenium 1.7µg 3% 78%
Manganese 0.01mg 0% 93%
Vitamin B1 0mg 0% 96% 266 times less than Pea rawPea raw
Vitamin B2 0mg 0% 96% 130 times less than AvocadoAvocado
Vitamin B3 0.08mg 0% 93% 122.7 times less than Turkey meatTurkey meat
Vitamin B5 0.01mg 0% 97% 226 times less than Sunflower seedSunflower seed
Vitamin B6 0mg 0% 95% 39.7 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 1µg 0% 93% 61 times less than Brussels sproutBrussels sprout
Saturated Fat 0.06g 0% 85% 105.3 times less than BeefBeef
Monounsaturated Fat 0.08g N/A 82% 122.5 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 1003.7 times less than WalnutWalnut
Tryptophan 0mg 0% 100% N/AChicken meat
Threonine 0.04mg 0% 95% 20.6 times less than BeefBeef
Isoleucine 0.03mg 0% 96% 32.6 times less than SalmonSalmon
Leucine 0.07mg 0% 95% 36.8 times less than TunaTuna
Lysine 0.08mg 0% 92% 5.9 times less than TofuTofu
Methionine 0.02mg 0% 94% 6.4 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 94% 15.9 times less than EggEgg
Valine 0.05mg 0% 95% 40.6 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 44.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 318
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 80mg
27%
Total Carbohydrate 81g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 0mg 0%

Potassium 5mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Marshmallow nutrition infographic

Marshmallow nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.