Marshmallow Nutritional Information and Health Advantages

Many people enjoy marshmallows as a sweet treat with hot chocolate, as a topping for sweet potatoes, or even molded into Easter Peeps. However, these fluffy white puffs are not particularly nutritious. Marshmallows typically contain only sugar, corn syrup, and gelatin. Even yet, eating more than one serving of marshmallows can soon add up in terms of calories.

Nutritional Info

A 28-gram serving equates to approximately four large marshmallows or slightly over half a cup of mini marshmallows. If you eat one serving of marshmallows in their basic form, you will consume approximately 90 calories.

However, there are several types of marshmallow snacks, and the calories in each might vary.

Estimated Calories

• 32 calories in a marshmallow peep
• 40 calories in a chocolate-covered marshmallow
• 40 calories in marshmallow creme (2 tablespoons)
• 34 calories in a homemade marshmallow

Carbohydrates in Marshmallows

Most marshmallow calories come from carbs, primarily sucrose and corn syrup. Each marshmallow contains nearly six grams of carbohydrates, and a single serving provides approximately twenty-three grams, primarily added sugar.

Marshmallows have a high glycemic index, estimated at around 62. However, a marshmallow has an estimated glycemic load of only 15, which is rather modest. Serving size affects the glycemic load. Marshmallows have a lower glycemic load than you might think given their modest serving size.

Fats in Marshmallows

A serving of marshmallows contains less than 1 gram of fat.

Protein in Marshmallows

Marshmallows are a poor source of protein. A single serving of the treat has less than one gram of protein.

Micronutrients in Marshmallows

As you might assume, eating marshmallows will not increase your vitamin or mineral consumption. However, a single serving of the dish contains only 2.2 milligrams of phosphorus and 1.4 milligrams of potassium. It also increases your sodium consumption (22.4 mg) and contains a trace quantity of selenium (0.5 mcg).

Health Advantages

Marshmallows are a processed meal that offers few to no health advantages. However, marshmallows can be included in a well-balanced diet.

For example, marshmallows are a low-calorie, almost fat-free snack. You can satisfy your sweet tooth without heavily impacting your waistline by eating a marshmallow.

In addition, adding marshmallows to certain foods may help you increase your intake of healthy vegetables. As a result, many savvy Thanksgiving cooks incorporate marshmallows into sweet potatoes.

Finally, marshmallows are virtually always devoid of gluten. So, if you are gluten-intolerant, this is likely a safe dish to consume.

Popular Questions

Will marshmallows ever go bad?

Marshmallows have a long shelf life but eventually expire. On most packages, there is no expiration date, only a “best by” date. If you don’t open your bag of marshmallows, they can last for six or eight months. Marshmallows last four months or less after opening the bag.

What is the best method for storing marshmallows?

You can preserve some marshmallows in an airtight tin. However, most marshmallows are sold in non-resealable plastic bags. In that case, place the marshmallows in an airtight plastic container or carefully shut the bag after opening. Marshmallows do not have to be refrigerated.

Can you freeze marshmallows?

People often freeze marshmallows to extend their shelf life. An unopened bag can be frozen, but the cubes might stick together. Dust the marshmallows with powdered sugar before storing them in an airtight container. Frozen marshmallows regain their fluffy texture when thawed.

Allergies and Reactions

Marshmallow allergies are exceptionally rare. However, if you are allergic to gelatin, you should avoid marshmallows because it is a main element in almost all commercial and homemade versions.

The American College of Allergy, Asthma, and Immunology states gelatin can trigger hives, swelling, and potentially fatal anaphylaxis. Seek medical help immediately if you have a reaction after eating marshmallows.