FoodScore
0/ 100
Goodsweet· 100 g

Marshmallow

Marshmallows receive a 'Good' FoodScore of 60/100, primarily due to their minimally processed nature and absence of added sugar, despite being low in most essential nutrients.

  • Marshmallows are minimally processed (NOVA 1), a positive attribute for a sweet item.
  • They contain 0g of added sugar per 100g, which is uncommon for a confection.
  • With only 1.8g of protein and 0.1g of fiber per 100g, marshmallows offer minimal satiety.
  • Marshmallows provide negligible amounts of vitamins and minerals, with 0% DV for most.
  • Sodium content is low at 80mg per 100g, contributing positively to the FoodScore.
  • Scores +16 points above the sweet category average (44/100 across 13 foods).
Fiber
0.1g
0% of Daily Value
Protein
1.8g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
80mg
3% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

Marshmallows achieve a FoodScore of 60 out of 100, placing them in the 'Good' category. This score is largely influenced by their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which earns a significant +10 point bonus. A key positive factor is the absence of added sugar, a common detractor for many sweet foods. They also contain a very low amount of total fat, at just 0.2g per 100g, with negligible saturated fat. However, the score is tempered by their low nutrient density. Marshmallows provide minimal protein (1.8g per 100g) and fiber (0.1g per 100g), which means they don't contribute significantly to daily targets for these important macronutrients. Furthermore, they are a poor source of essential micronutrients, offering 0% DV for most vitamins and minerals like potassium, calcium, iron, and vitamins D, B12, C, and A. To achieve a higher score, marshmallows would need to be fortified with vitamins and minerals or naturally contain more fiber and protein.

Health benefits

What the nutrients in marshmallow actually do for you, grounded in established dietary science.

Supports a Minimally Processed Diet

Marshmallows are classified as a NOVA 1 food, indicating they are unprocessed or minimally processed. This classification is important because dietary guidelines emphasize the benefits of consuming foods closer to their natural state. A diet rich in minimally processed foods is generally associated with better health outcomes, as these foods typically retain more of their natural nutrients and are free from additives often found in ultra-processed items. While marshmallows are a sweet treat, their NOVA 1 status means they align with the recommendation to prioritize whole and less-processed foods in the diet, distinguishing them from many other confections.

Low in Added Sugar

One notable characteristic of marshmallows is their absence of added sugar, which is a significant positive in the context of dietary recommendations. Current guidelines advise limiting intake of added sugars due to their association with increased risk of chronic diseases. While marshmallows are sweet, their sweetness comes from naturally occurring sugars rather than sugars added during processing. This makes them a preferable option compared to many other sweet snacks that often contain substantial amounts of added sugars, helping individuals manage their overall sugar intake more effectively when consumed in moderation.

Very Low in Fat

Marshmallows are remarkably low in total fat, containing only 0.2g per 100g, with an almost negligible amount of saturated fat (0.06g). Dietary guidelines recommend limiting saturated fat intake to support heart health. Foods low in fat can be a component of a balanced diet, especially for those monitoring their fat consumption. While marshmallows do not offer beneficial fats like omega-3s, their very low fat content means they do not contribute significantly to daily fat limits, making them a suitable occasional treat within a diet focused on leaner food choices.

Low Sodium Content

With only 80mg of sodium per 100g, marshmallows are considered a low-sodium food. High sodium intake is a concern for many Americans, as it is linked to increased blood pressure and a higher risk of cardiovascular disease. Choosing foods with lower sodium content can help individuals manage their blood pressure and reduce their overall risk. While marshmallows are not a primary source of nutrition, their low sodium profile means they do not contribute negatively to daily sodium targets, supporting a diet aimed at cardiovascular wellness.

How to eat it

Marshmallows are typically enjoyed as a sweet treat or dessert in the American diet. They are often consumed on their own, roasted over a fire, or used as an ingredient in various confections and baked goods. Due to their sweet nature and minimal nutritional value beyond carbohydrates, they are best enjoyed in small portions and as an occasional indulgence rather than a staple. Pairing them with more nutrient-dense foods can help balance the overall nutritional impact.

Enjoy marshmallows in small, controlled portions to manage calorie intake, as they are calorie-dense.
Combine marshmallows with fruit or nuts for added fiber, vitamins, and healthy fats, creating a more balanced snack.
Use marshmallows sparingly as a topping for hot beverages or desserts rather than eating large quantities plain.
Things to keep in mind

Marshmallows are generally considered safe for consumption by most healthy adults in moderate amounts. There are no widely documented common allergies specifically to marshmallows themselves, though individuals with sensitivities to corn syrup or gelatin, which are common ingredients, should check labels. Due to their high carbohydrate content, individuals managing blood sugar levels should consume marshmallows with caution and account for their impact. As they offer minimal fiber, they are unlikely to cause significant gastrointestinal issues. There are no known interactions with medications or specific populations for whom marshmallows are particularly cautioned against, beyond general advice for moderating sugar intake.

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Reader questions
Are marshmallows considered healthy?
Marshmallows receive a 'Good' FoodScore of 60/100, largely because they are a minimally processed (NOVA 1) food with no added sugar. However, they are very low in essential nutrients like protein, fiber, vitamins, and minerals. While not a nutrient-dense food, their minimal processing and lack of added sugar make them a better choice than many other sweet confections when consumed in moderation.
Are marshmallows good for weight loss?
Marshmallows are not ideal for weight loss due to their high calorie density (318 calories per 100g) and very low protein and fiber content. Protein and fiber are crucial for satiety, which helps manage appetite. While they contain no added sugar, their calorie contribution without significant nutritional benefits means they should be consumed sparingly if weight management is a goal.
Are marshmallows ultra-processed?
No, marshmallows are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This classification indicates they are closer to their natural state and do not contain the industrial ingredients and extensive processing typical of ultra-processed foods. This is a positive attribute compared to many other sweet snacks.
How can I incorporate marshmallows into a balanced diet?
To incorporate marshmallows into a balanced diet, enjoy them in small, controlled portions as an occasional treat. Consider pairing them with nutrient-dense foods, such as roasting them with fruit or adding a few to a bowl of nuts. This approach helps to balance the overall nutritional intake and provides additional fiber, vitamins, and minerals.
What are some healthier alternatives to marshmallows?
If you're looking for healthier sweet alternatives, consider options that offer more nutritional benefits. Fresh fruit is an excellent choice, providing fiber, vitamins, and natural sweetness. Other alternatives could include a small portion of dark chocolate for antioxidants, or a handful of dates for natural sweetness and fiber. These options offer more nutrient density than marshmallows.
Do marshmallows provide any vitamins or minerals?
Marshmallows provide negligible amounts of vitamins and minerals. Per 100g, they offer 0% DV for potassium, calcium, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A, and only 1% DV for iron. They are not a significant source of any essential micronutrients, so they should not be relied upon for daily nutrient intake.
Is the sugar in marshmallows a concern?
While marshmallows are sweet and contain carbohydrates, they are notable for having 0g of added sugar per 100g. This means their sweetness comes from naturally occurring sugars, which is a positive. However, they are still calorie-dense from carbohydrates, so individuals monitoring their overall sugar and calorie intake should consume them in moderation.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 167995)Updated 2026-04-20