A typical serving of marshmallows (1 regular marshmallow, 7 g) has about 23 calories. Per 100 g: 318 kcal, 1.8 g protein, 81.3 g carbs, 0.2 g fat. The same 100 g carries 0.1 g of fiber and 57.6 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 regular marshmallow | 7 g | 23 kcal |
| 1 cup, miniature | 50 g | 159 kcal |
| 100 g | 100 g | 318 kcal |
Mostly whipped sugar and air; a regular marshmallow is about 23 calories. On the energy-density scale, 318 kcal per 100 g puts marshmallows at the high end.
A typical serving (1 regular marshmallow, 7 g) has about 23 calories, and 100 g has 318 kcal. Calories scale with weight, so double the portion means double the number.
There are 1.8 g of protein in 100 g of marshmallows, which works out to about 0.1 g per serving (1 regular marshmallow). Treat it as an energy source rather than a protein source.
Sugar comes to 57.6 g per 100 g, so 1 regular marshmallow (7 g) delivers roughly 4 g. That sugar is already counted inside the calorie figures on this page.
Every value on this page comes from USDA FoodData Central, entry 167995 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 167995 (SR Legacy). Serving calories are computed from the per-100-g values.
