Calories in a Marshmallow: 327 kcal [65 Minutes of Walking]
Marshmallows are 327 kcal per 100 g, which works out at 33 calories for every 10 g on the scales. The calories in a marshmallow come with something almost nothing else on the sweet shelf can claim: 0.0 g of fat. Not a trace, not a rounding, an actual zero across seven brands tested.
You'd need to walk about 65 minutes to burn the 327 calories in 100 g.
How long does it take to burn off a marshmallow?
100 g is 327 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 327 kcal |
|---|---|
| Walking, brisk | 1 hr 5 min |
| Cycling, moderate | 41 min |
| Swimming, moderate | 47 min |
| Jogging | 38 min |
| Weight training, moderate | 1 hr 13 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (100 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Marshmallow quick facts
- Zero fat really means zero
- What the rest of the carbohydrate is
- Count them by weight, not by piece
- Toasted, mini and vegan
- The sweet shelf, ranked
- Why a handful looks like so much
- Most popular marshmallow brands in the United Kingdom
- FAQ
Marshmallow quick facts
From UK composition data, averaged over seven brands.
| Nutrient | Per 100 g | RI%* |
|---|---|---|
| Energy | 327 kcal / 1,368 kJ | 16% |
| Protein | 3.9 g | 8% |
| Carbohydrate | 83.1 g | 32% |
| – of which sugars | 64.5 g | 72% |
| Fat | 0.0 g | 0% |
| – of which saturates | 0.0 g | 0% |
| Fibre | 0.0 g | – |
| Salt | 0.072 g | 1% |
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
*RI% = 100 g as a share of an adult's daily reference intake, based on 2,000 kcal.
Two rows are doing everything. The fat column is empty. The sugar column is 72% of the day from 100 g. Whichever of those two numbers you happen to track will decide entirely what you make of this food.
The 3.9 g of protein is a curiosity worth a second of your time. It is gelatine, and it makes marshmallow one of the very few sweets with a protein figure large enough to appear on a label at all.
Zero fat really means zero
Food tables distinguish between a measured zero and a trace, and marshmallow gets the former. Boiled sweets are listed with a trace of fat. Marshmallow is listed at 0.0 g, with 0.00 g of saturates behind it.
That happens because of what goes into the pan: sugar, glucose syrup, water, gelatine and air. No butter, no cream, no cocoa butter, no vegetable oil. There is no step in the process where fat would get in.
The practical consequence is that a marshmallow contributes nothing at all to the saturated fat side of your day. Milk chocolate does the opposite: 31.1 g of fat and 18.71 g of saturates per 100 g, which is 94% of an adult's daily reference from a single bar's worth of weight.
What the rest of the carbohydrate is
Here is a number that appears on no packet. Marshmallow carries 83.1 g of carbohydrate per 100 g and 64.5 g of sugar. Subtract one from the other and 18.6 g of carbohydrate is left over that is not sugar.
That gap is the glucose syrup solids and starch that give a marshmallow its set and stop the sugar crystallising. They still carry energy, gram for gram the same as sugar does, but they are not sweet on the tongue.
This is why marshmallow tastes sweeter than its sugar figure suggests, and it explains an odd coincidence further down this page. Boiled sweets have exactly the same calorie count, 327 per 100 g, from 86.7 g of sugar. Marshmallow reaches the same total with 22 g less sugar, because the rest of its structure is picking up the difference.
Count them by weight, not by piece
Marshmallows come in wildly different sizes, from the ones that float on hot chocolate to the fat cylinders sold for campfires, and no useful single-piece figure covers both.
- 10 g: 33 kcal
- 25 g: 82 kcal
- 50 g: 164 kcal
- 100 g bag: 327 kcal
Tip a handful onto the kitchen scales once and you will never need to count pieces again. One British label prints its serving as four sweets weighing 25 g, which puts a standard marshmallow at roughly 6 g and about 21 calories.
The bag is the real unit of consumption anyway. Marshmallows are eaten by the handful rather than the piece, and 100 g of them, which is not a large heap, is 327 calories and 64.5 g of sugar. That is 72% of the daily sugar reference the NHS works from, from something with no fat in it at all.
Toasted, mini and vegan
Toasted. Holding one over a fire does not change what it is made of. Browning is the sugar on the outside caramelising, which rearranges flavour without adding or removing energy. If anything the surface loses a little water, so a toasted marshmallow is fractionally denser per gram than a raw one, and the marshmallow you started with is still the same 327 kcal per 100 g it was in the bag.
Mini. Same recipe, smaller pieces, same 327 per 100 g. A tablespoon scattered over a drink is a genuinely small addition, and a scoop from the bag is not. The format changes how much you take, not what you take.
Chocolate-coated. This is the version that breaks the pattern entirely. Biscuits fully coated in chocolate with a marshmallow centre come to 413 kcal per 100 g, with 19.0 g of fat and 10.64 g of saturates. The marshmallow is the lightest thing in that product by a distance; the biscuit and the coating supply the fat.
Vegan. Gelatine-free marshmallows swap the setting agent for a plant protein or starch system, which changes the protein row and can change the rest. The reference figures on this page cover gelatine-based brands only, and British own-label bags land in a narrow band around them at 328 to 337 kcal per 100 g with 59 to 63 g of sugar.
The sweet shelf, ranked
| Confectionery, per 100 g | Calories | Sugars | Fat | Saturates |
|---|---|---|---|---|
| Jelly, made with water | 61 kcal | 15.1 g | – | – |
| Marshmallows | 327 kcal | 64.5 g | 0.0 g | 0.00 g |
| Boiled sweets | 327 kcal | 86.7 g | trace | – |
| Chew sweets | 377 kcal | – | 6.0 g | 3.57 g |
| White sugar | 394 kcal | – | – | – |
| Marshmallow biscuits, chocolate coated | 413 kcal | 41.4 g | 19.0 g | 10.64 g |
| Milk chocolate | 519 kcal | 56.0 g | 31.1 g | 18.71 g |
Marshmallow sits near the bottom of everything except jelly, and 192 calories per 100 g below milk chocolate. Against Maltesers and the rest of the chocolate counter that is not a close contest.
It ties with boiled sweets, the family that lollipops belong to, on calories while carrying 22 g less sugar per 100 g. Chew sweets, the category a Drumstick lolly comes from, are 50 calories higher and are the only sweets in this table with meaningful saturated fat in them at 3.57 g.
Our take: if the number you watch is saturated fat, marshmallow is the most harmless thing on the pick and mix, and there is no realistic quantity of it that will touch that part of your day. If the number you watch is sugar, it offers you nothing. Two thirds of its weight is sugar and a modest bagful is most of a day's reference. Fat free is not the same as sugar free, and marshmallow is the clearest example of that difference in British confectionery.
Why a handful looks like so much
Plain white sugar is 394 kcal per 100 g. Marshmallow, which is mostly sugar, is 327. Sixty-seven calories per 100 g have gone somewhere.
They have gone into water and gelatine, neither of which carries much energy, and both of which take up part of every 100 g you weigh. That is the honest explanation of the gap, and it is the same reason honey reads lower than granulated sugar does.
Air explains something different, and it is the thing people actually notice. Whipping the syrup fills a marshmallow with gas, so it takes up an enormous amount of space for its weight. A bowl of marshmallows looks like far more food than the equivalent weight of caster sugar ever would, and it takes longer to eat. That volume-for-weight trade is genuinely the most useful thing about marshmallow if you are trying to make a small amount of sweetness feel like an occasion.
Most popular marshmallow brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label. The whole shelf sits inside a nine-calorie band.
| Product | Calories (per 100 g) |
|---|---|
| Asda Mini Marshmallows | 341 kcal |
| Sainsbury’s Marshmallows | 337 kcal |
| Haribo Chamallows | 333 kcal |
| Tesco Marshmallows | 332 kcal |
| Co-op Marshmallows | 330 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Marshmallow FAQs
How many calories in one marshmallow?
Marshmallows are 327 kcal per 100 g, so the count for one comes down entirely to its weight: roughly 33 kcal for every 10 g on the scales. A 25 g campfire marshmallow is about 82 kcal and a 100 g bag is 327. Pieces vary too much between brands for a single per-sweet figure to be worth using.
How many calories in mini marshmallows?
The same 327 kcal per 100 g as full-size ones, because the recipe does not change with the size of the piece. That is 33 kcal for every 10 g. A light scattering on a drink is a small addition; a scoop straight from the bag is not, and the format makes it easy to confuse the two.
Are marshmallows fat free?
Yes. UK composition data lists marshmallows at 0.0 g of fat and 0.00 g of saturates per 100 g, a measured zero rather than a trace. Sugar, glucose syrup, water, gelatine and air leave no route for fat to enter. Chocolate-coated marshmallow biscuits are a different product at 19.0 g of fat per 100 g.
Marshmallows or chocolate?
Marshmallows, on energy: 327 kcal per 100 g against 519 for milk chocolate, a difference of 192. The gap is entirely fat, since chocolate carries 31.1 g per 100 g and marshmallow none. On sugar the two are closer, at 64.5 g and 56.0 g, and marshmallow is the sweeter of the two.
Do toasted marshmallows have more calories?
No. Toasting caramelises the sugar on the surface, which changes the flavour and the texture without adding anything. Nothing is put on the marshmallow and no fat is involved, so 327 kcal per 100 g still applies. A little surface water evaporates, which makes a toasted one very slightly denser gram for gram.
How much sugar is in marshmallows?
64.5 g per 100 g, which is 72% of an adult's 90 g daily reference. Total carbohydrate is higher still at 83.1 g, with the extra 18.6 g coming from glucose syrup solids and starch that set the sweet rather than sweeten it. A 50 g handful carries about 32 g of sugar.
Are marshmallows better than other sweets?
They are lighter than most of the counter and identical to some of it. Marshmallow and boiled sweets both come to 327 kcal per 100 g, chew sweets are 377, and milk chocolate is 519. What marks marshmallow out is the fat column at 0.0 g, where chew sweets carry 3.57 g of saturates and chocolate 18.71 g.
Why are marshmallows lower in calories than sugar?
327 kcal per 100 g against 394 for plain white sugar, a gap of 67. Part of every 100 g of marshmallow is water and gelatine rather than sugar, and neither contributes much energy. The air whipped into it does not change the per-100 g figure, but it does make a given weight look like far more food.
Similar foods
- Cornetto — 194 kcal per cone
- Magnum — 230 kcal per Classic stick
- Lollipop — 31 kcal small
- Drumstick lolly — 46 kcal each
- Wagon Wheel — 160 kcal per wheel
- Rice Krispies Square — 119 kcal a bar
Count the bag, not the pieces
Photograph what is in the bowl and BodyPal estimates the weight and the sugar for you, without a set of scales.
