How many calories are in a s'more?
One assembled s'more, two graham cracker squares with half a chocolate bar and a toasted marshmallow, weighs about 42 g and carries 210 calories. Per 100 g the stack runs 500 calories, which puts it in candy-bar territory rather than cookie territory. Two off the fire is 420.
You'd need to walk about 42 minutes to burn the 210 calories in one s'more (42 g).
How long does it take to burn off s'mores?
One s'more (42 g) is 210 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 210 kcal |
|---|---|
| Walking, brisk | 42 min |
| Cycling, moderate | 26 min |
| Swimming, moderate | 30 min |
| Jogging | 25 min |
| Weight training, moderate | 47 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (42 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- S'mores quick facts
- US servings from one ounce to a double stack
- What a homemade s'more actually weighs
- Pop-Tarts protein bars and other s'mores versions
- Fat and sodium are the rows to watch
- How does a s'more compare?
- Most popular s'mores brands
- S'mores FAQs
S'mores quick facts
There is no generic USDA record for a campfire s'more. Foundation, SR Legacy and FNDDS have nothing under that name, and a database search for the word returns a morel mushroom on a phonetic match, which is not dinner or dessert. The closest honest stand-in is a packaged graham-chocolate-marshmallow dessert from the Branded database: FDC 2184588, "8.6OZ DSSRT SHOP SMORES", from Pepperidge Farm. Its macros per 100 g line up with a hand-built s'more, so that is the row every number on this page comes from.
| Nutrient | Per 100 g | Per 1 s'more (42 g) | % Daily Value |
|---|---|---|---|
| Calories | 500 | 210 | — |
| Total fat | 23.33 g | 9.8 g | 13% |
| Carbohydrate | 63.33 g | 26.6 g | 10% |
| Protein | 3.33 g | 1.4 g | 3% |
| Sodium | 283 mg | 119 mg | 5% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Four rows you would expect are missing on purpose. This USDA Branded record publishes only calories and the main macros, so saturated fat, dietary fiber, total sugars and added sugars have no value to quote, and inventing them from a chocolate bar and a marshmallow would be guesswork dressed up as data. Cholesterol and potassium are absent from the same record for the same reason.
The 119 mg of sodium in one s'more is about one-twentieth of a teaspoon of table salt, which is the least interesting thing on the plate. The 23.33 g of fat per 100 g is the number that does the damage.
US servings from one ounce to a double stack
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.35 g | 142 kcal |
| 1 label serving | 30 g | 150 kcal |
| One s'more | 42 g | 210 kcal |
| Two s'mores, a double stack | 84 g | 420 kcal |
| Per 100 g | 100 g | 500 kcal |
Only one line in that table is a USDA serving: the 30 g label portion that comes with the packaged record. Everything else, including the 42 g s'more, the 84 g stack and the ounce, is our own arithmetic from the USDA 100 g figure rather than a published USDA serving.
That distinction matters more here than it does with most desserts. The label serving of 30 g is smaller than a real assembled s'more of 42 g, so logging "one serving" off the package undercounts a campfire s'more by 60 calories. Do that three nights in a row and you have quietly misplaced most of a fourth s'more.
The ounce is the other trap. At 142 calories, 1 oz is a hair over two-thirds of a whole s'more, which means the ounce you stole off someone else's plate is not the rounding error it feels like. Calling a bite "a taste" instead of a portion understates the log by roughly 68 calories.
What a homemade s'more actually weighs
A homemade s'more is three ingredients and no recipe, so its weight is set by the graham cracker sheet you snap in half. Two squares, one marshmallow and a couple of chocolate rectangles land near 42 g, and at 500 calories per 100 g that is 210 calories for the finished sandwich.
Doubling it is where the evening usually goes. Two s'mores weigh 84 g and cost 420 calories, which is exactly the calorie count of a whole 113 g s'mores snack pie from the freezer aisle, at 29 g less food. The campfire version is denser than the packaged pie, not lighter, because nothing in it is diluted with flour.
Nothing about the toasting changes the math. Burning the outside of the marshmallow drives off a little water and browns sugar that was already there, so a blackened s'more and a pale one carry the same calories. What changes the number is the chocolate: a thicker slab is more fat, and fat is the densest thing in the stack at 9 calories per gram.
Pop-Tarts protein bars and other s'mores versions
S'mores is now a flavor as much as a food, and the packaged versions do not behave like the campfire original. Here is what each one costs at its own label serving.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Homemade s'more | 500 kcal | 1 s'more (42 g) | 210 kcal |
| S'mores protein bar | 317 kcal | 1 bar (60 g) | 190 kcal |
| S'mores Pop-Tart | 387 kcal | 1 pastry (52 g) | 201 kcal |
| S'mores snack pie | 372 kcal | 1 pie (113 g) | 420 kcal |
| S'mores cupcake | 500 kcal | 1 cupcake (56 g) | 280 kcal |
| S'mores ice cream | 298 kcal | 1 tub (178 g) | 530 kcal |
The protein bar is the one people misread in both directions. At 317 calories per 100 g it is lighter by density than everything on the list except the ice cream, well under the 500 of a real s'more, but the bar is big: 60 g of it comes to 190 calories, only 20 below an actual campfire s'more. Its 35 g of protein per 100 g works out to about 21 g in the bar, our own arithmetic from the USDA 100 g figure, and that is the real reason to pick it.
Frosted s'mores Pop-Tarts run 387 calories per 100 g, so one 52 g pastry is 201 calories and the two-pastry sleeve is 402. A bakery s'mores cupcake matches the campfire s'more for density at 500 per 100 g but arrives heavier, at 280 calories for a 56 g cake. The ice cream is the outlier: it is the least dense item here at 298 per 100 g, and still the most expensive serving on the page, because a 178 g tub is more than four times the weight of a s'more.
Fat and sodium are the rows to watch
One s'more is 9.8 g of fat, 13% of the FDA Daily Value of 78 g. Two brings that to 19.6 g, a quarter of the day's fat from a snack you ate standing up. The carbohydrate side is calmer than the reputation suggests: 26.6 g per s'more, 10% of the 275 g Daily Value.
Sodium is a non-issue. At 119 mg per s'more, 5% DV, two s'mores put you at 238 mg, roughly a tenth of the 2,300 mg daily limit. Protein is the mirror image, and not in a good way: 1.4 g per s'more, 3% DV, which is why a s'more never ends the craving it started.
The USDA record behind this page does not publish total or added sugars, so no honest sugar percentage can be printed here. What can be said is structural. Marshmallow and chocolate are both sugar-first ingredients, and the MyPlate guidance treats this whole category as a small extra alongside meals rather than part of one. If you are budgeting, two s'mores at 420 calories is about a fifth of a 2,000-calorie day.
How does a s'more compare?
| Dessert | Per 100 g | US serving | Calories |
|---|---|---|---|
| S'more, assembled | 500 kcal | one s'more, 42 g | 210 kcal |
| S'mores snack pie | 372 kcal | one pie, 113 g | 420 kcal |
| S'mores Pop-Tart | 387 kcal | one pastry, 52 g | 201 kcal |
| S'mores protein bar | 317 kcal | one bar, 60 g | 190 kcal |
Our take: the campfire s'more is the densest of these four per 100 g yet lands at just 210 calories a serving, because the piece is small. For weight loss, one s'more and a stop is the move at 210 calories, and the Pop-Tart at 201 is a fair swap when there is no fire. For staying full, the protein bar wins on merit rather than on calories, since it costs 20 fewer than a s'more and carries around 21 g of protein instead of 1.4 g. The snack pie is the one to skip: 420 calories buys you a single pie, or two s'mores you would actually enjoy.
Most popular s'mores brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Quest S'mores Protein Bar | 317 cal |
| Bakery Fresh S'mores Cupcakes | 500 cal |
| Kellogg's Pop-Tarts Frosted S'mores | 387 cal |
| Kellogg's Rice Krispies Treats S'mores Squares | 424 cal |
| JJ's Bakery S'mores Pie | 372 cal |
| Sun-Maid Bites S'mores | 393 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
S'mores FAQs
How many calories are in one s'more?
210 calories for one assembled s'more of about 42 g, at 500 calories per 100 g. That is two graham cracker squares, a toasted marshmallow and half a chocolate bar. The 42 g weight is our own arithmetic from the USDA 100 g figure, not a published USDA serving.
How many calories are in 2 s'mores?
420 calories for two s'mores, 84 g of food, scaled from the USDA figure of 500 calories per 100 g. That is about a fifth of a 2,000-calorie day, and it matches a whole 113 g s'mores snack pie exactly, using 29 g less food to get there.
How much fat is in a s'more?
9.8 g of fat in one 42 g s'more, which is 13% of the FDA Daily Value of 78 g. Per 100 g the figure is 23.33 g. The chocolate does most of that work, so a thicker slab moves the total more than a bigger marshmallow does.
Are s'mores high in sugar?
26.6 g of carbohydrate sits in one s'more, 10% of the Daily Value, but the USDA Branded record behind these numbers does not publish total or added sugars, so no sugar figure can be quoted. Marshmallow and chocolate are both sugar-led ingredients, and the carbohydrate row reflects that.
Do s'mores have protein?
1.4 g of protein per s'more, 3% of the Daily Value, from 3.33 g per 100 g. That is close to nothing, and it explains why one s'more rarely settles anything. Two still only reach 2.8 g, less than half an egg's worth of protein.
How many calories in a s'mores Pop-Tart?
201 calories for one 52 g frosted s'mores pastry, at 387 calories per 100 g. The full two-pastry sleeve comes to 402. That puts a single Pop-Tart 9 calories under a real campfire s'more, though it is less dense per gram and simply arrives in a bigger piece.
How many calories in a s'mores protein bar?
190 calories for a 60 g s'mores-flavored protein bar, at 317 calories per 100 g. It is less dense than everything on this page except the ice cream, yet lands only 20 calories under a real s'more. The trade is protein: roughly 21 g in the bar against 1.4 g in a s'more.
How many s'mores fit in a 2,000-calorie day?
Nine s'mores come to 1,890 calories and a tenth pushes you over at 2,100. That is a math answer rather than a menu: nine desserts leave almost no room for protein, produce or anything else the day needs. Two, at 420 calories, is the realistic ceiling.
Similar foods
- Chia Seeds — 138 cal per oz
- Falafel Ball — 87 cal per ball
- Pistachios — 332 cal per cup in shell
- Prime Rib — 340 cal for 3 oz slice
- Torta — 215 cal per serving
- Salami — 102 cal for 3 slices
Count it without the math
Point the camera at the plate and BodyPal counts the s'more for you, chocolate and all.
