How Much Sugar Is in Marshmallows?

One regular marshmallow contains 23 calories.

One regular marshmallow contains 23 calories.

Those puffy, sticky white cubes known as marshmallows are a staple for camping trips, hot cocoa and desserts, but they aren't a healthy food choice. Even though marshmallows don't contain fat, which might make them look like a good dessert choice, they contain a large amount of sugar. While the occasional marshmallow splurge isn't likely to harm your health, limiting your intake of these, and other sugary treats, is a simple way to cut your risk of certain illnesses and disease.


Added sugar increases the calorie content of certain foods. An excess of calories can contribute to unhealthy weight gain and obesity. Foods high in sugar are usually low in nutrition as well. When you eat large amounts of sugary foods, there is less room in your diet for fruits, vegetables, whole grains and lean meats, each of which supply essential vitamins and minerals. Sugar can cause long-term health problems too. A 2002 article published in "Circulation" notes that eating too much sugar can raise the risk of heart disease. A study published in the November 2006 issue of the "American Journal of Clinical Nutrition" reports that high intake of sugar could raise the risk of pancreatic cancer by increasing insulin demand and damaging the pancreas.

Daily Limits

The average diet contains 22 teaspoons or more of added sugar each day, which translates to about 355 empty calories. The American Heart Association recommends that you consume far less than this, however. Women should keep their added sugar intake to 6 teaspoons or less per day, which is equal to about 100 calories. Men shouldn't have more than 9 teaspoons a day, which is about 150 calories.


One regular marshmallow contains about 4 grams of added sugar, but not many people can stop at just one, making it fairly easy to take in an unhealthy amount of sugar in one sitting. A serving of ten miniature marshmallows has a similar amount of sugar. If you use a cup of miniature marshmallows for a dessert recipe or eat this amount as a snack, you'll consume about 29 grams of added sugar. Marshmallows have virtually no vitamins or minerals, which makes them even less nutritious.

Eating Marshmallows

The sweet taste of a marshmallow is hard to replace, but choosing other sweet treats that have some nutritional value is a healthier way to satisfy a craving for something sugary. For example, have a square of dark chocolate, which supplies beneficial antioxidants that help protect you from certain conditions, such as cancer. Eat a bowl of fresh fruit, which is naturally sweet, but also supplies key nutrients, such as fiber and vitamin C. If you must have marshmallows, sprinkle four or five miniature ones onto your fresh fruit. You'll get the taste you want without consuming an unhealthy amount of sugar.

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