Sugars and Sweets / Confectionery
Marshmallow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 317kcal / 2530kcal (12%) |
Macronutrients
Protein | 3 g/ 71g (4%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 75.6 g/ 348g (21%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 3 mg/ 750mg (0.4%) |
Phosphorus | 8 mg/ 700mg (1%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 76 mg/ 1500mg (5%) low |
What is this food?
Marshmallow is a sweet, fluffy confection made mostly from sugar and sometimes gelatin or similar ingredients. It’s usually eaten as a snack or used as topping/filling in desserts.
Why it matters to health
Marshmallow is high in carbohydrates and sugar (about 54.5 g sugar per 100 g) and provides very little fiber (0.1 g). This means it can raise your blood sugar faster and may leave you hungry sooner if it replaces more filling foods. It also has small amounts of fat (0.3 g) with some saturated fat (0.08 g). The good part: since it’s not a main meal food, you can still enjoy it by keeping portions small and pairing it with balanced meals and snacks.
Healthier tips
- Keep it as an occasional treat—try a small serving (e.g., a few pieces) instead of a full 100 g portion.
- Pair it with a more filling snack: add milk/yogurt, or eat it after a meal with rice + ulam + gulay so you’re not just relying on sugar.
- Choose days/times: fit it into your 1–2 snacks rather than replacing your 3 full meals.
- Watch the “hidden sweetness” in desserts—if you already had a sweet drink or pastry, go lighter with marshmallow.
Common Filipino dishes
Marshmallow-topped desserts, halo-halo toppings, s’mores-style treats, baked macaroni desserts, fruit cocktail desserts
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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