Mini marshmallows are a popular snack and dessert topping, but many people wonder if their small size means they’re lower in calories. Here’s a quick overview of whether mini marshmallows are high in calories compared to regular sized marshmallows and other sweet treats.
Mini marshmallows do contain a significant amount of calories, though not quite as many per piece as regular sized marshmallows. The small size can lead people to consume more at one time without realizing it. Portion control is important.
Overall, mini marshmallows are high in calories and low in nutrients. They’re considered more of an occasional fun sweet treat, not something to eat daily. If watching your calorie intake, there are lower calorie options.
Calories in mini marshmallows
So exactly how many calories are in mini marshmallows? Here’s a comparison:
| Food | Serving Size | Calories |
|---|---|---|
| Mini marshmallows | 10 marshmallows (28g) | 100 |
| Regular marshmallows | 1 large marshmallow (17g) | 60 |
As you can see, 10 mini marshmallows contain 100 calories. That’s about 3-4 calories per mini marshmallow.
Comparatively, one large regular sized marshmallow is about 60 calories.
So the mini marshmallows are lower in calories per piece, but it’s very easy to eat way more than 10 mini marshmallows since they are so small and poppable.
A full 1 cup of mini marshmallows contains 380 calories, while 10 large marshmallows would be 600 calories.
The calorie difference becomes smaller if you compare equal weights. According to the USDA, 100g of mini marshmallows contains 387 calories, while 100g of regular marshmallows contains 344 calories.
So per gram, the two are fairly close in calories, but regular marshmallows contain slightly less.
Calories from carbs and sugar
What accounts for all these calories in mini marshmallows?
The main source is carbohydrates from sugar.
Mini marshmallows are almost completely made from sugar. A 28 gram (10 mini marshmallow) serving contains:
- 24g carbohydrates
- 23g sugar
So out of the 100 calories in 10 mini marshmallows, 94 of them come from carbs and sugar.
They contain very little protein or fat. There are no vitamins or minerals either. Just empty calories.
They may be tiny, but mini marshmallows pack a big caloric punch almost entirely from sugar.
Are mini marshmallows low calorie?
Given their high carb and sugar content, mini marshmallows would not be considered a low calorie food.
100 calories for just 10 mini marshmallows is a significant amount for such a tiny food.
Here’s how the calories in mini marshmallows compare to other popular sweet snacks:
| Food | Serving Size | Calories |
|---|---|---|
| Mini marshmallows | 10 mini marshmallows | 100 |
| Chocolate chips | 10 chips | 70 |
| M&Ms | 10 candies | 46 |
| Skittles | 10 candies | 40 |
| Jelly beans | 10 beans | 38 |
Mini marshmallows contain significantly more calories than these other bite-sized candies.
So no, mini marshmallows would not qualify as a low calorie sweet snack compared to these alternatives.
Low calorie swaps
If you’re looking for lower calorie snack options with a similar sweet flavor and soft texture, here are some ideas:
– Mini marshmallows made with sugar substitutes like erythritol to reduce the carb and calorie content. These are sometimes called “lite” marshmallows.
– Regular or mini marshmallows roasted over a campfire or torch to caramelize the sugars. You’ll get a sweet flavor with far fewer marshmallows.
– Marshmallow fluff made with sugar substitutes. Fluff is lower calorie than whole marshmallows and lets you control the portion size.
– Meringues made from egg whites and sugar substitutes have a light, fluffy texture like mini marshmallows for far fewer calories.
– Freeze dried fruit like strawberries or raspberries provide fruity sweetness with only about 100 calories per ounce.
– Greek yogurt drops have a thick, rich mouthfeel similar to mini marshmallows at around 100 calories for 1⁄4 cup. Add vanilla and sweetener to taste.
– Whipped cream flavored with vanilla and sweetener provides creamy sweetness for minimal calories whenportion controlled.
– Chia seed pudding made with coconut milk, vanilla, and a zero calorie sweetener. The tapioca-like chia seeds provide the “bubble” texture.
Any of these can help satisfy a sweet craving for fewer calories than mini marshmallows. Just be mindful of portions.
Health impact of mini marshmallows
There’s no denying mini marshmallows taste good. But their lack of nutritional value and high calorie density from sugar makes them more of an occasional dessert, not an everyday snack.
Consuming too many calories from sugar regularly can negatively impact health in various ways:
– Weight gain – The excess calories beyond what your body needs will be stored as fat.
– Blood sugar spikes – Large amounts of sugar enter the bloodstream rapidly, spiking blood glucose. In some, this can contribute to insulin resistance over time and increase diabetes risk.
– Dental cavities – Bacteria feed on the sugar, producing acid that erodes tooth enamel.
– Inflammation – Research shows excessive added sugar intake can trigger inflammatory processes, associated with numerous chronic diseases.
– Lack of nutrients – Sugary treats like mini marshmallows displace nutritious foods in the diet. Over time, this can lead to micronutrient deficiencies.
– Prebiotic effects – An excess of sugar can negatively impact gut bacteria by feeding harmful bacteria. This can potentially worsen problems like irritable bowel syndrome (IBS).
For most people, eating mini marshmallows in moderation as an occasional dessert is fine. But they shouldn’t become a daily habit due to their high calorie and sugar content without nutritional value.
Portion control tips
If you do enjoy mini marshmallows, here are some tips to keep portions in check:
– Weigh or measure out a serving rather than eating from the bag.
– Stick to the 10-15 marshmallow serving size listed on most packaging.
– Mix with lower calorie popcorn, fruit, or cereal versus eating marshmallows alone.
– Purchase the standard size mini marshmallows rather than the even smaller “petite” size, which is easier to overeat.
– Use mini marshmallows as a dessert topping versus snacking straight from the bag.
– Control your environment by keeping minimarshmallows out of sight. Don’t store them in the pantry.
– Eat mini marshmallows slowly – don’t absent-mindedly pop them mindlessly handful by handful.
– Pre-portion mini marshmallows into snack bags or small containers.
– Pick your moments – enjoy mini marshmallows at special times rather than as a daily habit.
With a little mindfulness, you can still enjoy the occasional treat without going overboard on calories. Moderation and portion control is key.
The bottom line
Are mini marshmallows high in calories?
Yes, mini marshmallows contain a significant amount of calories – about 100 calories for 10 marshmallows. The calories come almost entirely from sugar and carbohydrates.
They are lower in calories per piece compared to regular marshmallows. However, the tiny size makes it very easy to overeat mini marshmallows in one sitting.
Overall mini marshmallows are high in calories for their small size and low in nutritional value. They should be enjoyed in moderation as an occasional treat, not a daily snack.
If looking for lower calorie options, there are many alternatives that provide sweetness and a soft texture for fewer calories. Portion control is also important if you do indulge in mini marshmallows.
While mini marshmallows can fit into a healthy diet in moderation, be mindful of serving sizes to keep calories under control.
