The Short Answer
Most marshmallows do not contain gluten. The main ingredients in marshmallows are corn syrup, sugar, water, and gelatin. None of these contain gluten. However, some flavored, colored, or specialty marshmallows may contain barley malt, wheat starch, or other gluten sources. If you have celiac disease or a gluten sensitivity, it’s important to read ingredient lists carefully and look for a “gluten-free” label before eating marshmallows.
What is Gluten?
Gluten is a protein found in grains like wheat, barley, and rye [1]. For most people, gluten does not pose a health risk. However, for those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This can cause symptoms like diarrhea, abdominal pain, fatigue, and nutrient malabsorption [2].
The only treatment for celiac disease or gluten sensitivity is following a strict lifelong gluten-free diet. This means avoiding any foods that contain gluten. Even tiny amounts of gluten from cross-contamination can cause issues for those who are gluten-free. Reading labels and knowing which foods contain gluten is essential.
Gluten-Containing Grains
The following grains contain gluten:
- Wheat
- Barley
- Rye
- Triticale (a cross between wheat and rye)
- Some oats*
*Oats do not naturally contain gluten, but are often cross-contaminated with gluten during growing and processing. Look for labels that say “gluten-free oats.”
Any food containing these grains, such as bread, pasta, cereal, baked goods, etc. will also contain gluten. Gluten can also be found in less obvious places like soy sauce, salad dressings, spice blends, and flavorings.
Common Marshmallow Ingredients
Let’s take a look at the primary ingredients found in regular marshmallows:
Corn syrup – Thick syrup made from cornstarch. It does not contain gluten.
Sugar – Table sugar, derived from either sugarcane or sugar beets. Does not contain gluten.
Water – Plain water. Gluten-free.
Gelatin – A protein derived from animal collagen. Gelatin is naturally gluten-free.
Vanilla Extract – Made from vanilla beans infused into alcohol. Does not contain gluten.
Salt – Refined table salt. Gluten-free.
Confectioner’s Sugar – Very finely ground sugar used for coating. Does not contain gluten.
As you can see, none of the main ingredients in standard marshmallows contain gluten. The basic marshmallow recipe is gluten-free.
Risk of Cross-Contamination
Although the main ingredients are gluten-free, marshmallows can be exposed to gluten during manufacturing if they share equipment with gluten-containing products. Some facilities take precautions to prevent cross-contamination, while others do not.
For example, marshmallows produced on shared lines with wheat-based cereals may pick up traces of gluten. This poses a risk to those who are highly sensitive. Reading labels and looking for a “gluten-free” certification logo can help identify products made in dedicated gluten-free facilities.
Gluten-Containing Additives
Some flavored, colored, or specialty marshmallows may also include additional ingredients that contain gluten:
Malt extract/barley malt – Derived from barley, contains gluten. Gives marshmallows a malted flavor.
Wheat starch – Adds texture and chewiness. Contains gluten.
Maltodextrin – Thickening agent sometimes made from barley. Look for “gluten-free” label.
Hydrolyzed wheat protein – Adds flavor. Contains gluten.
Cookie pieces, Graham cracker bits – Can contain wheat flour. A source of gluten.
Always thoroughly read the ingredients list and look for a “gluten-free” certification logo before consuming flavored or specialty marshmallows. Common culprits include s’mores-flavored marshmallows containing graham cracker pieces or malted marshmallows containing barley malt.
Are Major Brand Marshmallows Gluten-Free?
Here is the gluten-free status for some major marshmallow brands:
Kraft Jet-Puffed Marshmallows
- Regular, mini, jumbo, vanilla, and cocoa marshmallows are gluten-free [3]
- Toasted marshmallows contain wheat starch and barley malt (not gluten-free)
- S’mores flavored marshmallows contain wheat and barley malt (not gluten-free)
Campfire Marshmallows
- Regular marshmallows are gluten-free [4]
- S’mores flavored marshmallows contain wheat starch (not gluten-free)
Its Sugar Marshmallows
- All varieties gluten-free [5]
Trader Joe’s Marshmallows
- All varieties gluten-free [6]
Are Homemade Marshmallows Gluten-Free?
Homemade marshmallows prepared with the basic ingredients of corn syrup, gelatin, sugar, and water are naturally gluten-free. However, many homemade marshmallow recipes call for powdered sugar (10x confectioner’s sugar) to coat the exterior.
Be sure to use a brand that does not contain corn starch, which can be a source of gluten. Powdered sugar is also at high risk for cross-contamination. Opt for a gluten-free label for safety.
Gluten-Free Marshmallow Alternatives
If you need a gluten-free marshmallow option, here are some brands to look for:
- Sweet & Sara Vegan Marshmallows
- Dandies Vegan Marshmallows
- Enjoy Life Vegan Marshmallows
- MadeGood Vegan Marshmallows
- KOSHER GLUTEN FREE Marshmallows
- Glutino Marshmallows
Always check the label to confirm gluten-free status, as recipes can change. Homemade marshmallows are also a gluten-free option if you control the ingredients.
Should You Consume Marshmallows on a Gluten-Free Diet?
Occasional well-timed indulgences are perfectly fine on a gluten-free diet. Marshmallows can be a nice treat in moderation. However, marshmallows are pure sugar with little nutritional value. They offer empty calories and can lead to blood sugar spikes.
It would be healthiest to think of marshmallows as a sometimes food rather than an everyday item. Prioritize getting your carbs from nutritious whole, gluten-free grains like brown rice, quinoa, buckwheat, millet, and gluten-free oats instead.
What About Marshmallows in Cereal and Hot Cocoa?
Beware that marshmallows are often used in foods that contain gluten, like:
- Lucky Charms cereal (contains barley)
- Cocoa Bombs (contain wheat flour)
- Hot cocoa powder (may contain barley malt)
Always check the entire product, not just the marshmallows themselves. Do not make assumptions or you may get “glutened.” Read labels carefully for cereal, drink mixes, baking kits, etc.
Should You Toast Marshmallows on a Gluten-Free Diet?
Toasting marshmallows around a campfire or over hot cocoa is a classic treat. But traditional graham crackers for s’mores contain wheat flour. Look for one of these gluten-free “graham” cracker alternatives instead:
- Katz Gluten Free Graham Crackers
- S’mores Please Cinnamon Grahams
- Enjoy Life Crunchy Vanilla Honey Grahams
- Mi-Del Ginger Snaps
- Tate’s Gluten Free Cookies
You can also toast marshmallows with gluten-free chocolate, sandwich cookies, brownies, or fruit. Get creative! Just be vigilant about cross-contamination from regular graham crackers if toasting marshmallows alongside others.
Tips for Choosing Marshmallows on a Gluten-Free Diet
Here are some tips for safely choosing marshmallows with celiac disease or gluten intolerance:
- Read the ingredients list thoroughly every time, even for products you have bought before. Formulations can change.
- Look for a “gluten-free” certification logo from organizations like GFCO, Certified Gluten-Free, or Gluten Intolerance Group.
- Call the manufacturer if ever unsure about an ingredient.
- Buy dedicated gluten-free brands like Enjoy Life to be safest.
- Avoid malted, s’mores, and other flavored marshmallows.
- Check all parts of a product, not just the marshmallows (i.e. cocoa mix, cereal, etc.)
- Watch out for cross-contamination if made on shared lines.
- Stick to plain marshmallows and make gluten-free s’mores at home.
Following these simple precautions will allow you to safely enjoy marshmallows as an occasional gluten-free treat!
The Bottom Line
Regular marshmallows made with corn syrup, sugar, water, and gelatin do not naturally contain gluten. However, flavored varieties may include barley malt, wheat starch, or other hidden sources of gluten. Always read labels carefully and look for “gluten-free” certification to be safe, especially if you are highly sensitive. With some care taken around ingredients and cross-contamination, marshmallows can be part of a healthy gluten-free diet in moderation.
| Marshmallow Type | Gluten-Free Status |
|---|---|
| Regular marshmallows | Usually gluten-free |
| Flavored marshmallows | May contain gluten from additives |
| Malted marshmallows | Contain gluten from barley malt |
| S’mores marshmallows | Usually contain gluten from graham cracker pieces |
| Vegan marshmallows | Look for certified gluten-free |
| Homemade marshmallows | Gluten-free if ingredients controlled |
