How many calories are in Jet Puffed marshmallow creme?

Quick Answer

Jet Puffed marshmallow creme contains 90 calories per 2 tablespoon serving. The full nutrition facts are:

Serving Size 2 tablespoons (37g)
Calories 90
Total Fat 0g
Total Carbohydrate 22g
Sugars 21g
Protein 0g

So a 2 tablespoon serving of Jet Puffed marshmallow creme contains 90 calories, with most of those calories coming from carbohydrates.

Serving Size Breakdown

Jet Puffed marshmallow creme is a sweet, fluffy spread made from marshmallows. It comes in a 13 oz plastic tub.

The nutrition facts label on Jet Puffed marshmallow creme lists the serving size as 2 tablespoons (37g).

This serving size of 2 tablespoons provides:

  • 90 calories
  • 0g fat
  • 22g total carbohydrate
  • 21g sugar
  • 0g protein

The calorie count for other common serving sizes is:

Serving Size Calories
1 tablespoon (18g) 45 calories
1 oz (28g) 70 calories
2 oz (56g) 140 calories
1/4 cup (64g) 180 calories

As you can see, the calorie count scales linearly based on the serving size. So if you eat a larger or smaller amount, you can easily calculate the calories.

Calorie Breakdown

Nearly all of the calories in marshmallow creme come from carbohydrates.

There are 22g total carbohydrates per 2 tablespoon serving, which includes 21g of sugar.

Since there are 4 calories per gram of carbohydrate, this accounts for 88 of the 90 calories.

The remaining 2 calories are likely due to small amounts of fat and protein.

So in summary:

  • Total carbohydrates: 22g, 88 calories
  • Sugars: 21g, 84 calories
  • Fat: 0g, 0 calories
  • Protein: 0g, 0 calories

This means over 97% of the calories in marshmallow creme are from carbs. It is essentially a sweetened whipped sugar paste.

Ingredients Breakdown

To better understand the calories and nutrition in marshmallow creme, let’s look at the ingredients:

  • Corn syrup
  • Sugar
  • Water
  • Gelatin
  • Vanillin (artificial flavor)

The main ingredients are corn syrup and sugar. Corn syrup is 100% carbohydrates with no fat or protein. Table sugar (sucrose) is also nearly 100% carbs.

Gelatin acts as a gelling agent to give marshmallow creme its smooth, spreadable texture. It contains a small amount of protein, but not enough to significantly contribute to the calorie count.

Vanillin provides flavoring.

So the carbohydrate sources of corn syrup and sugar make up the bulk of calories, while the gelatin and vanillin add minimal calories.

Calorie Density

In addition to looking at calories per serving, it can be helpful to consider calorie density.

Calorie density looks at the number of calories in a certain weight of food. It is normally measured as calories per gram.

With 90 calories per 37 grams, marshmallow creme has a calorie density of:

  • 90 calories ÷ 37 grams = 2.43 calories/gram

Foods with a calorie density greater than 3.5 calories/gram are considered high-calorie dense. Foods under 1.5 calories/gram are low calorie dense.

With a calorie density of 2.43 calories/gram, marshmallow creme is considered a high calorie dense food.

This means that weight-for-weight, it contains significantly more calories than foods like vegetables, fruits, lean meats, etc.

So you need to be mindful of portion sizes when consuming calorie-dense foods like marshmallow creme to avoid excess calorie intake.

Daily Calorie Intake

To put the 90 calories per serving of marshmallow creme into context, let’s look at recommended daily calorie intakes.

According to the FDA, the recommended daily calorie intake for the average adult is 2,000 calories per day. However, optimal calorie intake varies based on age, gender, and activity level:

Gender Age Sedentary Moderately Active Active
Female 19-25 1,800-2,000 2,000-2,200 2,400
Female 26-50 1,800-2,000 2,000-2,200 2,200-2,400
Male 19-25 2,400-2,600 2,600-2,800 3,000
Male 26-50 2,200-2,400 2,400-2,600 2,800-3,000

Based on these recommendations, a 2 tablespoon (90 calorie) serving of marshmallow creme represents approximately:

  • 5% of daily intake for sedentary adult females
  • 4% for moderately active females
  • 4% for sedentary adult males
  • 3% for moderately active males

For young children with calorie needs in the 1,000-1,400 range, a 90 calorie serving would provide around 6-9% of total daily calories.

So while marshmallow creme is high in calories and carbs for its weight, a 2 tablespoon portion can fit into a balanced diet when consumed occasionally and accounted for. Larger portion sizes would start contributing excessive calories.

Comparing to Other Foods

To get a better sense of the calories in marshmallow creme, let’s compare it to some other foods:

Food Serving Size Calories
Marshmallow creme 2 tablespoons 90
Peanut butter 2 tablespoons 190
Almonds 1 ounce (23 nuts) 163
Cashews 1 ounce (18 nuts) 155
Medium banana 1 banana (118g) 105
Apple 1 medium apple (182g) 95
Strawberries 1 cup (152g) 49
Broccoli 1 cup chopped (91g) 31

As you can see, marshmallow creme is lower in calories than an equivalent serving size of nuts or peanut butter. However, it is significantly higher in calories than equivalent servings of fruits or vegetables, which provide more nutrition.

So marshmallow creme should be eaten in moderation as an occasional treat, not as a daily staple.

Weight Management Considerations

Marshmallow creme is high in calories and carbohydrates, so appropriate portion sizes should be observed for weight management:

  • Be mindful of serving sizes – stick to 2 tablespoons or less per serving
  • Measure portions to avoid overeating. Do not eat directly from the container.
  • Account for the calories within your daily calorie intake goals
  • Combine with fruits, graham crackers or other foods to make a balanced treat
  • Avoid excessive snacking throughout the day on high calorie foods like marshmallow creme
  • Stay hydrated by drinking water to avoid mistaking thirst for hunger
  • Consider lower calorie substitutes like rice melts, apple sauce, or mashed bananas as sandwich spreads

With some mindful eating habits, marshmallow creme can be incorporated into a healthy diet and lifestyle. But be sure to account for the calories and enjoy in moderation.

Health Considerations

In addition to calories, there are some other health considerations with marshmallow creme:

  • Sugar content – Marshmallow creme is high in added sugars with 21g per serving. The American Heart Association recommends no more than 25g added sugars per day for women and 36g for men.
  • Lack of protein – With 0g protein per serving, marshmallow creme lacks the nutrients needed to feel full and satisfied.
  • Lack of fiber – There is no fiber in marshmallow creme, which helps slow digestion and control blood sugar.
  • Nutrient deficiency – Besides calories, marshmallow creme provides little to no micronutrients like vitamins and minerals.
  • Blood sugar spikes – The high carb content can cause rapid blood sugar spikes and crashes.

While the occasional marshmallow treat is fine, it should not replace nutritious whole foods like fruits, veggies, lean proteins and whole grains in the diet.

Uses for Marshmallow Creme

Marshmallow creme has a sweet flavor and smooth, fluffy texture that makes it popular for:

  • Sandwich spreads – Combine with peanut butter for a Fluffernutter sandwich
  • Dessert toppings – Top brownies, cakes, ice cream sundaes
  • Candy making – Mix into rice cereal treats, rocky road, marshmallow bark
  • Frosting – Use as a sweet frosting for cakes and cupcakes
  • Whipped topping – Blend with heavy cream for a lighter, marshmallowy topping
  • Snacking – Spread on graham crackers, animal crackers, pretzel rods
  • Hot cocoa – Spoon on top of hot chocolate for extra sweetness

Marshmallow creme adds a sweet hit to anything it tops or fills. Get creative with recipes to enjoy it in moderation.

Storing and Shelf Life

An unopened container of marshmallow creme has a long shelf life at room temperature.

According to Jet Puffed, their marshmallow creme has a shelf life of 9 months to 1 year when stored unopened at room temperature.

Once opened, marshmallow creme will slowly lose moisture over time. For best quality and freshness, store opened container in a sealed bag in the refrigerator for up to 6 months.

If the creme dries out, you can restore some moisture and smoothness by stirring in a little milk or heavy cream. But the texture will not be quite as perfect as a fresh, unopened jar.

For optimal freshness and texture, use opened marshmallow creme within 1-2 months and replace annually with a new container. Discard if you see any mold growing inside the jar.

Non-Dairy and Vegan Substitutes

Marshmallow creme contains gelatin, which is derived from animal collagen. So traditional marshmallow creme is not suitable for vegans or those avoiding dairy.

However, there are some alternative vegan marshmallow creme options:

  • Fluffspread – Made by Chicago Vegan Foods, it swaps the gelatin for plant-based ingredients.
  • Ricemellow Creme – Made from rice, tapioca syrup, sugar and gums for binding.
  • Sweet Sue’s Organic Marshmallow Creme – Gelatin-free and organic ingredients.
  • Trader Joe’s Ricemellow Crème – Budget friendly find at Trader Joe’s.
  • Homemade – Whip aquafaba into marshmallowy vegan creme.

While the texture may differ slightly, these provide a plant-based take on marshmallow goodness. Vegans can enjoy similar sweet creme applications.

Nutrition Facts Label

Here is an image showing the complete nutrition facts label for a 2 tablespoon (37g) serving of original Jet Puffed Marshmallow Creme:

Key things to note:

  • 90 calories per serving
  • 22g total carbohydrates
  • 0g protein
  • 0g total fat
  • 5mg sodium
  • No micronutrients like vitamins or minerals

So in summary, marshmallow creme is a high calorie, high sugar food with minimal nutritional value beyond the carbohydrate energy.


Marshmallow creme like Jet Puffed contains approximately 90 calories per 2 tablespoon serving. Nearly all the calories come from carbohydrates, with minimal fat or protein.

The calorie density is high at 2.43 calories per gram. So portion sizes should be kept small. Compare labels and aim for around 2 tablespoons or less per serving.

While marshmallow creme can be incorporated into a balanced diet, it is best enjoyed occasionally. Limit intake of this sweet treat and focus on more nutrient-dense foods for optimal health.

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