Core ingredients of store-bought marshmallow fluff
Unlike traditional marshmallows, which use gelatin for their structure, the iconic, jarred Marshmallow Fluff brand and similar commercial marshmallow cremes rely on a shorter list of ingredients to create their sweet, spreadable consistency. The recipe was developed in the early 1900s and has remained relatively unchanged.
The fundamental ingredients found in commercial marshmallow fluff typically include:
- Corn Syrup: The primary ingredient, corn syrup provides sweetness and, most importantly, keeps the fluff from hardening into a solid candy-like state. It contributes significantly to the product's high sugar content.
- Sugar: White granulated sugar is combined with corn syrup and water to form a heated syrup that stabilizes the whipped egg whites.
- Egg White: Dried or fresh egg whites are whipped to create a meringue-like base, which traps air and gives the fluff its light, airy texture. The use of egg whites is why traditional marshmallow fluff is not considered vegan.
- Artificial Flavor: Vanillin or other artificial flavors are added to provide a distinct vanilla taste.
- Xanthan Gum: Found in some brands, xanthan gum is a food additive that acts as a thickening agent and stabilizer.
- Salt: A small amount of salt is included to balance the sweetness.
These ingredients are processed and blended to create the unmistakable sticky, glossy spread. Because it lacks gelatin, it's suitable for vegetarians, though the egg whites mean it's not vegan.
Making homemade marshmallow fluff
For those who prefer a more natural approach or wish to control the ingredients, homemade marshmallow fluff is a popular alternative. The process is similar to making Italian meringue and uses a hot sugar syrup poured into whipped egg whites.
Common homemade ingredients include:
- Egg Whites (room temperature): Crucial for whipping to the correct volume and consistency.
- Granulated Sugar and Corn Syrup (or substitute): These are boiled together with water to create the hot syrup. For those avoiding corn syrup, alternatives like honey, golden syrup, or agave nectar can be used, though they may alter the final flavor and color slightly.
- Water: Used to dissolve the sugar and corn syrup.
- Cream of Tartar: This ingredient helps stabilize the whipped egg whites, ensuring they hold their volume.
- Vanilla Extract: Provides the classic marshmallow flavor. Clear vanilla extract can be used for a purer white product.
Homemade fluff offers the advantage of knowing exactly what goes into your dessert. The process involves precise temperature control of the sugar syrup, often requiring a candy thermometer to ensure the mixture reaches the "soft-ball" stage (240°F / 115°C) before being combined with the whipped egg whites.
Nutritional implications and comparison
From a nutritional diet perspective, marshmallow fluff is a highly processed sugar product with minimal nutritional value. It is essentially a mix of simple sugars with a small amount of protein from the egg whites.
Here is a comparison of the typical nutritional profile per two-tablespoon serving for commercial fluff versus a standard large marshmallow:
| Nutrient | Marshmallow Fluff (2 tbsp) | Regular Marshmallow (1 large) |
|---|---|---|
| Calories | ~40 kcal | ~23 kcal |
| Carbohydrates | 10g | ~5.85g |
| Sugars | 6g | ~5.85g |
| Added Sugars | 6g | N/A (primary ingredient is sugar) |
| Protein | 0g (trace) | ~0.13g |
| Fat | 0g | ~0.01g |
| Sodium | 5mg | N/A (trace) |
Both products are high in added sugars and offer no significant health benefits. The difference in serving size and density accounts for the caloric variation, with fluff containing more carbohydrates and sugars per typical serving size. For those monitoring sugar intake, both should be consumed sparingly.
Dietary considerations for marshmallow fluff
As mentioned, commercial marshmallow fluff is almost always vegetarian because it does not contain gelatin. However, it is not vegan due to the presence of egg whites. For those following a vegan diet, there are alternatives:
- Aquafaba-based Fluff: The liquid from a can of chickpeas, known as aquafaba, can be whipped into a stable, fluffy meringue-like texture similar to egg whites. This is a popular homemade vegan alternative.
- Vegan Marshmallows: Melting vegan marshmallows (which use agar-agar or other plant-based stabilizers instead of gelatin) with a bit of corn syrup can create a serviceable fluff-like texture, though it may not be identical to the traditional version.
- Accidentally Vegan Brands: A few brands of marshmallow topping or creme, like Suzanne's Ricemellow Creme, exist that are "accidentally" vegan, meaning they do not use any animal products. As always, checking the ingredient label is crucial.
Flavor variations and uses
While vanilla is the classic flavor, both commercial and homemade fluff can be adapted. Commercial brands sometimes offer strawberry or other flavors. When making it at home, you can easily substitute or add different extracts, such as almond, coconut, or lemon, to create new flavors. The uses for marshmallow fluff are vast, extending beyond the famous fluffernutter sandwich to include toppings for cupcakes, pies, and hot cocoa, or as an ingredient in homemade fudge and other desserts.
Conclusion
Marshmallow fluff's ingredients are a simple combination of sugar, corn syrup, and egg whites, which sets it apart from gelatin-based regular marshmallows. This composition is key to understanding its nutrition and dietary suitability. It is a high-sugar, low-nutrient food, but its status as vegetarian-friendly (while not vegan) offers a different option compared to traditional marshmallows. For those on specific diets, homemade and alternative versions exist to accommodate dietary needs without sacrificing the nostalgic taste and texture. For more detailed information on homemade versions, recipes can be found online from various cooking sources, such as King Arthur Baking.
Regardless of its place in a balanced diet, knowing what ingredients are in marshmallow fluff is the first step toward making informed choices about this sweet and iconic spread.
