If you’re following a dairy free diet you might be wondering: are marshmallows dairy free? What about other common allergens like soy, eggs, and wheat? In this post, I will answer these questions and give you some allergy friendly brands to look for at the grocery store.
Dairy products can show up in some unexpected places so it’s only natural to question whether a soft and fluffy treat like marshmallows contains dairy or other common allergens.
In this post, we will dive into marshmallow ingredients, what allergens (like dairy) to watch for, and compare common brands.
Are marshmallows dairy free?
To get straight to the point, the answer is yes - most marshmallows are dairy free.
But here's the sticky situation: allergens can be sneaky and show up where you least expect them. That's why it's important to always read the label and keep an eye out for potential cross-contact during manufacturing.
Cross-contact is like an unwanted food party where different food proteins mix and mingle. If a package says “may contain traces of milk”, that means there's a chance the partygoers might have gotten a little too friendly with the dairy. If you have severe allergies, it might be best to skip the party altogether.
But don’t worry! You can always reach out to the company to get more information about manufacturing practices to make sure the product is safe for you.
Is marshmallow cream dairy free?
Marshmallow cream (aka marshmallow fluff) is usually dairy free. If you have an egg allergy, you should know that it usually does contain egg whites so read labels carefully.
Marshmallow ingredients
When you start to read ingredient lists of different marshmallow brands and varieties, you’ll quickly notice that they have several ingredients in common.
If you're following a dairy free diet or have other food allergies, knowing your ingredients and where they come from is helpful. In this section, we'll dive into the ingredients found in marshmallows.
Sweeteners
What do we love the most about marshmallows? Their sweetness of course! And without sugar, marshmallows wouldn’t be marshmallows.
Many marshmallow brands use a combination of sugars for the best flavor and texture. These include
- Granulated sugar- comes from sugar beets or sugar cane
- Corn syrup - as you would guess, it’s made from corn.
- Dextrose - is usually made from corn but can be from other grains like rice or wheat. In the US, labeling laws require common allergens like wheat to be clearly listed in the ingredients.
These sugars are dairy free and free from other common allergens like eggs, soy, wheat, and nuts.
Modified food starch
If you’ve been reading food labels, you’ve probably noticed modified food starch listed often.
In the US, it is usually from corn or potatoes but can be from wheat or tapioca starch. It helps thicken, stabilize, or emulsify food products. In making marshmallows, it is used to create the perfect texture and prevent them from sticking together.
This ingredient is dairy free but, if you’re avoiding wheat or gluten, look closely at the label to make sure modified food starch does not contain gluten. In the US, this needs to be clearly stated on the label. Again, it isn’t common for it to be derived from wheat but it is possible.
Gelatin
Gelatin is a type of protein that comes from collagen, a substance found in animal bones, joints, and connective tissue.
It creates a springy structure that traps air giving marshmallows their soft and chewy texture.
Gelatin is generally dairy free. If you have a fish allergy, it’s worth noting that some gelatin is derived from various types of fish. The gelatin used in most of the marshmallow brands listed below is derived from pork products.
Tetrasodium pyrophosphate
Tetrasodium pyrophosphate is a synthetic substance that acts as an emulsifier in marshmallows, aiding in evenly distributing ingredients and getting the perfect texture.
Because it isn’t derived from any foods, it does not contain any allergens like dairy or gluten.
Natural and artificial flavors
It’s very difficult to know what natural and artificial flavorings in food actually are and if they contain dairy or other allergens. For this ingredient, I tend to rely heavily on the labeling laws that require labels to clearly identify the top 9 allergens.
As I mentioned earlier, if you have a severe allergy, it may be worth reaching out to the manufacturer to ask where these flavorings come from and if they contain dairy or other allergens you're avoiding.
Artificial colors
You wouldn’t think that white marshmallows would have artificial colors, but some do. Sometimes, companies use blue food coloring to keep them looking white over their long shelf life.
If you’re avoiding dairy and any of the top 9 allergens, artificial colors are generally safe. If you or your child are sensitive to food coloring, then you’ll want to read ingredient labels carefully to choose a marshmallow brand without them (and they do exist!)
Egg whites
If you have an egg allergy, be aware that marshmallows can contain eggs. Years ago, it was common for marshmallows to contain egg whites but nowadays larger commercial brands omit them.
Gourmet marshmallows might still have egg whites so always check into the ingredients of marshmallows if you have an egg allergy.
Common marshmallow brands
I have put together a list of common brands of marshmallows and included ingredient lists, allergen info, and other notes.
As you’ll see, they’re all dairy free and most are free from the top 9 allergens. The one vegan marshmallow brand listed, Dandies, does contain soy.
I have also noted whether or not the brand is gluten free. All of the brands listed do not contain any ingredients that contain gluten. However, some brands are not labeled as gluten free. This is most likely because the marshmallow maker doesn’t do the required testing to make that claim.
This is current as of April 2023. Labels change by the day and by region. Please always check food labels yourself to make sure the product is safe for you!
Jet Puffed
- Varieties: Regular, mini, s'more, stackers, and many seasonal and flavored varieties.
- Ingredients (for regular, mini, stackers, and smores): corn syrup, sugar, dextrose, modified corn starch, water, contains less than 2% of gelatin (pork), tetrasodium phosphate (whipping aid), natural and artificial flavor, blue #1.
- Common allergens: Free from the top 9 allergens.
- Gluten free? Yes, BUT…while they do not contain ingredients with gluten, they are not labeled gluten free because they aren’t tested for gluten, according to the KraftHeinz website.
- Dairy free? Yes
- Vegan? No
- Where to buy: This brand is found at many grocery stores throughout the US.
Campfire
- Varieties: Regular, mini, giant roasters, fruit flavored (mini and regular), seasonal, snack packs.
- Ingredients (for the regular, mini, and giant): corn syrup, sugar, modified food starch (corn), gelatin (from pork), water, dextrose, natural and artificial flavor, tetrasodium pyrophosphate.
- Allergen notes: All marshmallow varieties are free from the top 9 allergens and made in a facility free from the top 9 allergens. The Smore pops are the only product not made in their allergy friendly facility.
- Gluten free? Yes
- Dairy free? Yes
- Vegan? No
- Where to buy: Find a store
Dandies Vegan Marshmallows
- Varieties: Regular, mini, maple, pumpkin, peppermint
- Ingredients: Tapioca syrup, cane sugar, tapioca starch, filtered water, carrageenan, soy protein, natural vanilla flavor.
- Allergen notes: Contains soy. Free from the top 9 allergens plus mustard and corn.
- Gluten free? Yes, made in a dedicated facility.
- Dairy free? Yes
- Vegan? Yes. One of few vegan marshmallow brands.
- Where to buy: Dandies.com or Amazon.
Essential Everyday
- Varieties: Regular, mini
- Ingredients: corn syrup, sugar, modified food starch (corn), gelatin, water, dextrose, contains less than 2% of gelatin (from pork), natural and artificial flavor, tetrasodium phosphate, blue 1.
- Common allergens: Free from the top 9 allergens.
- Gluten free?
- Dairy free? Yes
- Vegan? No
- Where to buy: This brand is found at many grocery stores throughout the US.
Good & Gather
- Varieties: Regular, mini
- Ingredients: Corn syrup, sugar, modified corn starch, gelatin (pork), water, dextrose, natural flavors, tetrasodium pyrophosphate.
- Common allergens: Free from the top 9 allergens.
- Gluten free? Yes
- Dairy free? Yes
- Vegan? No
- Where to buy: Target
Great Value
- Varieties: Regular, mini
- Ingredients: Corn syrup, sugar, dextrose, modified food starch (corn), water, gelatin, natural and artificial flavor, tetrasodium pyrophosphate.
- Common allergens: Free from the top 9 allergens. May contain traces of tilapia (fish).
- Gluten free? Yes
- Dairy free? Yes
- Vegan? No
- Where to buy: Walmart
365 by Whole Foods
- Varieties: Regular, mini
- Ingredients: Corn syrup, cane sugar, modified cornstarch, gelatin, water, natural flavors, tetrasodium pyrophosphate.
- Common allergens: Top 9 free.
- Gluten free? The ingredient list doesn’t include gluten-containing ingredients, however, they are not labeled as gluten free.
- Dairy free? Yes
- Vegan? No
- Where to buy: Whole Foods or Amazon
Baker’s Choice (Aldi)
- Varieties: Regular, mini
- Ingredients: Corn syrup, sugar, modified food starch (corn), gelatin, water, natural flavors, tetrasodium phosphate.
- Common allergens: Top 9 free.
- Gluten free? Yes
- Dairy free? Yes
- Vegan? No
- Where to buy: Aldi
Marshmallow recipes
Marshmallows are a delicious confection on their own but you can also use them in lots of tasty recipes. Following are some of our favorite dairy free, allergy friendly recipes that use marshmallows:
- Rice crispy treats - puffed marshmallows mixed with rice krispies...what's not to love?
- “Corn flake” wreaths - a Christmas treat similar to rice crispy bars.
- Banana boats - a campfire dessert that is messy, gooey, and oh-so delicious!
- Dairy free vanilla ice cream - marshmallows add flavor and help create a smooth texture.
- Dairy free fudge - A holiday favorite at our house!
- Nut free rocky road candy - another holiday favorite. Who doesn’t love marshmallows covered in chocolate?
- Sweet potato casserole - This classic dish would not be the same without the marshmallow topping.
- Oat milk hot chocolate and coconut milk hot chocolate is even better with marshmallows on top.
- Chocolate fondue - large marshmallows make the perfect fondue dipper!
Summary
In a world full of marshmallow possibilities, it's important to know what you're biting into! While most marshmallows are dairy-free, there are other allergens to consider, like soy and eggs.
Don't let the science of ingredients like gelatin and modified food starch scare you away from enjoying these fluffy, sugary treats. With so many vegan and allergy-friendly brands on the market, there's a perfect marshmallow out there for everyone.
So go ahead, get creative, and enjoy the sweet, gooey, and pillowy goodness that is a marshmallow - just be sure to check those labels first!
- What is Cross Contact? - May 5, 2023
- Dairy Free Sorbet - April 25, 2023
- Are Marshmallows Dairy Free? - April 22, 2023
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