Marzipan - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Marzipan

Marzipan consists of 25% fat, 8% protein, 57% carbs, 3% fiber and 5% water. Marzipan has 492 calories per 100g, that is 112% higher than other foods in Sweets. In total 46% of the calories in Marzipan are from fat, 7% from protein and 46% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • High in carbs 42.8g carbohydrates per portion of 75g
  • High Glycemic Load Glycemic Load: 29.9
  • High in magnesium Covers 0.2% of Magnesium RDA per portion

Can you eat Marzipan for a low carb diet?

With 42.75g of carbs and a Glycemic Load of 29.9 in a portion of 75g, Marzipan should be avoided for a ketogenic or low-carb diet. Marzipan contains high amounts of Fructose, is Gluten free and has no Lactose.

Marzipan: nutrition facts & data

Nutrition facts
per 100g
avg Sweets[1]
Calories (kcal) 492.0 437.8
Fat (g) 25.0 16.9
Protein (g) 8.0 6.7
Carbohydrates (g) 57.0 61.5
Mono- & Di-Saccharides (g) 57.0 61.5
Polysaccharides (g) 0.0 61.5
Fibers (g) 3.2 3.8
Sodium (mg) 50.0 71.4
Water (g) 5.0 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (75g) of Marzipan contains:

  • 369.0 Calories
  • 18.8g of Fat
  • 6.0g of Protein
  • and 42.8g of Carbs
  • 37.5mg of sodium - 0.0% of the RDA for sodium.
  • 90.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.1mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.5mg of Iron - 0.1% of the RDA for Iron.
  • 157.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Marzipan you get

  • 0.14 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sweets have on average 0.11g of proteins per 1 gram of carbs.
  • 0.44 grams of fat (total average 0.66g, other foods in Sweets 0.28g)
  • 0.06 grams of fibers (total average 0.13g, other foods in Sweets 0.06g)

Nutrient distribution per gram

What vitamins are in Marzipan?

per 100g
Vitamin C (mg) 2.0 0.3
Vitamin E (mg) 6.1 1.7
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.5 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 12.2
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 11.0
beta-Carotene (μg) 0.0
[1] average of Sweets

Is Marzipan rich in vitamins?


The following chart displays the amount of vitamins per portion Size (75g) for Marzipan of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Marzipan

per 100g
Magnesium (mg) 120.0 76.6
Zinc (mg) 1.5 1.1
Sodium (mg) 50.0 71.4
Calcium (mg) 45.0 70.0
Iron (mg) 2.0 3.9
Potassium (mg) 210.0 402.8
Phosphorus (mg) 220.0 162.0
[1] average of Sweets

Is Marzipan high in minerals?


Again, for every mineral contained in Marzipan we looked at the portion size (75g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Marzipan

57.0% of Marzipan are carbs, per serving of 75g that makes 42.8g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 57.0 44.8
Polysaccharides (g) 0.0 16.6
Total carbs (g) 57.0 61.5
[1] average of Sweets

How high are the Glycemic Index and the Glycemic Load for Marzipan?

The Glycemic Index of Marzipan is 70, which would be considered as high. The Glycemic Load in a normal serving is 29.9 and can be regarded as high.

Allergens in Marzipan

  • is Gluten free
  • has no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Marzipan

Of the 25.0g total fat per 100g in Marzipan, 2.2g are saturated fatty acids (SFA), 6.4g are monounsaturated fatty acids (MUFA) and 15.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.