M&M'S CANDIES receive a FoodScore of 0/100 (Avoid) primarily due to their **high added sugar content** and classification as an ultra-processed food. This product offers minimal nutritional benefits.
M&M'S CANDIES score 0/100, indicating they should be avoided for regular consumption.
This product contains 45g of added sugar per 100g, a significant amount.
Classified as NOVA 4, M&M'S are an ultra-processed food.
Compared to generic milk chocolate, M&M'S have similar high sugar and fat levels.
Consume M&M'S in very small portions and infrequently as an occasional treat.
Scores -15 points above the sweet category average (15/100 across 1084 foods).
Fiber
2.4g
9% of Daily Value
Protein
4.76g
10% of Daily Value
Added sugar
45g
90% of Daily Value
Sodium
70.95mg
3% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
−
What holds it back
Added sugar (45g)-25
Saturated fat (11.9g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 0
M&M'S CANDIES receive a FoodScore of 0/100, primarily driven by their high levels of added sugar and saturated fat, along with their classification as an ultra-processed food. Per 100g, this product contains 45g of added sugar, contributing significantly to the penalty score. The ingredient list begins with "SUGAR" and lists cornstarch and corn syrup, further indicating the substantial sugar load. Additionally, 11.9g of saturated fat per 100g incurs a notable penalty. The presence of soy lecithin as an emulsifier and various artificial colors (including Blue 1, Yellow 5, Yellow 6, Red 40) are characteristic of ultra-processed foods, which receive a -10 penalty. While there is a small bonus for fiber (2.4g), it is insufficient to offset the considerable penalties. Compared to a generic unbranded milk chocolate, M&M'S exhibit a similar nutritional profile, both being high in sugar and fat and low in beneficial micronutrients.
Health benefits
What the nutrients in m&m's candies actually do for you, grounded in established dietary science.
Provides a Quick Energy Source
M&M'S CANDIES are primarily composed of simple carbohydrates from sugar, which can provide a rapid source of energy. This can be useful in situations requiring an immediate glucose boost, such as during prolonged physical activity or to quickly alleviate symptoms of low blood sugar. However, this energy is short-lived and not sustained, often leading to a subsequent energy crash due to the lack of fiber and protein.
Offers a Moment of Indulgence
For many, M&M'S serve as a comfort food or an occasional treat. The sensory experience of consuming a sweet, chocolatey item can provide temporary pleasure and satisfaction. When consumed mindfully and in very small portions, it can fit into a balanced dietary pattern as an infrequent indulgence without significant impact on overall nutritional intake. The appeal lies in its taste and texture rather than its nutritional value.
Source of Calcium and Iron
While not a primary source, M&M'S CANDIES do contribute a small amount of calcium (7% DV) and iron (5% DV) per 100g, primarily from the milk chocolate content. These minerals are essential for bone health and oxygen transport, respectively. However, these amounts are minor compared to what can be obtained from nutrient-dense foods, and the high sugar and fat content outweigh these minimal benefits for regular consumption.
M&M'S CANDIES receive a FoodScore of 0/100 (Avoid) primarily due to their high added sugar content and classification as an ultra-processed food. This product offers minimal nutritional benefits.
How to eat it
M&M'S CANDIES are typically consumed as a snack or dessert, often in larger portions than recommended due to their palatability. They are frequently found in lunchboxes, movie theaters, or as a quick treat. Given their nutritional profile, moderation is key.
Consider pairing a very small portion of M&M'S with a source of protein and fiber, like a handful of nuts or a piece of fruit, to help slow sugar absorption.
Portion out a small serving (e.g., 10-15 pieces) into a small bowl to avoid overconsumption directly from the bag, which can lead to mindless eating.
Use M&M'S as an occasional topping for healthier foods like plain yogurt or oatmeal, rather than consuming them as a standalone snack, to enhance flavor without excessive intake.
Store M&M'S out of immediate sight to reduce the temptation for frequent snacking, helping to manage overall intake of added sugars and saturated fats.
Things to keep in mind
Consumers should be aware of the high added sugar content in M&M'S CANDIES, which can contribute to excessive calorie intake without providing significant nutrients. The product contains several artificial colors, including Yellow 5, Yellow 6, and Red 40, which some individuals may choose to limit in their diet. As M&M'S contain milk, lactose, and soy lecithin, individuals with allergies to milk or soy must avoid this product. Those managing blood sugar levels, such as individuals with diabetes, should exercise particular caution due to the rapid impact of the high sugar content on glucose levels. The product is also high in saturated fat, which, in excess, can contribute to cardiovascular health concerns.
M&M'S CANDIES are not considered a healthy food choice for regular consumption. They receive a FoodScore of 0/100, indicating they should be avoided. Their nutritional profile is dominated by high added sugar and saturated fat, with minimal beneficial micronutrients or fiber.
How does M&M'S CANDIES compare to other chocolate candies?
Compared to other popular chocolate candies like Hershey's Milk Chocolate Bars, M&M'S CANDIES have a similar nutritional profile, being high in added sugars and saturated fats. Both are classified as ultra-processed foods and offer limited nutritional value. The primary difference often lies in texture and specific flavorings.
What is "soy lecithin" in M&M'S CANDIES?
Soy lecithin is an emulsifier derived from soybeans, used to prevent ingredients from separating and to create a smooth texture in foods like chocolate. It is generally recognized as safe, but it is an allergen for individuals with soy allergies.
What is a reasonable portion size for M&M'S CANDIES?
Given the high sugar and fat content, a reasonable portion size for M&M'S CANDIES would be very small, perhaps 10-15 pieces, consumed infrequently. The manufacturer's serving size of 1.5 ounces (approximately 42g) still contributes a significant amount of added sugar to your daily intake.
Can children eat M&M'S CANDIES?
Children can eat M&M'S CANDIES as an occasional treat in very small amounts. However, due to the high sugar content and artificial colors, it's advisable to limit their intake to prevent excessive sugar consumption and potential sensitivities to food dyes. Nutrient-dense snacks are preferable for children's regular diets.
Are there any M&M'S products with less sugar?
While the classic M&M'S CANDIES are high in sugar, M&M'S has introduced some variations over time. However, most M&M'S products remain high in added sugars. Consumers looking for lower-sugar options might consider other brands or types of snacks altogether, as M&M'S core offering is a sugar-based confection.