M&M'S CHOCOLATE CANDIES received a FoodScore of 0/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed food.
The product contains 46.67g of added sugar per 100g, a significant amount.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to plain sparkling water, M&M'S provides calories and sugar without essential nutrients.
Consume M&M'S in very small portions to manage sugar and calorie intake.
Scores -32 points above the beverage category average (32/100 across 3796 foods).
Fiber
2.4g
9% of Daily Value
Protein
4.76g
10% of Daily Value
Added sugar
46.67g
93% 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 (46.7g)-25
Saturated fat (11.9g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 0
M&M'S CHOCOLATE CANDIES received a FoodScore of 0 out of 100, placing it in the 'Avoid' category. This score is largely driven by its nutritional profile, which is high in components the USDA Dietary Guidelines recommend limiting. The product contains 46.67g of added sugar per 100g, contributing significantly to its low score. This amount is a major factor in the -25 penalty. Additionally, the saturated fat content is 11.9g per 100g, leading to a -15 penalty. The ingredient list begins with "SUGAR" and includes "CORNSTARCH" and "CORN SYRUP", all contributing to the high sugar load. M&M'S is also categorized as NOVA class 4, indicating it is ultra-processed, which incurs a -10 penalty. Compared to a baseline like plain sparkling water or unsweetened iced tea, M&M'S provides a substantial amount of calories (476.19 per 100g) and sugar with minimal beneficial nutrients, such as 0% DV for potassium, magnesium, zinc, and most vitamins.
Health benefits
What the nutrients in m&m's chocolate candies actually do for you, grounded in established dietary science.
Provides a Quick Energy Source
M&M'S CHOCOLATE CANDIES are primarily composed of simple carbohydrates, mainly from sugar. With 476.19 calories per 100g, this product can provide a rapid source of energy. This can be useful in situations requiring an immediate caloric boost, such as during prolonged physical activity or when quick energy is needed to prevent hypoglycemia. However, this energy comes without significant micronutrient contributions.
Offers a Moment of Indulgence
For many, M&M'S CHOCOLATE CANDIES serve as a treat or a small indulgence. Foods like this can play a role in a balanced diet by providing enjoyment and satisfaction, which can contribute to overall dietary adherence when consumed in moderation. The sensory experience of chocolate and candy can be a part of a varied eating pattern, rather than a primary source of nutrition.
Convenient and Shelf-Stable Option
M&M'S CHOCOLATE CANDIES are a convenient and highly shelf-stable product, making them easy to store and transport without refrigeration. This can be practical for specific situations, such as emergency kits or as a small, portable snack for occasional consumption. Their long shelf life and robust packaging ensure they remain edible for extended periods.
M&M'S CHOCOLATE CANDIES received a FoodScore of 0/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
M&M'S CHOCOLATE CANDIES are typically consumed as a snack or dessert, often in a single sitting. The standard serving size is 1.5 ounces, which is smaller than the 100g reference used for nutrient values. Due to its high sugar and calorie content, mindful portion control is important.
Pair a very small portion of M&M'S with a source of fiber and protein, such as a handful of nuts or a piece of fruit, to help moderate blood sugar response.
Consider using M&M'S as an occasional topping for yogurt or oatmeal, rather than consuming them as a standalone snack, to integrate them into a more nutrient-dense meal.
To manage intake, purchase smaller, pre-portioned bags of M&M'S to avoid overconsumption from larger packages.
Treat M&M'S as an occasional treat rather than a regular part of your daily diet due to their ultra-processed nature and high added sugar.
Things to keep in mind
Consumers should be aware of the artificial colorings present in M&M'S CHOCOLATE CANDIES, including Red 40, Yellow 5, and Blue 1. While approved by regulatory bodies, some individuals may experience sensitivities to these additives. The product contains common allergens such as milk, lactose, and soy lecithin, which are derived from milk and soy, respectively. Individuals with allergies to these ingredients should avoid this product. Due to its high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with extreme caution and in very small quantities. The ultra-processed nature of this food, as indicated by its NOVA class 4 classification, suggests it offers minimal nutritional benefits beyond calories and sugar.
M&M'S CHOCOLATE CANDIES received a FoodScore of 0/100, indicating it is not considered a healthy food choice. It is high in added sugar (46.67g per 100g) and saturated fat (11.9g per 100g), and provides minimal essential vitamins and minerals. It is best consumed as an occasional treat in very small portions.
How does M&M'S CHOCOLATE CANDIES compare to other candies like Skittles?
M&M'S CHOCOLATE CANDIES, like Skittles, are both ultra-processed candies high in added sugar and artificial colors. While specific nutrient profiles may vary slightly, both fall into the category of foods that offer minimal nutritional value and should be consumed sparingly. M&M'S contains milk chocolate, contributing to its fat content, whereas Skittles are fat-free but still high in sugar.
What is 'soy lecithin' in M&M'S?
Soy lecithin is an emulsifier derived from soybeans, used in M&M'S to help blend ingredients like chocolate and prevent them from separating. It contributes to the smooth texture of the chocolate. While generally recognized as safe, it is an allergen for individuals with soy sensitivities.
What is a reasonable portion size for M&M'S CHOCOLATE CANDIES?
The manufacturer's suggested serving size for M&M'S CHOCOLATE CANDIES is 1.5 ounces (approximately 42g). Given the product's high content of added sugar and calories, adhering to this small portion size is crucial for moderation. Consuming larger amounts will significantly increase your intake of these components.
Can M&M'S CHOCOLATE CANDIES be part of a balanced diet?
While M&M'S CHOCOLATE CANDIES are not a nutrient-dense food, they can be included in a balanced diet as an occasional indulgence in very small quantities. The key is moderation and ensuring the majority of your diet consists of whole, unprocessed foods that provide essential nutrients. It should not be a regular component of daily intake.