M&M'S CHOCOLATE CANDIES, PEANUT receives a FoodScore of 4/100 (Avoid). The primary factor driving this low score is the **high amount of added sugar**, contributing significantly to its ultra-processed classification.
FoodScore: 4/100 (Avoid).
Contains 36.67g of added sugar per 100g, a major nutritional concern.
Provides 9.52g of protein and 2.4g of fiber per 100g, primarily from peanuts.
Categorized as NOVA class 4, indicating it is an ultra-processed food.
Best consumed in small, infrequent portions due to its nutritional profile.
Scores -28 points above the beverage category average (32/100 across 3796 foods).
Fiber
2.4g
9% of Daily Value
Protein
9.52g
19% of Daily Value
Added sugar
36.67g
73% of Daily Value
Sodium
48.1mg
2% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (9.5g)+5
−
What holds it back
Added sugar (36.7g)-25
Saturated fat (10.7g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 4
M&M'S CHOCOLATE CANDIES, PEANUT scores 4 out of 100, placing it in the 'Avoid' category. This low score is largely due to its high added sugar content, which is 36.67g per 100g. This amount significantly exceeds daily recommendations and incurs a substantial penalty in the FoodScore system. The product also contains 10.69g of saturated fat per 100g, contributing to further penalties. As a NOVA class 4 food, it is considered ultra-processed, which also negatively impacts its score. Ingredients like sugar, cornstarch, and corn syrup are indicative of its highly processed nature. While it does offer 9.52g of protein and 2.4g of fiber per 100g, primarily from the peanuts, these positive contributions are outweighed by the high levels of less desirable components. Compared to a baseline of plain sparkling water or unsweetened iced tea, M&M'S CHOCOLATE CANDIES, PEANUT offers minimal micronutrients and a high caloric density from sugar and fat.
Health benefits
What the nutrients in m&m's chocolate candies, peanut actually do for you, grounded in established dietary science.
Provides a Source of Protein
M&M'S CHOCOLATE CANDIES, PEANUT contains 9.52g of protein per 100g, primarily from the peanuts. Protein is an essential macronutrient necessary for muscle repair and growth, and for producing enzymes and hormones. While this product is not a primary protein source, the peanuts do contribute to overall protein intake, which can be beneficial in a varied diet.
Contains Dietary Fiber
This product offers 2.4g of dietary fiber per 100g, mainly from the peanuts. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While not a high-fiber food, the presence of fiber is a positive aspect, especially when compared to confectionery items that offer no fiber.
Offers a Quick Energy Boost
With 523.81 calories per 100g and a significant amount of sugar, M&M'S CHOCOLATE CANDIES, PEANUT can provide a rapid source of energy. This can be useful in situations requiring an immediate caloric intake, such as during prolonged physical activity or when quick glucose is needed. However, this energy is primarily from simple sugars, which can lead to rapid blood sugar spikes.
M&M'S CHOCOLATE CANDIES, PEANUT receives a FoodScore of 4/100 (Avoid). The primary factor driving this low score is the high amount of added sugar, contributing significantly to its ultra-processed classification.
How to eat it
M&M'S CHOCOLATE CANDIES, PEANUT are typically consumed as a snack or dessert, often in casual settings or as a treat. A common portion size is around 1.5 ounces, which is less than the 100g reference. They are generally eaten on their own, but can also be incorporated into desserts. The primary pitfall is overconsumption due to their palatability and high caloric density.
Consider pairing a small portion with a source of whole food fiber and protein, such as an apple or a handful of unsalted nuts, to help moderate blood sugar response.
Practice mindful eating by portioning out a small amount into a bowl rather than eating directly from the bag to control intake.
Use M&M'S CHOCOLATE CANDIES, PEANUT as an occasional treat, rather than a daily snack, to limit added sugar and saturated fat intake.
If craving chocolate and peanuts, consider opting for plain roasted peanuts and a small piece of dark chocolate to reduce added sugar and artificial colors.
Things to keep in mind
Consumers should be aware of several components in M&M'S CHOCOLATE CANDIES, PEANUT. The product contains artificial flavors and a variety of artificial colorings, including Blue 1 Lake, Yellow 6, Red 40, and Yellow 5, which some individuals may choose to limit in their diet. The presence of soy lecithin indicates soy as an allergen, and the product also contains milk, lactose, and milkfat, making it unsuitable for individuals with dairy allergies or lactose intolerance. Peanuts are a primary ingredient and a common allergen. Due to the high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very small quantities.
Is M&M'S CHOCOLATE CANDIES, PEANUT a healthy snack?
M&M'S CHOCOLATE CANDIES, PEANUT is not considered a healthy snack. It has a FoodScore of 4/100, primarily due to its high added sugar and saturated fat content. While it provides some protein and fiber from peanuts, these benefits are outweighed by its overall nutritional profile, classifying it as an ultra-processed food.
How does M&M'S CHOCOLATE CANDIES, PEANUT compare to a plain chocolate bar?
Compared to a plain chocolate bar like a Hershey's Milk Chocolate Bar, M&M'S CHOCOLATE CANDIES, PEANUT offers slightly more protein and fiber due to the peanuts. However, both are high in added sugar and saturated fat and are considered ultra-processed. The M&M'S product also contains a wider array of artificial colors.
What is 'soy lecithin' in the ingredient list?
Soy lecithin is an emulsifier derived from soybeans, used in M&M'S CHOCOLATE CANDIES, PEANUT to help bind ingredients together and create a smooth texture. It is generally recognized as safe, but it is an allergen for individuals with soy sensitivities. Its presence is common in many processed food products.
What is a reasonable portion size for M&M'S CHOCOLATE CANDIES, PEANUT?
The manufacturer's suggested serving size is 1.5 ounces (approximately 42g). Given its high caloric density and sugar content, adhering to this portion size is important for moderation. Consuming larger amounts would significantly increase intake of added sugars and saturated fats, which are best limited in the diet.
Are the artificial colors in M&M'S CHOCOLATE CANDIES, PEANUT safe?
The artificial colors used in M&M'S CHOCOLATE CANDIES, PEANUT, such as Red 40 and Yellow 5, are approved for use by the FDA. However, some individuals report sensitivities to these colors, particularly in children. If you have concerns, you might consider products with natural colorings or fewer additives.