M&M'S, CHOCOLATE CANDIES receives a FoodScore of 0/100 (Avoid). The primary factor for this score is the **high amount of added sugar**.
FoodScore: 0/100 (Avoid) due to nutritional profile.
Contains 45.21g of added sugar per 100g, a significant amount.
Classified as NOVA 4, indicating it is an ultra-processed food.
Provides 2.1g of fiber, a small positive contribution.
Best consumed infrequently and in very small portions.
Scores -32 points above the beverage category average (32/100 across 3796 foods).
Fiber
2.1g
8% of Daily Value
Protein
4.17g
8% of Daily Value
Added sugar
45.21g
90% of Daily Value
Sodium
72.92mg
3% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
−
What holds it back
Added sugar (45.2g)-25
Saturated fat (12.5g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 0
M&M'S, CHOCOLATE CANDIES receives a FoodScore of 0 out of 100, placing it in the 'Avoid' category. This score is largely driven by its high added sugar content, which is 45.21g per 100g. This amount significantly exceeds daily recommendations and contributes to a negative score. The product also contains 12.48g of saturated fat per 100g, which is a considerable amount and further reduces its score. As an ultra-processed food (NOVA class 4), it incurs additional penalties. The ingredient list begins with MILK CHOCOLATE, where sugar is the first ingredient, followed by additional sugar and cornstarch, indicating a high concentration of refined carbohydrates. While there is a small bonus for 2.1g of fiber, this is insufficient to offset the substantial penalties. Compared to a reference baseline like plain sparkling water or unsweetened iced tea, M&M'S offers minimal nutritional value and a high caloric load from sugar and fat.
Health benefits
What the nutrients in m&m's, chocolate candies actually do for you, grounded in established dietary science.
Provides Quick Energy
M&M'S, CHOCOLATE CANDIES are primarily composed of simple carbohydrates from sugar and fats, which can provide a rapid source of energy. This can be useful in situations requiring an immediate energy boost, such as during prolonged physical activity or when experiencing a sudden drop in blood sugar. However, this energy is often short-lived and can lead to a subsequent energy crash due to the lack of fiber and protein to slow absorption.
Source of Iron
This product provides a small amount of iron, contributing 0.75mg per 100g, which is 4% of the Daily Value. While not a primary source, iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals with very limited dietary iron intake, even small contributions from various foods can add up, though more nutrient-dense sources are generally recommended for meeting iron needs.
Convenient and Shelf-Stable
M&M'S are a highly convenient and shelf-stable snack, making them easy to store and transport without refrigeration. Their individual candy coating helps prevent melting and makes them suitable for on-the-go consumption. This practical aspect can be a consideration for specific situations where fresh food options are not available, offering a readily accessible treat.
M&M'S, CHOCOLATE CANDIES receives a FoodScore of 0/100 (Avoid). The primary factor for this score is the high amount of added sugar.
How to eat it
M&M'S, CHOCOLATE CANDIES are typically consumed as a treat or dessert, often as a standalone snack. They are commonly found in lunchboxes, movie theaters, or as an occasional indulgence. Given their high sugar and fat content, portion control is crucial to minimize their impact on overall dietary intake.
Pair with a source of fiber and protein, like a handful of nuts or a piece of fruit, to help moderate blood sugar response.
Consider a small, pre-portioned amount (e.g., 10-15 pieces) rather than eating directly from a large bag to control calorie and sugar intake.
Use M&M'S sparingly as an occasional treat, rather than a regular snack, to align with dietary guidelines for limiting added sugars.
Incorporate into homemade trail mix with unsalted nuts and seeds for a more balanced snack with added nutrients.
Things to keep in mind
Consumers should be aware of the high added sugar content in M&M'S, CHOCOLATE CANDIES, which can contribute to excessive calorie intake and may be a concern for individuals managing blood sugar levels. The product contains MILK CHOCOLATE, skim milk, and milkfat, making it unsuitable for individuals with dairy allergies or lactose intolerance. Soy lecithin is also present, which is an allergen for those with soy sensitivities. The artificial colors listed, such as RED 40 and YELLOW 5, may be a concern for some individuals, particularly children, due to potential associations with hyperactivity, though scientific evidence is mixed. As an ultra-processed food, it offers limited micronutrient density.
M&M'S, CHOCOLATE CANDIES received a FoodScore of 0/100, indicating it is not considered a healthy food choice. This is primarily due to its high levels of added sugar and saturated fat, and its classification as an ultra-processed food. It offers minimal essential vitamins and minerals.
How does M&M'S compare to other chocolate candies?
Compared to other chocolate candies like a Hershey's Milk Chocolate Bar, M&M'S, CHOCOLATE CANDIES have a similar nutritional profile, both being high in added sugar and saturated fat. Most conventional chocolate candies fall into the ultra-processed category and should be consumed in moderation.
What is 'soy lecithin' in the ingredient list?
Soy lecithin is an emulsifier derived from soybeans used in M&M'S to help blend ingredients like chocolate and fat smoothly and prevent separation. It is generally recognized as safe, but individuals with soy allergies should be aware of its presence.
What is a reasonable portion size for M&M'S?
A reasonable portion size for M&M'S, CHOCOLATE CANDIES would be significantly less than the 1.69 oz serving size, perhaps a small handful (around 10-15 pieces). This helps to limit the intake of added sugars and calories and allows it to be enjoyed as an occasional treat rather than a significant part of a meal.
Can M&M'S be part of a balanced diet?
While M&M'S, CHOCOLATE CANDIES are not nutrient-dense, they can be included in a balanced diet as an infrequent treat in very small quantities. The key is moderation and ensuring the majority of your diet consists of whole, unprocessed foods to meet your nutritional needs.