M&M'S Milk Chocolate Candies receive a FoodScore of 0/100 (Avoid) primarily due to their **high added sugar content** and classification as an ultra-processed food.
FoodScore: 0/100 (Avoid) due to high added sugar and saturated fat.
Contains 46.67g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA 4, indicating it is an ultra-processed food.
Provides minimal micronutrients, with 0% DV for most vitamins and minerals.
Best consumed infrequently and in very small portions due to its nutritional profile.
Scores -33 points above the dairy category average (33/100 across 5088 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 Milk Chocolate Candies received a FoodScore of 0/100, placing them in the 'Avoid' category. This score is largely driven by the product's significant amount of added sugar, which stands at 46.67g per 100g, incurring a substantial penalty of 25 points. The ingredient list confirms this with 'sugar' as the first ingredient and 'cornstarch' and 'corn syrup' also contributing to the sugar load. Additionally, the saturated fat content of 11.9g per 100g resulted in a 15-point penalty. As a NOVA 4 food, M&M'S are considered ultra-processed, leading to a further 10-point deduction. The presence of soy lecithin as an emulsifier and various artificial colorings also indicates a highly processed formulation. While it offers a small amount of fiber (2.4g), this bonus of 2 points is insufficient to offset the numerous penalties. Compared to a generic dairy equivalent, which typically offers more protein and calcium with less added sugar and saturated fat, M&M'S fall short in nutritional density.
Health benefits
What the nutrients in m&m's, chocolate candy, milk chocolate, milk chocolate actually do for you, grounded in established dietary science.
Provides a quick source of energy
M&M'S Milk Chocolate Candies are calorie-dense, providing 476.19 calories per 100g, primarily from sugars and fats. This can offer a rapid energy boost, which might be useful in situations requiring immediate caloric intake, such as during prolonged physical activity or when quick energy is needed. However, this energy comes with minimal nutritional value, making it less ideal for sustained energy compared to whole foods.
May offer a moment of enjoyment
For many, M&M'S are consumed for sensory pleasure and as an occasional treat. The combination of milk chocolate and a candy shell is designed to be palatable. While not a nutritional benefit, the enjoyment derived from consuming a small portion of a favorite food can contribute to overall well-being and satisfaction as part of a balanced dietary pattern that includes a wide variety of nutrient-dense foods.
Suitable for specific dietary needs (allergen-dependent)
This product is gluten-free, which can be a consideration for individuals avoiding gluten. The ingredient list does not contain wheat, barley, or rye. However, it does contain milk and soy, which are common allergens, and is produced in facilities that may handle peanuts and tree nuts, requiring careful review for those with severe allergies to these ingredients.
M&M'S Milk Chocolate Candies receive a FoodScore of 0/100 (Avoid) primarily due to their high added sugar content and classification as an ultra-processed food.
How to eat it
M&M'S Milk Chocolate Candies are typically consumed as a snack or dessert, often in single-serving bags or shared from larger packages. They are a common treat at events, movie theaters, or as a small indulgence. Due to their high sugar and fat content, portion control is key.
Pair a very small portion of M&M'S with nutrient-dense foods like nuts or fruit to add fiber and protein, which can help moderate the sugar impact.
Consider M&M'S as an occasional treat rather than a regular snack to manage added sugar and saturated fat intake.
Measure out a small serving (e.g., 1/4 of the package) into a separate bowl to avoid overconsumption directly from the bag.
Use M&M'S sparingly as a topping for healthier desserts like plain yogurt or oatmeal, adding flavor without relying on them as the main component.
Things to keep in mind
Consumers should be aware that M&M'S Milk Chocolate Candies contain several artificial colorings, including Blue 1 Lake, Yellow 6, Red 40, and Yellow 5. While approved for use, some individuals may experience sensitivities to these additives. The product also contains soy lecithin, a common emulsifier. For individuals with allergies, the product contains milk and soy. The manufacturer's label indicates that it may contain peanuts and tree nuts, posing a risk for those with severe allergies to these ingredients. Due to the high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with extreme caution and in very limited quantities.
M&M'S Milk Chocolate Candies are not considered a healthy food in the context of a balanced diet. They received a FoodScore of 0/100, primarily due to their high content of added sugars and saturated fats, and their classification as an ultra-processed food. They offer 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 Milk Chocolate Candies have a similar nutritional profile, being high in added sugar and saturated fat. Both are ultra-processed treats that should be consumed in moderation. The specific coating on M&M'S adds to its processed nature.
What is 'soy lecithin' in the ingredients?
Soy lecithin is an emulsifier derived from soybeans, commonly used in chocolate to create a smooth texture and prevent the cocoa and cocoa butter from separating. It helps to maintain the product's consistency and shelf stability. While generally recognized as safe, it is an allergen for individuals with soy sensitivities.
What is a reasonable portion size for M&M'S?
Given the high added sugar (46.67g per 100g) and saturated fat content, a reasonable portion size for M&M'S Milk Chocolate Candies would be very small and infrequent. The listed serving size is 1.5 ounces, but even this should be considered an occasional treat rather than a regular part of your diet to align with dietary guidelines.
Can M&M'S be part of a weight loss diet?
While any food can technically fit into a weight loss diet through strict calorie counting, M&M'S Milk Chocolate Candies are calorie-dense and nutrient-poor. Their high sugar and fat content means they provide many calories with little satiety, making it challenging to manage hunger and nutrient intake effectively within a calorie-restricted plan. It is generally advisable to prioritize nutrient-dense foods for weight management.