M&M'S, MILK CHOCOLATE CANDIES receives a FoodScore of 0/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed food.
M&M'S Milk Chocolate Candies scores 0/100 (Avoid) on FoodScore.
This product contains 46.67g of added sugar per 100g, a significant contributor to its low score.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Compared to generic dairy, this product offers minimal protein and micronutrients.
Best consumed in very small portions and infrequently 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 receives a FoodScore of 0/100, indicating it is an item to avoid for regular consumption. This score is largely driven by its high content of added sugar, which stands at 46.67g per 100g. This amount significantly exceeds daily recommendations and incurs a substantial penalty in the scoring system. Additionally, the product contains 11.9g of saturated fat per 100g, contributing to a negative score. The presence of soy lecithin and artificial flavors, along with its overall formulation, classifies M&M'S as a NOVA class 4 ultra-processed food, which further reduces its score. While there is a small bonus for fiber (2.4g), it is insufficient to offset the significant penalties from added sugar, saturated fat, and ultra-processing. Compared to a generic dairy equivalent, M&M'S offers considerably less protein and essential micronutrients like calcium and iron, making it a less nutrient-dense choice.
Health benefits
What the nutrients in m&m's, milk chocolate candies actually do for you, grounded in established dietary science.
Provides a Source of Quick Energy
M&M'S, MILK CHOCOLATE CANDIES are primarily composed of sugars, including sugar and cornstarch, which are rapidly absorbed by the body. This can provide a quick burst of energy, making it suitable for situations where immediate caloric intake is needed, such as during prolonged physical activity or to quickly raise blood sugar levels. However, this energy is short-lived and not sustained, often leading to a subsequent energy crash.
Offers a Moment of Indulgence
For many, M&M'S provide a sensory experience that can be part of a balanced approach to food enjoyment. When consumed mindfully and in moderation, foods like M&M'S can satisfy cravings and contribute to overall dietary satisfaction without necessarily derailing health goals. The key is to integrate such items as occasional treats rather than dietary staples, focusing on the pleasure derived from the experience.
Contains Trace Minerals
While not a significant source, M&M'S, MILK CHOCOLATE CANDIES do contain trace amounts of certain minerals. Specifically, it provides 7% DV for calcium and 5% DV for iron per 100g. These small contributions come from the milk chocolate component of the candy. However, it is important to note that these amounts are not substantial enough to consider this product a primary source for these essential nutrients.
M&M'S, MILK CHOCOLATE CANDIES receives 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, MILK CHOCOLATE CANDIES are typically consumed as a snack or dessert. They are often eaten directly from the bag, sometimes added to baked goods, or used as a topping. Due to their high sugar content, portion control is key.
Consider pairing a small portion of M&M'S with a source of protein or fiber, such as nuts or fruit, to help slow sugar absorption.
Measure out a single serving (1.5 oz) into a small bowl rather than eating directly from the bag to manage portion size.
Use M&M'S as an occasional treat rather than a daily snack to limit added sugar intake.
Incorporate M&M'S into homemade trail mix with unsalted nuts and seeds for a more nutrient-dense snack.
Things to keep in mind
Consumers should be aware of the artificial colors present in M&M'S, MILK CHOCOLATE CANDIES, including Red 40, Yellow 6, Yellow 5, and Blue 1. While approved for use by regulatory bodies, some individuals may experience sensitivities. The product also contains common allergens such as milk and soy lecithin, which are important considerations for individuals with allergies to dairy or soy. 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 limited quantities. The overall ultra-processed nature of this food means it offers minimal nutritional value beyond calories.
M&M'S, MILK CHOCOLATE CANDIES receives a FoodScore of 0/100 (Avoid). This indicates it is not considered a healthy food choice for regular consumption. Its nutritional profile is dominated by added sugars and saturated fats, with minimal beneficial micronutrients.
How does M&M'S compare to other candies?
Compared to other chocolate candies like a Hershey's Milk Chocolate Bar, M&M'S has a similar profile in terms of high added sugar and saturated fat. Most conventional candies fall into the ultra-processed category and offer limited nutritional benefits. They are generally best consumed as occasional treats.
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 cocoa butter smoothly. It prevents separation and contributes to the product's texture. While generally recognized as safe, it is an allergen for individuals with soy sensitivities.
What is a reasonable portion size for M&M'S?
A reasonable portion size for M&M'S, MILK CHOCOLATE CANDIES, given its nutritional profile, would be significantly less than the declared 1.5 oz serving. For occasional indulgence, a very small handful or a few pieces can satisfy a craving without contributing excessive amounts of added sugar and calories.
Are the colors in M&M'S safe?
The colors used in M&M'S, such as Red 40 and Yellow 6, are approved by the FDA for use in food products. While considered safe for consumption by regulatory bodies, some individuals may choose to limit intake of artificial colors due to personal sensitivities or preferences.