M&M'S MILK CHOCOLATE CANDIES receive a FoodScore of 0/100 (Avoid). The primary driver for this score is the **high amount of added sugar**.
M&M'S MILK CHOCOLATE CANDIES score 0/100, indicating it is an 'Avoid' choice.
This product contains 45g of added sugar per 100g, a significant amount.
With 11.9g of saturated fat per 100g, it contributes substantially to daily limits.
As a NOVA class 4 food, it is considered ultra-processed.
Portion control is crucial due to its high calorie and sugar content.
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
45g
90% 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 (45g)-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 out of 100, primarily due to its nutritional profile which is high in components the USDA Dietary Guidelines recommend limiting. The most significant penalty comes from the 45g of added sugar per 100g, contributing -25 points. This amount is substantial, especially when considering a typical serving size. Additionally, the product contains 11.9g of saturated fat per 100g, leading to a -15 point penalty. The presence of ingredients like sugar and cornstarch early in the ingredient list, along with multiple artificial colors, classifies M&M'S as a NOVA class 4 ultra-processed food, incurring a -10 point penalty. A further -3 points were applied due to its classification as a concentrated ultra-processed fat. While it does offer a small amount of fiber (2.4g), which earned +2 points, this is not enough to offset the significant penalties. Compared to a generic dairy equivalent, this product is considerably higher in added sugars and saturated fats, and lacks the beneficial micronutrients often found in less processed dairy options.
Health benefits
What the nutrients in m&m's milk chocolate candies actually do for you, grounded in established dietary science.
Provides a quick source of energy
M&M'S MILK CHOCOLATE CANDIES are high in carbohydrates, primarily from sugar. This can provide a rapid energy boost, which may be useful in situations requiring immediate caloric intake, such as during prolonged physical activity or when a quick energy source is needed. However, this energy is short-lived due to the simple sugar content.
Offers a small amount of fiber
This product contains 2.4g of fiber per 100g, which contributes a minor amount to daily fiber intake. While not a significant source, this fiber can play a small role in digestive health and satiety. It is important to note that this amount is relatively low compared to whole food sources of fiber.
Can be part of a balanced diet in moderation
While M&M'S are high in added sugar and saturated fat, they can be consumed as an occasional treat within an otherwise nutrient-dense and balanced diet. For individuals who enjoy this type of confection, mindful portion control is key to fitting it into their overall eating pattern without exceeding daily limits for added sugars and fats. It is not intended to be a primary source of nutrition.
M&M'S MILK CHOCOLATE CANDIES receive a FoodScore of 0/100 (Avoid). The primary driver for this score is the high amount of added sugar.
How to eat it
M&M'S MILK CHOCOLATE CANDIES are typically consumed as a snack or dessert. A common portion size is often larger than the recommended serving, leading to higher intake of added sugars and calories. They are frequently eaten on their own or mixed into other desserts.
Practice portion control by pre-portioning a small amount into a bowl rather than eating directly from the bag.
Pair with a source of fiber and protein, such as a small handful of nuts or a piece of fruit, to help moderate blood sugar response.
Consider M&M'S as an occasional treat rather than a daily snack to limit intake of added sugars and saturated fat.
Use them sparingly as a topping for yogurt or oatmeal to add a small amount of flavor without overconsuming.
Things to keep in mind
Consumers should be aware of the artificial colorings present in M&M'S MILK CHOCOLATE CANDIES, including Red 40, Blue 1, and Yellow 6. While approved for use, some individuals, particularly children, may experience sensitivities or behavioral changes linked to artificial food dyes. The product also contains common allergens such as milk, lactose, and soy lecithin, making it unsuitable for individuals with dairy or soy allergies. 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 account for its impact on their daily carbohydrate intake. The high saturated fat content also warrants consideration for those monitoring cardiovascular health.
M&M'S MILK CHOCOLATE CANDIES received a FoodScore of 0/100, classifying it as an 'Avoid' food. It is high in added sugar (45g per 100g) and saturated fat (11.9g per 100g), and offers minimal essential micronutrients. It is best considered an occasional treat rather than a regular part of a healthy diet.
How does M&M'S compare to other chocolate candies?
Compared to other similar chocolate candies, such as Hershey's Milk Chocolate Bar, M&M'S MILK CHOCOLATE CANDIES have a comparable nutritional profile in terms of high added sugar and saturated fat content. Both are considered ultra-processed and offer limited nutritional benefits. The primary difference often lies in specific ingredients and forms.
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 milkfat 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?
The declared serving size is 1.5 ounces (approximately 42g). This portion contains about 190 calories, 8g of saturated fat, and 19g of added sugar. To manage intake of added sugars and calories, sticking to this portion size or even a smaller amount is advisable, especially if consumed as an occasional treat.
Are the artificial colors in M&M'S safe?
The artificial colors in M&M'S, such as Red 40, Blue 1, and Yellow 6, are approved by the FDA for use in food. While generally considered safe, some studies suggest a potential link between certain artificial food dyes and hyperactivity in sensitive children. If you have concerns, checking the ingredient list for specific dyes is recommended.