M&Ms Milk Chocolate receives a FoodScore of 8/100 (Avoid) primarily due to its high content of added sugar and saturated fat, classifying it as an ultra-processed food.
This ultra-processed candy (NOVA 4) scores very low at 8/100 on FoodScore.
A 100g serving contains 46.4g of added sugar, contributing significantly to its low score.
It provides 10.7g of saturated fat per 100g, which is a notable penalty.
Despite being a candy, it offers 10.71g of protein and 3.6g of fiber per 100g.
Iron is present at 2.14mg per 100g, providing 12% of the Daily Value.
Scores -62 points above the legume category average (70/100 across 46 foods).
Fiber
3.6g
13% of Daily Value
Protein
10.71g
21% of Daily Value
Added sugar
46.4g
93% of Daily Value
Sodium
54mg
2% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (10.7g)+6
Micronutrients (Iron)+2
−
What holds it back
Added sugar (46.4g)-25
Saturated fat (10.7g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 8
M&Ms Milk Chocolate receives a FoodScore of 8 out of 100, placing it in the 'Avoid' category. The primary drivers for this low score are its significant penalties. A 100g serving contains 46.4g of added sugar, which incurs a substantial -25 point penalty, reflecting dietary guidelines that recommend limiting intake of added sugars. Additionally, its saturated fat content of 10.7g per 100g leads to a -15 point penalty. As a NOVA class 4 food, it is considered ultra-processed, resulting in a -10 point penalty, with an additional -3 points for being a concentrated ultra-processed fat source. On the positive side, it does receive some minor bonuses: 3.6g of fiber per 100g contributes +3 points, and 10.7g of protein adds +6 points. The presence of iron provides a small +2 point bonus. To achieve a higher score, the product would need to drastically reduce its added sugar and saturated fat content, and ideally move towards a less processed form.
Health benefits
What the nutrients in m&ms milk chocolate actually do for you, grounded in established dietary science.
Provides some protein
While not a primary source, M&Ms Milk Chocolate does contain protein, with 10.71g per 100g. Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily functions. This amount contributes a small portion to daily protein needs, which are typically around 50g for adults. However, it is important to consider the high sugar and fat content alongside this protein contribution.
Contains dietary fiber
M&Ms Milk Chocolate offers 3.6g of dietary fiber per 100g. Fiber is crucial for digestive health, helping to maintain bowel regularity and contributing to a feeling of fullness. Dietary guidelines recommend a daily intake of 25-38g of fiber for adults. While this amount is a positive, it's important to note that the fiber comes within a food high in added sugars and saturated fats, which should be consumed in moderation.
Source of iron
This food provides 2.14mg of iron per 100g, which accounts for 12% of the Daily Value. Iron is an essential mineral necessary for oxygen transport in the blood, energy production, and various cellular functions. Adequate iron intake is important to prevent iron deficiency anemia. However, relying on a high-sugar, high-fat food for iron intake is not recommended as a primary strategy for meeting nutritional needs.
Minor potassium contribution
M&Ms Milk Chocolate contains 393mg of potassium per 100g, providing 8% of the Daily Value. Potassium is an important electrolyte that plays a key role in maintaining fluid balance, nerve signals, and muscle contractions. It is also important for blood pressure regulation. While this is a minor contribution, it adds to the overall intake of this essential mineral, though healthier sources are preferred.
M&Ms Milk Chocolate receives a FoodScore of 8/100 (Avoid) primarily due to its high content of added sugar and saturated fat, classifying it as an ultra-processed food.
How to eat it
M&Ms Milk Chocolate is typically consumed as a dessert or snack food in the US diet, often enjoyed casually or as part of celebrations. It is designed for direct consumption, requiring no preparation. Due to its high calorie density and sugar content, it is best enjoyed in small, controlled portions rather than as a staple food, and can be paired with healthier options to balance a meal or snack.
Practice portion control by measuring out a small serving (e.g., 12 pieces) to manage calorie and sugar intake.
Consider using M&Ms as an occasional treat rather than a regular snack to limit added sugar and saturated fat.
Pair a small serving with nutrient-dense foods like fruit or nuts to add fiber and protein, which can help with satiety.
Things to keep in mind
The primary caution for M&Ms Milk Chocolate relates to its high content of added sugar and saturated fat. Excessive consumption of added sugars is linked to an increased risk of weight gain, type 2 diabetes, and heart disease. High intake of saturated fat can raise LDL (bad) cholesterol levels, also contributing to heart disease risk. Individuals with diabetes or those managing their weight should be particularly mindful of portion sizes. There are no widely documented specific allergies beyond the common allergens present in milk chocolate, such as dairy and soy, which are typically listed on the packaging.
No, M&Ms Milk Chocolate is not considered healthy. It receives a FoodScore of 8/100, indicating it should be avoided. This is primarily due to its high content of added sugar (46.4g per 100g) and saturated fat (10.7g per 100g), which exceed recommended daily limits for optimal health. While it offers some protein and fiber, these benefits are outweighed by its less desirable nutritional components.
Is M&Ms Milk Chocolate good for weight loss?
M&Ms Milk Chocolate is generally not good for weight loss. At 500 calories per 100g, it is a calorie-dense food with a high amount of added sugar and fat. Consuming foods high in added sugars and saturated fats can contribute to excess calorie intake and make it harder to maintain a calorie deficit necessary for weight loss. It offers limited satiety for its calorie count.
Is M&Ms Milk Chocolate ultra-processed?
Yes, M&Ms Milk Chocolate is classified as a NOVA class 4 food, which means it is ultra-processed. Ultra-processed foods are typically made from industrial ingredients and contain additives, often being high in sugar, unhealthy fats, and sodium. This classification contributes to its low FoodScore.
How should I store M&Ms Milk Chocolate?
M&Ms Milk Chocolate should be stored in a cool, dry place away from direct sunlight to prevent melting and maintain its quality. An airtight container can help protect them from moisture and keep them fresh for longer. Refrigeration is generally not necessary unless in a very warm climate, as it can affect the chocolate's texture.
What are some healthier alternatives to M&Ms Milk Chocolate?
For a healthier alternative, consider options that offer similar satisfaction without the high levels of added sugar and saturated fat. You could try dark chocolate with a high cocoa percentage (70% or more) for less sugar and more antioxidants. Alternatively, a mix of nuts and dried fruit can provide a sweet and crunchy snack with more fiber, protein, and beneficial fats.
Does M&Ms Milk Chocolate contain any vitamins or minerals?
M&Ms Milk Chocolate does contain some minerals, notably iron (2.14mg or 12% DV per 100g) and potassium (393mg or 8% DV per 100g). However, it contains 0% of the Daily Value for calcium, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. It is not a significant source of a wide range of essential vitamins and minerals.