M&M's Peanut receives a FoodScore of 8/100, indicating it should be avoided due to its high content of added sugar and saturated fat, which are significant drivers of its low score.
This product is classified as ultra-processed (NOVA 4), indicating extensive industrial processing.
A 100g serving contains 46.4g of added sugar, contributing significantly to its low score.
It provides 10.71g 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.
The FoodScore of 8/100 suggests this food offers minimal nutritional benefit.
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&M's Peanut earns a FoodScore of 8 out of 100, primarily due to its unfavorable nutritional profile driven by high levels of added sugar and saturated fat. The most significant penalty comes from its 46.4g of added sugar per 100g, which incurs a substantial -25 points. Additionally, its 10.71g of saturated fat per 100g results in a -15 point penalty. As an ultra-processed food (NOVA class 4), it receives an automatic -10 point deduction, with an additional -3 points for concentrated ultra-processed fat. On the positive side, it gains a modest +3 points for its 3.6g of fiber and +6 points for its 10.7g of protein per 100g. A small +2 point bonus is also awarded for its iron content. To achieve a higher score, this product would need a drastic reduction in added sugars and saturated fats, and ideally, a less processed formulation.
Health benefits
What the nutrients in m&ms peanut actually do for you, grounded in established dietary science.
Provides some plant-based protein
While not a primary source, M&M's Peanut does offer some plant-based protein from the peanuts. A 100g serving contains 10.71g of protein, which can contribute to daily protein intake. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily functions. However, the high sugar and fat content in this product mean it is not an ideal way to meet protein needs, and healthier protein sources should be prioritized. The protein content here provides a minor nutritional benefit within an otherwise less nutritious food.
Contains dietary fiber
M&M's Peanut contains a small amount of dietary fiber, with 3.6g per 100g serving. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. Research supports that adequate fiber intake can help manage blood sugar levels and support a healthy gut microbiome. While this amount contributes to daily fiber goals, it's important to note that the fiber comes alongside significant amounts of added sugar and saturated fat, making it a less optimal source compared to whole foods like fruits, vegetables, and whole grains. The fiber content is a minor positive in an otherwise less beneficial food.
Source of iron
This product provides some dietary iron, with 2.14mg per 100g, which is 12% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin in red blood cells. It also plays a role in energy production and immune function. While M&M's Peanut contributes to iron intake, it is not a primary or recommended source due to its high added sugar and saturated fat content. Relying on whole foods rich in iron, such as lean meats, beans, and fortified cereals, is a more nutritionally sound approach to meeting iron requirements. This iron content is a small positive amidst other less desirable nutritional components.
Peanuts offer healthy fats
The peanuts in M&M's Peanut contribute some healthy monounsaturated and polyunsaturated fats, which are generally considered beneficial for heart health when consumed as part of a balanced diet. These fats can help lower levels of LDL (bad) cholesterol and reduce the risk of heart disease. However, in this product, these beneficial fats are overshadowed by a significant amount of saturated fat (10.71g per 100g) and added sugars. While peanuts themselves are nutritious, their inclusion in an ultra-processed candy diminishes the overall health benefits of their fat profile. It's important to choose whole peanuts or peanut butter without added sugars and excessive fats for optimal health benefits.
M&M's Peanut receives a FoodScore of 8/100, indicating it should be avoided due to its high content of added sugar and saturated fat, which are significant drivers of its low score.
How to eat it
M&M's Peanut is typically consumed as a snack or dessert in the US diet. It is a popular candy often enjoyed on its own, in trail mix, or as a topping for ice cream and baked goods. Due to its high calorie, sugar, and fat content, it is best consumed in very small portions and infrequently as an occasional treat rather than a regular part of your diet. Moderation is key to avoid excessive intake of less beneficial nutrients.
Portion control is crucial: measure out a small serving (e.g., 12 pieces) to avoid overconsumption of added sugar and saturated fat.
Consider pairing with nutrient-dense foods like fruit or nuts to add fiber and protein, making it a more balanced snack.
Store in a cool, dry place to maintain quality, but remember it's an occasional treat, not a pantry staple.
Things to keep in mind
Individuals with a peanut allergy must strictly avoid M&M's Peanut, as it contains peanuts, which are a common and potentially severe allergen. Symptoms can range from mild skin reactions to life-threatening anaphylaxis. For those without allergies, consuming large quantities may lead to digestive upset due to the fat and sugar content. Due to its high added sugar and saturated fat, individuals managing blood sugar levels or heart health should consume this product with extreme caution and in very limited amounts.
No, M&M's Peanut is generally not considered healthy. It scores 8/100 on FoodScore, indicating it should be avoided. This is primarily due to its high content of 46.4g of added sugar and 10.71g of saturated fat per 100g, which contribute significantly to its low nutritional value. It is best consumed as an occasional treat in very small portions.
Is M&M's Peanut good for weight loss?
M&M's Peanut is not good for weight loss. A 100g serving contains 500 calories, along with high amounts of added sugar and saturated fat. These factors contribute to a high calorie density without providing significant satiety, making it easy to overconsume calories and hinder weight management efforts. Foods lower in added sugar and saturated fat are better choices for weight loss.
Is M&M's Peanut ultra-processed?
Yes, M&M's Peanut is classified as NOVA class 4, meaning it is an ultra-processed food. This classification indicates it has undergone extensive industrial processing and contains ingredients like added sugars, fats, and artificial flavors that are not typically used in home cooking. Ultra-processed foods are generally associated with lower nutritional quality.
How much added sugar is in M&M's Peanut?
A 100g serving of M&M's Peanut contains 46.4g of added sugar. This is a very high amount, contributing significantly to its low FoodScore. The Dietary Guidelines for Americans recommend limiting added sugar intake to less than 10% of daily calories, and this product makes it challenging to stay within those recommendations.
What are some healthier alternatives to M&M's Peanut?
For a healthier alternative, consider plain roasted peanuts for protein and healthy fats without the added sugar and excessive saturated fat. If you crave something sweet, opt for a small portion of dark chocolate with a higher cocoa content, or fresh fruit. These options provide more nutrients and less added sugar and processing.
Does M&M's Peanut contain any beneficial nutrients?
While primarily a treat, M&M's Peanut does contain some beneficial nutrients from the peanuts. A 100g serving provides 10.71g of protein, 3.6g of fiber, and 2.14mg (12% DV) of iron. However, these positives are largely outweighed by the high levels of added sugar and saturated fat, making it a poor choice for nutrient acquisition.