M&M'S Dark Chocolate receives a FoodScore of 2/100 (Avoid) primarily due to its **high added sugar content** and status as an ultra-processed food.
FoodScore: 2/100 (Avoid) due to significant added sugar and saturated fat.
Contains 57.1g of added sugar per 100g, contributing to its low score.
Classified as NOVA 4, indicating it is an ultra-processed food.
Provides 3.61g of fiber and 2.14mg of iron per 100g.
Best consumed infrequently and in small portions due to its nutritional profile.
Scores -14 points above the sweet category average (16/100 across 71 foods).
Fiber
3.61g
13% of Daily Value
Protein
3.57g
7% of Daily Value
Added sugar
57.1g
114% of Daily Value
Sodium
18mg
1% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Micronutrients (Iron)+2
−
What holds it back
Added sugar (57.1g)-25
Saturated fat (14.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 2
M&M'S Dark Chocolate scores 2 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its high concentration of added sugar, which stands at 57.1g per 100g, incurring a significant penalty of 25 points. The product also contains 14.29g of saturated fat per 100g, leading to a 15-point penalty. As an ultra-processed food (NOVA class 4), it receives an additional 10-point penalty, along with a 3-point penalty for concentrated ultra-processed fat. While the product does offer some fiber (3.61g per 100g) and iron (2.14mg per 100g), contributing 3 and 2 bonus points respectively, these are insufficient to offset the substantial penalties. The presence of ingredients like sugar and corn syrup early in the ingredient list underscores the high sugar content. Compared to a generic dark chocolate, M&M'S Dark Chocolate has a similar profile in terms of high sugar and fat, but the added colors and other processing agents further categorize it as ultra-processed.
Health benefits
What the nutrients in m&m's dark chocolate actually do for you, grounded in established dietary science.
Provides a Source of Iron
M&M'S Dark Chocolate contains 2.14mg of iron per 100g, which contributes 12% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, this product can contribute a small amount of iron to the diet, especially for individuals who may have lower iron intake from other foods. It's important to consider the overall nutritional context when relying on such sources.
Contains Dietary Fiber
This product provides 3.61g of dietary fiber per 100g, which is a modest amount. Dietary fiber is important for digestive health and can contribute to satiety. While not a high-fiber food, the presence of fiber is a positive aspect compared to many other sweet snacks that offer minimal to no fiber. The fiber content comes primarily from the cocoa solids in the dark chocolate.
Offers a Moment of Enjoyment
Foods like M&M'S Dark Chocolate can serve as an occasional treat, providing sensory pleasure and satisfaction. In a balanced dietary pattern, there is room for small portions of enjoyable foods. This product can fit into a varied diet when consumed mindfully and in moderation, without displacing more nutrient-dense options. The key is to manage portion sizes and frequency.
M&M'S Dark Chocolate receives a FoodScore of 2/100 (Avoid) primarily due to its high added sugar content and status as an ultra-processed food.
How to eat it
M&M'S Dark Chocolate is typically consumed as a snack or dessert, often in casual settings. A common serving size is 28g, which is a small handful. Due to its high sugar and fat content, it's easy to overconsume, leading to excess calorie intake.
Pair with nutrient-dense foods like a handful of unsalted nuts or a piece of fruit to add fiber and protein, which can help with satiety.
Portion out a small amount (e.g., 1/4 cup) into a bowl to avoid eating directly from the bag, which can lead to unintentional overconsumption.
Consider using M&M'S Dark Chocolate as an occasional topping for yogurt or oatmeal, rather than a standalone snack, to integrate it into a more balanced meal.
Store in a less accessible place to reduce the frequency of consumption, promoting mindful eating habits.
Things to keep in mind
Consumers should be aware of the artificial colorings present in M&M'S Dark Chocolate, including Blue 1 Lake, Yellow 6, and Red 40. While approved for use by regulatory bodies, some individuals may choose to limit their intake of artificial colors. The product also contains common allergens such as skim milk, milkfat, 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 caution and in very small, infrequent portions. The overall ultra-processed nature of the food also means it provides less nutritional value compared to whole, unprocessed foods.
M&M'S Dark Chocolate receives a FoodScore of 2/100, indicating it is not a healthy choice for regular consumption. This is primarily due to its high added sugar content (57.1g per 100g) and significant saturated fat (14.29g per 100g). While it offers a small amount of iron and fiber, these do not outweigh the less favorable nutritional aspects.
How does M&M'S Dark Chocolate compare to other chocolate candies?
Compared to many other chocolate candies, M&M'S Dark Chocolate has a similar nutritional profile, often being high in added sugars and saturated fats. For instance, a Hershey's Milk Chocolate Bar also contains high levels of sugar and fat. The M&M'S product is also classified as ultra-processed due to its ingredients and manufacturing.
What is 'soy lecithin' in the ingredient list?
Soy lecithin is an emulsifier derived from soybeans, commonly used in chocolate to help bind ingredients together and create a smooth texture. 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 Dark Chocolate?
A reasonable portion size for M&M'S Dark Chocolate, given its nutritional profile, is typically a small amount, such as the declared serving size of 28g. This helps to manage the intake of added sugars and calories. Consuming it infrequently as an occasional treat is recommended.
Can children eat M&M'S Dark Chocolate?
Children can consume M&M'S Dark Chocolate in moderation. However, due to its high added sugar content and artificial colors, it's advisable to limit intake to small, occasional portions. Prioritizing whole, unprocessed snacks for children is generally recommended for optimal nutrition.