Candies, M&M MARS Pretzel Chocolate Candies
Whole food · Sweets
Photo: Wikipedia
M&M's Pretzel Chocolate Candies are a crunchy, salty-sweet treat featuring a crispy pretzel center coated in milk chocolate and a colorful, hard candy shell. Each bite delivers a satisfying snap followed by a rich, creamy chocolate flavor, making it a popular snack for both kids and adults. With 447 kcal per 100g, they are energy-dense, primarily from carbohydrates and fats, but also provide a small amount of protein and fiber.
Calorie split: 4% protein · 65% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love M&M's Pretzel for its addictive combination of crunchy pretzel, smooth chocolate, and colorful candy shell, which creates a multi-texture experience. It's also a nostalgic and versatile snack, often enjoyed during movie nights, parties, or as a quick treat, blending classic American candy culture with a playful twist.
⚠️ Watch-outs & how to enjoy it better
Due to its high sugar (50g per 100g) and fat content, it can cause blood-sugar spikes and is not ideal for those monitoring calorie intake or managing diabetes. To counteract this, pair a small portion with protein-rich foods like nuts or yogurt, practice portion control by sticking to a 30g serving, and avoid consuming it on an empty stomach.
Key benefits
- Provides quick energy from carbohydrates
- Contains a small amount of protein (5g per 100g)
- Offers a satisfying crunch and sweet-salty flavor profile
- Convenient, portable snack for on-the-go consumption
- Can be used as a fun topping or mix-in for desserts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original M&M's were inspired by a method used by soldiers during the Spanish Civil War, where chocolate was coated in a hard shell to prevent melting, and the pretzel version was introduced in 2010 as a limited-edition flavor that became a permanent favorite.
Full nutrition (USDA data · scales with serving)
| Water | 4.8 g |
| Energy | 447 kcal |
| Energy | 1869 kj |
| Protein | 5.0 g |
| Total lipid (fat) | 15.0 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 72.9 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 50.0 g |
| Calcium, Ca | 50.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 475 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 3.3 ug |
| Fluoride, F | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.20 mg |
| Niacin | 0.43 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 15.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 29.3 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 34.0 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 116 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.37 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 11.0 mg |
| Theobromine | 126 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.0 g |
| SFA 4:0 | 0.16 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 0.54 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.69 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.8 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 3.4 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.20 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Candies, honey-combed, with peanut butter — USDA does not publish this profile for Candies.
| Tryptophan | 0.09 g |
| Threonine | 0.21 g |
| Isoleucine | 0.24 g |
| Leucine | 0.61 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.33 g |
| Valine | 0.31 g |
| Arginine | 1.1 g |
| Histidine | 0.22 g |
| Alanine | 0.36 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.56 g |
| Proline | 0.55 g |
| Serine | 0.58 g |
FAQ
Are M&M's Pretzel suitable for vegetarians?
Yes, M&M's Pretzel are generally considered vegetarian-friendly as they do not contain meat-based ingredients, but it's always best to check the packaging for specific dietary certifications.
How does the pretzel center affect the nutritional profile compared to regular M&M's?
The pretzel center adds a small amount of fiber and a salty crunch, but it also increases the carbohydrate content slightly, while the overall calorie and fat levels remain similar to regular M&M's.
Can M&M's Pretzel be used in baking?
Yes, they can be used in baking, such as in cookies, brownies, or as a topping for cakes, adding a crunchy texture and sweet-salty flavor to desserts.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.47 kcal/g · 4% calories from protein · 2.5 g fiber · 50.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.