Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies
Whole food · Sweets
Photo: Wikipedia
M&M's Milk Chocolate Candies are small, candy-coated chocolate buttons with a crisp sugar shell that gives way to a smooth, creamy milk chocolate center. Each bite delivers a satisfying snap followed by a rich, sweet chocolate flavor. Nutritionally, they are an energy-dense treat, providing 492 kcal per 100g, primarily from carbohydrates and fats.
Calorie split: 4% protein · 58% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love M&M's for the playful combination of the crunchy shell and smooth chocolate, and for their iconic, colorful branding that makes them a fun, shareable treat for all ages.
⚠️ Watch-outs & how to enjoy it better
They are high in sugar (63.68g per 100g) and calories, which can contribute to blood-sugar spikes and are not ideal for those monitoring intake. To counteract this, practice strict portion control (e.g., stick to a small handful) and pair them with a source of protein or healthy fat (like nuts or Greek yogurt) to slow sugar absorption.
Key benefits
- Quick source of energy from carbohydrates
- Contains small amounts of protein and dietary fiber
- Convenient, portable, and shelf-stable snack
- Provides a quick mood boost for many people
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'M' stamped on each candy is applied by a specialized printing machine and is made from edible, food-grade ink.
Full nutrition (USDA data · scales with serving)
| Water | 1.7 g |
| Energy | 492 kcal |
| Energy | 2057 kj |
| Protein | 4.3 g |
| Total lipid (fat) | 21.1 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 71.2 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 63.7 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 44.0 mg |
| Phosphorus, P | 146 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 3.3 ug |
| Fluoride, F | 17.5 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.21 mg |
| Niacin | 0.27 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 21.7 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 56.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 187 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.64 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 14.0 mg |
| Theobromine | 143 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 13.1 g |
| SFA 4:0 | 0.46 g |
| SFA 6:0 | 0.17 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 0.20 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.61 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 5.5 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 5.6 g |
| SFA 20:0 | 0.16 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 14:1 | 0.08 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 4.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.92 g |
| PUFA 18:2 | 0.86 g |
| PUFA 18:3 | 0.06 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 | 0.17 g |
| Cholesterol | 14.0 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 gluten-free?
While the primary ingredients (chocolate, sugar) are naturally gluten-free, M&M's are manufactured on shared equipment. The company states they are not suitable for people with celiac disease due to the risk of cross-contamination.
What is the candy coating made of?
The colorful shell is primarily made of sugar and cornstarch, with food coloring and a food-grade wax coating for shine and to prevent sticking.
Do M&M's contain peanuts?
The classic Milk Chocolate variety does not contain peanuts. However, Peanut, Peanut Butter, and other varieties do. Always check the label for allergen warnings.
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 4.92 kcal/g · 4% calories from protein · 2.8 g fiber · 63.7 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.