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M&M Calories
Chocolate candy with sugar shell
CALORIES
GI
POTASSIUM
FIBER
M&M Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
70g
· 59%
Protein
4.6g
· 4%
Fat
19.8g
· 37%
Fiber
2.3g
M&M Vitamins & Minerals
Vitamins
B2
0.11mg · 8% DV
B12
0.2µg · 8% DV
B1
0.03mg · 3% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
110mg · 16% DV
Zinc
1mg · 9% DV
Magnesium
35mg · 8% DV
Calcium
60mg · 6% DV
M&M Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is M&M Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does M&M Contain Allergens?
Contains these allergens:
Which Diets Is M&M Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
M&M Fat Profile
SATURATED
12.2g
MONOUNSATURATED
5.2g
POLYUNSATURATED
0.5g
Foods Similar to M&M
M&M — Frequently Asked Questions
Why do M&M’s melt in the mouth but not as easily in the hand?
The colored sugar shell slows the chocolate from softening during brief handling. In the mouth, warmth and saliva dissolve the shell and melt the chocolate center.
How should opened M&M’s be stored?
Keep them tightly sealed in a cool, dry place away from sunlight. Heat and humidity can make the coating sticky and affect the chocolate’s appearance.
Should M&M’s be kept in the refrigerator?
Refrigeration can help in very hot weather, but store them in an airtight container. Condensation after removal can affect the candy shell, so let the closed container return to room temperature before opening it.
Can M&M’s be frozen?
Freezing is usually unnecessary, but they can be frozen for a short time in airtight packaging. Thaw them while still sealed to reduce moisture forming on the coating.
Is a whitish coating on M&M’s a sign of mold?
A pale film on chocolate is often fat bloom or sugar bloom caused by temperature changes, and it is not usually a food-safety issue. Discard the product if it has visible mold, moisture damage, an off smell, or an unusual taste.
Can people with milk or soy allergy eat M&M’s?
No. M&M’s contain milk and soy, so people with these allergies should avoid them and check the package label for the specific product and market.
Are M&M’s good before or after a workout?
They may provide quick energy before exercise, but they are not a well-rounded sports snack. After training, a meal or snack that includes protein and nutrient-rich carbohydrate sources is a better choice for recovery.
What can I eat with M&M’s to make a snack more satisfying?
Have a small portion alongside plain yogurt, fruit, or unsalted nuts instead of eating directly from the bag. Pairing them with foods that provide protein or fibre can help make the snack feel more filling.
Do M&M’s offer the same benefits as dark chocolate?
No. Dark chocolate may contain a higher proportion of cocoa, whereas M&M’s are an ultra-processed confectionery with a sugar shell and added ingredients. Benefits linked to cocoa-rich dark chocolate should not be assumed to apply to M&M’s.
What does it mean that M&M’s are ultra-processed?
Ultra-processed foods typically use multiple industrial ingredients and processes to create a long shelf life, flavor, texture, and appearance. M&M’s can fit as an occasional treat, but minimally processed foods are better as the foundation of everyday eating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.