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M&M cookies Calories
Sweet cookie with candy-coated chocolate pieces
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of M&M cookies (28 g) has 137 calories. That works out to 490 calories per 100 g. It contains 19 g of carbs, 1.6 g of protein, 6.2 g of fat and 0.6 g of fiber. Its 0.1 mg of B2 covers 5% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
M&M cookies Nutrition Facts
Selected: 1 piece (medium) · 28 g
137
KCAL / 28G
Carbs
19g
· 7% DV
Protein
1.6g
· 3% DV
Fat
6.2g
· 8% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 5% · Fat 40%
M&M cookies nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 0.6 g | 2% |
| Protein | 1.6 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium M&M cookies?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 137 kcal |
| 1 piece (mini) | 14 g | 69 kcal |
| 1 serving (small) | 30 g | 147 kcal |
| 1 piece (large) | 45 g | 221 kcal |
| ½ cup (chopped) | 55 g | 270 kcal |
| 2 piece (double) | 56 g | 274 kcal |
| 1 piece (jumbo) | 60 g | 294 kcal |
| 1 serving (large) | 75 g | 368 kcal |
| 3 piece (triple) | 84 g | 412 kcal |
| 100 g | 100 g | 490 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About M&M cookies
How do you make M&M cookies?
M&M cookies are made by folding candy-coated chocolate pieces into cookie dough. Cream butter and sugar, mix in the egg and dry ingredients, then gently stir in the M&M's. Portion the dough onto a baking sheet and bake until the edges are set.
Why do M&M cookies spread too much?
M&M cookies often spread because the butter is too warm or the dough is too soft. Chill the portioned dough before baking, and leave space between cookies on the baking sheet so they do not run together.
How do you keep M&M cookies soft?
Store M&M cookies in an airtight container once they have cooled completely. Sealing them while warm traps steam and can make them soggy; keeping them tightly covered helps prevent them from drying out.
Can you freeze M&M cookie dough?
Yes, M&M cookie dough freezes well. Shape it into individual portions and seal them in a freezer-safe container or bag. Bake the portions after thawing them in the refrigerator, since frozen dough may otherwise bake unevenly.
Can you freeze baked M&M cookies?
Yes, baked M&M cookies can be frozen after they have cooled completely. Place them in a sealed freezer-safe container with parchment between layers, then thaw at room temperature to limit condensation on the candy coating.
Why are my M&M cookies hard?
M&M cookies are usually hard because they were baked too long or contain too much flour. Take them out when the edges are set but the centers still look slightly soft; they continue to firm up as they cool.
Can you use mini M&M's in M&M cookies?
Yes, mini M&M's work well in M&M cookies and spread the candy pieces more evenly through the dough. Fold them in gently near the end, and press a few onto each portion if you want the candies to show on top.
Should you chill M&M cookie dough before baking?
Yes, chilling M&M cookie dough helps it hold its shape and can make the cookies thicker. It also gives the flour time to absorb moisture; keep the dough covered while it chills so the surface does not dry out.
Why do the colors bleed in M&M cookies?
The colors on M&M's can bleed in cookies when the candy coating gets wet or cracks during baking. Fold the pieces in gently and avoid overmixing; pressing a few candies onto the dough just before baking keeps the tops colorful.
What is the difference between M&M cookies and chocolate chip cookies?
M&M cookies use candy-coated chocolate pieces, while chocolate chip cookies use chocolate chips. The candy shell adds color and a firmer outer bite, and the two styles can use a similar buttery cookie dough.
M&M cookies Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.12µg · 4% DV
B3
0.53mg · 3% DV
Minerals
Selenium
2.52µg · 5% DV
Sodium
90mg · 4% DV
Phosphorus
26mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
41mg · 1% DV
M&M cookies Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off M&M cookies
To burn the 137 calories in 1 piece (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is M&M cookies?
M&M cookies are American-style cookies made with a sweet dough studded with colourful, candy-coated chocolate pieces. They may be soft and chewy in the middle or baked crisp at the edges, with the pieces adding a little crunch and bursts of chocolate flavour. The recipe is a playful variation on the familiar chocolate chip cookie.
They’re commonly served as an afternoon snack, packed in lunchboxes, or set out at parties, often alongside a glass of milk. These are energy-dense, sweet treats rather than a filling everyday staple; a 100 g portion provides 490 calories. Pair one with fruit or unsweetened tea if you’d like a less-sweet snack, or make smaller cookies to keep portions modest.
How Nutritious Is M&M cookies?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is M&M cookies Processed?
NOVA 3
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 cookies Contain Allergens?
Contains these allergens:
Which Diets Is M&M cookies 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 cookies Fat Profile
SATURATED
2.55g
MONOUNSATURATED
2.24g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 78:1
Above the ideal 4:1 (78:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.