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M&M's cookie Calories
Sweet, energy-dense cookie with candy-coated chocolate pieces
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of M&M's cookie (35 g) has 172 calories. That works out to 490 calories per 100 g. It contains 23.4 g of carbs, 1.9 g of protein, 8.1 g of fat and 0.7 g of fiber. Its 3.2 µg of Selenium covers 6% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
M&M's cookie Nutrition Facts
Selected: 1 piece (medium) · 35 g
172
KCAL / 35G
Carbs
23.4g
· 9% DV
Protein
1.9g
· 4% DV
Fat
8.1g
· 10% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 4% · Fat 42%
M&M's cookie nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 3.64 g | 18% |
| Trans fat | 0.03 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 0.7 g | 3% |
| Protein | 1.9 g | 4% |
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's cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 172 kcal |
| 1 piece (mini) | 18 g | 88 kcal |
| 1 piece (small) | 28 g | 137 kcal |
| 1 serving (medium) | 45 g | 221 kcal |
| 1 piece (large) | 50 g | 245 kcal |
| 1 piece (jumbo) | 70 g | 343 kcal |
| 2 piece (double) | 70 g | 343 kcal |
| 100 g | 100 g | 490 kcal |
| 3 piece (triple) | 105 g | 515 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About M&M's cookie
How do you make an M&M's cookie?
An M&M's cookie is made by mixing butter and sugar, adding egg and flour, then folding in the candies. Space portions apart on a baking sheet and bake until the edges are set; the centers may still feel soft when done.
Why do M&M's cookies spread too much?
M&M's cookies often spread when the dough is warm, the butter is too soft, or the baking sheet is still hot. Chilling the dough before baking and starting with a cool sheet helps the cookies hold their shape.
Do M&M's melt when baked in a cookie?
The candy shells on M&M's usually hold their shape during baking, while the chocolate inside softens. Some shells may crack or release color, so press a few extra candies onto each cookie after portioning the dough for a neater finish.
Can you freeze M&M's cookie dough?
Yes, M&M's cookie dough freezes well. Portion it first and store the dough pieces in a sealed container; thaw them in the refrigerator before baking, or bake from frozen and allow extra time for the centers to cook.
How do you keep M&M's cookies soft and chewy?
For soft, chewy M&M's cookies, avoid overmixing the dough and take the cookies out while their centers still look slightly underdone. They continue setting on the baking sheet, so waiting for them to turn firm in the oven can make them dry.
Can you use mini M&M's in an M&M's cookie?
Yes, mini M&M's work well in an M&M's cookie and distribute more evenly through the dough. They also make it easier to get candy in every bite; keep a few aside to press onto the tops before baking.
How should you store M&M's cookies?
Store M&M's cookies in an airtight container at room temperature once they have cooled completely. They usually stay pleasant for a few days; sealing them while warm traps steam and can make the cookies soft or soggy.
Can you make M&M's cookies with peanut M&M's?
Yes, peanut M&M's can be used in an M&M's cookie, but their larger size and added crunch change the texture. Chop them if you want them spread more evenly, and account for the peanut ingredient if serving someone with an allergy.
Why do M&M's sink in cookie dough?
M&M's can sink in cookie dough when the dough is loose or the candies are folded in too vigorously. Chill the dough and gently fold in the candies at the end; pressing a few onto the tops also keeps them visible.
Can you add M&M's to cookies after baking?
Yes, you can add M&M's to freshly baked cookies, but they will not stick well once the surface has cooled. Press them gently into the warm cookies as soon as they come out of the oven.
M&M's cookie Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
B2
0.06mg · 5% DV
B3
0.66mg · 4% DV
Minerals
Selenium
3.15µg · 6% DV
Sodium
112mg · 5% DV
Manganese
0.11mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
58mg · 2% DV
M&M's cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off M&M's cookie
To burn the 172 calories in 1 piece (medium) (35 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's cookie?
An M&M's cookie is an American-style baked cookie made with a sweet dough studded with colourful candy-coated chocolate pieces. It is popular in the United States and is also sold by bakeries and cafés in many other countries; home bakers often make it with chocolate candies folded into the dough.
The centre is usually soft, while the edges can turn crisp, with the candies adding bursts of chocolate and crunch. It works as an afternoon snack, a lunchbox treat or a casual dessert, often served with milk, coffee or tea. It is energy-dense and high in carbohydrates and fat; 100 g provides 490 kcal. For a lighter snack, choose one medium cookie and pair it with an unsweetened drink rather than adding another sweet.
How Nutritious Is M&M's cookie?
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's cookie 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's cookie Contain Allergens?
Contains these allergens:
Which Diets Is M&M's cookie 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's cookie Fat Profile
SATURATED
3.64g
MONOUNSATURATED
2.83g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 98:1
Above the ideal 4:1 (98:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.