1 serving (medium) of M&M’s Minis (30 g) has 147 calories. That works out to 490 calories per 100 g. It contains 19.5 g of carbs, 2.3 g of protein, 6.8 g of fat and 0.8 g of fiber. Its 39 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 55 (high), so it raises blood sugar quickly.

M&M’s Minis Nutrition Facts

Selected: 1 serving (medium) · 30 g

147

KCAL / 30G

Carbs

19.5g

· 7% DV

Protein

2.3g

· 5% DV

Fat

6.8g

· 9% DV

Fiber

0.8g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 6% · Fat 41%

M&M’s Minis nutrition facts table · 1 serving (medium) (30 g)

Nutrient	Amount	% DV
Calories	147 kcal
Total fat	6.8 g	9%
Saturated fat	3.45 g	17%
Trans fat	0.06 g
Sodium	23 mg	1%
Total carbohydrate	19.5 g	7%
Fiber	0.8 g	3%
Protein	2.3 g	5%

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 Serving of M&M’s Minis?

Serving	Amount	Calories
1 serving (medium)	30 g	147 kcal
1 piece (mini)	0.7 g	3 kcal
1 tablespoon (small)	12 g	59 kcal
1 pack (small)	18 g	88 kcal
1 ounce (medium)	28.4 g	139 kcal
0.25 cup (small)	40 g	196 kcal
1 pack (large)	45 g	221 kcal
100 g	100 g	490 kcal
1 cup (large)	160 g	784 kcal

Calculated from 490 calories per 100 g.

M&M’s Minis Vitamins & Minerals

Vitamins

B12

0.09µg · 4% DV

0.04mg · 3% DV

0.11mg · 2% DV

Biotin

0.36µg · 1% DV

Minerals

Phosphorus

39mg · 6% DV

Copper

0.04mg · 4% DV

Calcium

32mg · 3% DV

Magnesium

12mg · 3% DV

Potassium ⭐

57mg · 2% DV

Sodium

23mg · 1% DV

M&M’s Minis Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

11.6

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off M&M’s Minis

To burn the 147 calories in 1 serving (medium) (30 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

How Nutritious Is M&M’s Minis?

Nutrient density

Low

12/ 100

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

24/ 100

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 Minis 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’s Minis Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is M&M’s Minis Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ 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 Minis Fat Profile

SATURATED

3.45g

MONOUNSATURATED

1.59g

POLYUNSATURATED

0.24g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

M&M’s Minis Calories

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M&M’s Minis Nutrition Facts

M&M’s Minis nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (30 g)

How Many Calories in 1 Serving of M&M’s Minis?

M&M’s Minis Vitamins & Minerals

M&M’s Minis Glycemic Index

How to Burn Off M&M’s Minis

How Nutritious Is M&M’s Minis?

Nutrient density

Satiety score

Is M&M’s Minis Processed?

Does M&M’s Minis Contain Allergens?

Which Diets Is M&M’s Minis Good For?

M&M’s Minis Fat Profile

Compare M&M’s Minis

Foods Similar to M&M’s Minis

Have another question about M&M’s Minis?

M&M’s Minis nutrition facts table · 1 serving (medium) (30 g)