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M&M's candy Calories
Sugar-coated chocolate candy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (mini) of M&M's candy (45 g) has 216 calories. That works out to 479 calories per 100 g. It contains 32 g of carbs, 2.1 g of protein, 8.8 g of fat and 0.9 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 62 (high), so it raises blood sugar quickly.
M&M's candy Nutrition Facts
Selected: 1 pack (mini) · 45 g
216
KCAL / 45G
Carbs
32g
· 12% DV
Protein
2.1g
· 4% DV
Fat
8.8g
· 11% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 4% · Fat 37%
M&M's candy nutrition facts table · 1 pack (mini) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 5.31 g | 27% |
| Trans fat | 0.05 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 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 Mini Pack of M&M's candy?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (mini) | 45 g | 216 kcal |
| 1 piece (small) | 0.9 g | 4 kcal |
| 1 tablespoon (medium) | 15 g | 72 kcal |
| ½ cup (half) | 85 g | 407 kcal |
| 1 pack (medium) | 90 g | 431 kcal |
| 100 g | 100 g | 479 kcal |
| 1 cup (medium) | 170 g | 814 kcal |
| 1 pack (large) | 180 g | 862 kcal |
Calculated from 479 calories per 100 g.
Frequently Asked Questions About M&M's candy
What are M&M's candy made of?
Classic M&M's candy has a milk-chocolate center covered by a crisp, colored sugar shell. Other varieties have different centers, such as peanuts or caramel, and ingredients can vary by product and country.
Why don't M&M's candy melt in your hand?
The hard sugar shell separates the chocolate from your fingers, so M&M's candy is less likely to smear immediately. The chocolate inside still melts with heat, and the candies can soften or stick together in a warm place.
What does the M&M's name mean?
The M&M's name comes from the surnames of the brand's founders, Forrest Mars and Bruce Murrie. The small “m” printed on each candy is a separate brand mark, not an ingredient label.
Can dogs eat M&M's candy?
No, dogs should not eat M&M's candy. Its chocolate can be toxic to dogs, and the amount of risk depends partly on the dog's size and how much was eaten; contact a veterinarian promptly if your dog gets into a pack.
Are M&M's candy gluten-free?
Many standard M&M's varieties are made without wheat ingredients, but recipes and cross-contact precautions can differ by product and country. Check the ingredients and allergen statement on the specific package if you need to avoid gluten.
Do M&M's candy expire?
M&M's candy can lose flavor and texture over time, even though its low-moisture sugar shell helps protect the chocolate. Use the package's best-before date as a guide and keep unopened candy sealed in a cool, dry place.
Can you freeze M&M's candy?
Yes, you can freeze M&M's candy, though it usually does not need freezing. Keep it tightly sealed; when you take it out, let the closed package warm to room temperature before opening to reduce condensation on the candy.
What's the difference between peanut M&M's and regular M&M's candy?
Peanut M&M's have a whole peanut inside the chocolate and sugar shell, while regular milk-chocolate M&M's have a chocolate center without a peanut. The peanut version is therefore a different variety, not just a larger regular candy.
Can you bake with M&M's candy?
Yes, M&M's candy works as a mix-in or topping for cookies, brownies, and cakes. The chocolate softens in the oven, and the colored shell may crack or bleed, so adding some candies after baking helps preserve their appearance.
Do M&M's candy make children hyperactive?
No, research has not established that sugar in M&M's candy causes hyperactivity in children. The candy is still a sugary treat, so keep portions moderate and avoid making it a frequent substitute for meals or snacks with more nutritional value.
M&M's candy Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B12
0.08µg · 3% DV
Biotin
0.81µg · 3% DV
B1
0.02mg · 2% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
53mg · 8% DV
Iron
0.86mg · 5% DV
Manganese
0.1mg · 4% DV
Potassium ⭐
84mg · 2% DV
Sodium
33mg · 1% DV
M&M's candy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off M&M's candy
To burn the 216 calories in 1 pack (mini) (45 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 candy?
M&M's candy consists of small pieces with a milk-chocolate centre and a crisp, brightly coloured sugar shell. This American-origin sweet is made to be eaten by the handful or shared from a bag.
The smooth, sweet chocolate contrasts with the shell’s light crunch. It is often enjoyed as a movie-night or travel snack, and the colourful pieces can also decorate cookies and cakes. Its nutrition is mainly carbohydrate and fat, with 71.2 g of carbohydrate per 100 g. For a smaller treat, portion a few pieces into a bowl instead of eating from the bag, or sprinkle them over plain yogurt with fruit.
How Nutritious Is M&M's candy?
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 candy 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 candy Contain Allergens?
Contains these allergens:
Which Diets Is M&M's candy 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 candy Fat Profile
SATURATED
5.31g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 86:1
Above the ideal 4:1 (86:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.