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Mini M&M's Calories
Small candy-coated milk chocolate pieces; a high-sugar, energy-dense treat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Mini M&M's (28 g) has 137 calories. That works out to 483 calories per 100 g. It contains 20.1 g of carbs, 1.2 g of protein, 6 g of fat and 0.6 g of fiber. Its 0.1 mg of B2 covers 9% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mini M&M's Nutrition Facts
Selected: 1 ounce (medium) · 28.3 g
137
KCAL / 28.3G
Carbs
20.1g
· 7% DV
Protein
1.2g
· 2% DV
Fat
6g
· 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 58% · Protein 3% · Fat 39%
Mini M&M's nutrition facts table · 1 ounce (medium) (28.3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.74 g | 19% |
| Trans fat | 0.03 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 20.1 g | 7% |
| Fiber | 0.6 g | 2% |
| Protein | 1.2 g | 2% |
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 oz of Mini M&M's?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.3 g | 137 kcal |
| 1 piece (mini) | 0.5 g | 2 kcal |
| 1 teaspoon (small) | 5 g | 24 kcal |
| 1 tablespoon (medium) | 10 g | 48 kcal |
| 20 piece (mini) | 10 g | 48 kcal |
| 1 serving (medium) | 28 g | 135 kcal |
| 1 pack (medium) | 42 g | 203 kcal |
| 100 g | 100 g | 483 kcal |
| 1 cup (large) | 160 g | 773 kcal |
Calculated from 483 calories per 100 g.
Mini M&M's Vitamins & Minerals
Vitamins
B2
0.11mg · 8% DV
B12
0.17µg · 7% DV
B5
0.11mg · 2% DV
Biotin
0.62µg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Phosphorus
28mg · 4% DV
Iron
0.68mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
51mg · 2% DV
Sodium
34mg · 1% DV
Mini M&M's Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mini M&M's
To burn the 137 calories in 1 ounce (medium) (28.3 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.
How Nutritious Is Mini M&M's?
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 Mini M&M's 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 Mini M&M's Contain Allergens?
Contains these allergens:
Which Diets Is Mini M&M's 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
Mini M&M's Fat Profile
SATURATED
3.74g
MONOUNSATURATED
1.81g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.