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M&Ms Calories
Colorful candy-coated chocolate pieces
CALORIES
GI
POTASSIUM
FIBER
M&Ms Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
70.7g
· 59%
Protein
4.6g
· 4%
Fat
19.8g
· 37%
Fiber
2.2g
M&Ms Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B1
0.07mg · 6% DV
Biotin
1.2µg · 4% DV
B12
0.1µg · 4% DV
Minerals
Phosphorus
110mg · 16% DV
Magnesium
37mg · 9% DV
Zinc
1mg · 9% DV
Calcium
69mg · 7% DV
M&Ms Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is M&Ms 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&Ms Contain Allergens?
Contains these allergens:
Which Diets Is M&Ms 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&Ms Fat Profile
SATURATED
11.5g
MONOUNSATURATED
5.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Foods Similar to M&Ms
M&Ms — Frequently Asked Questions
How should M&Ms be stored after opening?
Keep them in a tightly closed container in a cool, dry cupboard. Heat and humidity can melt the chocolate, dull the coating, or make the pieces stick together.
Can M&Ms be stored in the refrigerator?
They can be refrigerated during very hot weather, but condensation after removal may affect the candy shell. Let the closed container return to room temperature before opening it to reduce moisture exposure.
Can you freeze M&Ms?
Freezing is usually unnecessary, and the texture of the shell or chocolate may change after thawing. If you need to freeze them, use an airtight container and thaw it while still sealed.
Are M&Ms better before or after a workout?
A small amount may provide quick energy before activity, although the fat content can feel heavy for some people before exercise. After training, M&Ms alone are not a balanced recovery snack; pair them with a protein-rich, nourishing food if you have them.
Do M&Ms affect sleep if eaten at night?
A small serving is unlikely to disrupt sleep for most people, but late-night sweets can reinforce habitual snacking. People who are sensitive to chocolate-related stimulants may notice more of an effect.
How do M&Ms compare with dark chocolate?
M&Ms are a sugar-coated, ultra-processed candy, while dark chocolate generally has a stronger cocoa flavor that varies with cocoa content. Dark chocolate can still contain substantial sugar and fat, so ingredients and portion size matter for both.
Does the candy shell keep M&Ms from melting completely?
The shell helps reduce chocolate transfer to your fingers, but M&Ms can still melt in warm conditions. Avoid leaving them in direct sunlight or inside a hot car.
Are M&Ms safe for people with milk or soy allergies?
No. M&Ms contain milk and soy allergens, so people with these allergies should avoid them and always check the current package label for allergen information.
Are M&Ms a good everyday snack for children?
They can fit as an occasional small treat, but they are not an ideal everyday snack. Offering foods such as fruit, yogurt, or nuts more often supports a more balanced snack routine.
Are M&Ms addictive?
M&Ms are not considered addictive in the clinical sense. However, their sweet taste, crunchy shell, and easy-to-eat format can make it easy to keep reaching for more, so serving a portion rather than eating from the bag can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.