M and m

Candy

Item Rating: 30/100

1 serving (30 grams) contains 140 calories, 1.0 grams of protein, 6.0 grams of fat, and 19.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1120.0
% Daily Value*
Total Fat		48 g	61%
	Saturated Fat	28.0 g	140%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		120 mg	5%
Total Carbohydrates		152.0 g	55%
	Dietary Fiber	0 g	0%
	Sugars	136.0 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		2.4 mg	13%
Potassium		320.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

⚠️ Contains trans fat

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 432 cal (40.3%)

Protein: 32 cal (3.0%)

Carbs: 608 cal (56.7%)

About M and m

M&M's are small, colorful button-shaped chocolate candies originating in the United States. They were introduced in 1941 by Mars, Incorporated and are widely recognized as a popular treat globally. Classic M&M's are made of a milk chocolate center covered with a candy shell, though variations such as peanut, pretzel, and dark chocolate exist. Nutritionally, a standard serving (about 1 oz or 28g) of milk chocolate M&M's contains around 140 calories, 18g of carbohydrates (primarily from sugar), 5g of fat, and 1g of protein. They are low in essential nutrients like vitamins and minerals and are considered an indulgent, energy-dense snack with high sugar content.

Health Benefits

• Quick energy source due to the high carbohydrate and sugar content, which provides a rapid glucose spike.
• Contains trace amounts of calcium from the milk chocolate, important for bone health.
• Includes small quantities of iron from the cocoa content, which supports oxygen transport in the blood.

Dietary Considerations

Allergens: Contains milk, soy, peanuts (in specific varieties), tree nuts (from cross-contamination)

Suitable for: Vegetarian

Not suitable for: Vegan, lactose-intolerant individuals (due to milk), nut-allergic individuals (especially certain varieties)

Selection and Storage

Store M&M's in a cool, dry place at room temperature to prevent melting or the candy shell from becoming sticky.

Common Questions About M and m Nutrition

How many calories are in a serving of M&M's?

A typical serving of plain M&M's (1 ounce or about 32 pieces) contains approximately 140 calories. This serving also includes 5 grams of fat, 19 grams of carbohydrates, and 1 gram of protein.

Are M&M's suitable for a keto diet?

No, M&M's are not keto-friendly due to their high carbohydrate content. A single serving contains around 19 grams of net carbs, which is too high for the carbohydrate limits typically recommended in a ketogenic diet.

What health concerns are associated with eating M&M's?

M&M's are high in sugar, with a single-serving containing about 17 grams. Consuming them in excess may contribute to weight gain, blood sugar spikes, and increased risk of cavities. Additionally, artificial colorings in M&M's have been studied for potential health effects, though they are considered safe by regulatory authorities.

What is the recommended portion size for M&M's?

The recommended portion size is 1 ounce, roughly equivalent to 32 pieces of plain M&M's. This provides a moderate amount of calories and sugar, allowing you to enjoy the candy as a treat without overindulging.

How do M&M's compare to other chocolate candies?

M&M's have similar calorie and sugar content to other chocolate candies like Skittles or Reese's Pieces but are unique because they have a crunchy candy shell. They are less dense than pure chocolate bars like Hershey's but may have more additives such as artificial colorings.

Data Sources & Scientific References