M&M Nutrition Facts



Published: 18 May 2023

m&m brand logo amongst many m&m chocolates

M&Ms are “colorful button-shaped chocolates” produced by Mars, Incorporated. The candy shell, each marked with the letter “m”, encases a filling that varies depending upon the variety of M&M’s. Here’s a quick fun fact: the rarest M&M color is brown. Strange since it is actually chocolate?

But, who doesn’t love the colorful crunch of M&Ms? While these candies are undeniably delightful, it’s important to know what’s inside. Here in this article, we uncover 18 M&M nutrition facts to shed light on your favorite chocolate brand. Now, let’s unwrap the nutrition facts!

Table of Contents

Caloric Content

M&Ms, like most candies, are high in calories. A single M&M is about 3 calories, and a single serving has about 160 calories. This means a single packet is well over 400 calories. Most of these calories come from sugar.

Sugar Content

M&Ms are primarily made of sugar, about 16 grams of sugar per serving. They contribute significantly to your daily sugar intake, as well as sugar crashes.

Fat Content

M&Ms contain a significant amount of fat, particularly saturated fat, as they are made with milk chocolate. There are about 3 grams of saturated fat per serving and over 11 grams in a single pack.

peanut m&m chocolate candy flat lay shot
Image from Adobe Stock

Protein Content

M&Ms have a small amount of protein about 4 grams, which comes from the milk ingredients in the chocolate.


M&Ms have about 66 grams of carbohydrates. This makes up about 25% of our daily carb intake and is considered rather high due to the sugar content.

Sodium Content

M&Ms have a low (almost negligible) sodium content, only 68 milligrams compared to many other snack foods.

Cholesterol Levels

M&Ms contain 10 milligrams of cholesterol due to the presence of milk products in the chocolate.

Contains Allergens

M&Ms can contain dairy and soy, which are common allergens.

Different Varieties

M&Ms come in a variety of flavors, each with a slightly different nutritional profile.

m&m chocolates flat lay shot
Image from Adobe Stock

Vitamin and Mineral Content

M&Ms contain small amounts of certain vitamins and minerals, including 77 milligrams of calcium and 0.7 milligrams of iron.

Gluten-Free Options

Most M&Ms are gluten-free, but it’s important to check the packaging as some special flavors may contain gluten.

Caffeine Content

M&Ms have a small amount of caffeine due to the cocoa in the chocolate.

Fiber Content

M&Ms contain a small amount of dietary fiber, about 2 grams.

Trans Fats

M&Ms do not contain trans fats. That said, it still packs a significant amount of calories and sugars that can still contribute to overall body fat percentages.

Artificial Colors

The colorful shells of M&Ms contain artificial colors, which some people may be sensitive to.

m&m cartoon characters
Image from Facebook

Contains GMOs

M&Ms contain ingredients derived from genetically modified organisms (GMOs), such as sugar from genetically modified sugar beets.

Dark Chocolate Options

M&M offers a dark chocolate variety, which may provide some health benefits due to the higher cocoa content.

Final Word

In conclusion, these 18 M&M nutrition facts help reveal the nutritional details of this popular candy. While M&Ms can certainly be enjoyed as a treat, they should be consumed in moderation as part of a balanced diet. Always remember, portion control is key when enjoying sweet treats like M&Ms!