How many calories are in M&M's?
USDA numbers for plain milk chocolate M&M's per 1.69 oz package, per serving and per 10 pieces, with the sugar and saturated fat.
M&M's are small enough to eat by the handful without counting, which makes them easy to undercount. USDA lists the plain milk chocolate version at 492 calories per 100 g, and 10 pieces weigh about 7 g, so each candy is roughly 3.4 calories. Peanut and other varieties are different foods with their own numbers.
Calories in M&M's (milk chocolate) per 100 g
According to USDA FoodData Central (SR Legacy entry “Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies”), 100 g of M&M's (milk chocolate) contains 492 calories (2,059 kJ), 4.3 g of protein, 71 g of carbohydrates and 21 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 492 |
| Energy (kilojoules) | 2,059 kJ |
| Protein | 4.3 g |
| Carbohydrates | 71 g |
| Fiber | 2.8 g |
| Sugars | 64 g |
| Total fat | 21 g |
| Saturated fat | 13 g |
| Sodium | 61 mg |
| Cholesterol | 14 mg |
| Potassium | 261 mg |
| Calcium | 105 mg |
| Iron | 1.1 mg |
| Vitamin C | 0.5 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of M&M's (milk chocolate):
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 package (1.69 oz, 48 g) | 236 | 988 | 2.1 g | 34 g | 10 g |
| 1 serving (21 g) | 103 | 432 | 0.9 g | 15 g | 4.4 g |
| 10 pieces (7 g) | 34 | 144 | 0.3 g | 5 g | 1.5 g |
Macro breakdown
By energy, M&M's (milk chocolate) are about 58% carbohydrate, 4% protein and 39% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Sugar makes up nearly two thirds of the weight, 63.7 g per 100 g, so carbohydrate supplies most of the energy and the milk chocolate's fat covers much of the rest. Saturated fat is 13.1 g per 100 g, about 6.3 g in a 1.69 oz package.
How M&M's (milk chocolate) compare with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chocolate chip cookies | 492 | 5.1 g | 65 g | 25 g |
| Snickers bar | 491 | 7.5 g | 62 g | 24 g |
| Sugar cookies | 489 | 4.7 g | 66 g | 23 g |
| Tortilla chips | 472 | 7.1 g | 68 g | 21 g |
| Reese's Peanut Butter Cups | 515 | 10 g | 55 g | 31 g |
Are M&M's (milk chocolate) good for weight loss?
At 492 calories per 100 g M&M's are energy dense, and the candy-coated pieces are easy to eat without noticing. A 1.69 oz package carries about 30.6 g of sugars and 6.3 g of saturated fat, close to a third of the FDA Daily Value of 20 g. If you want a few, count out a serving (21 g, about 103 calories) into a bowl instead of eating from a larger bag. Per 100 g they sit almost level with a Snickers bar at 491 and a little below milk chocolate at 535, so the candy shell does not make them a light option.
How to log M&M's (milk chocolate) in Cal.AI
Scan the barcode on the package or search "M&M's" in Cal.AI, then set the amount: 48 g for a 1.69 oz package, 21 g for a serving or 7 g per 10 pieces. If you ate from a bowl, count the pieces and log them in tens, about 34 calories each time, using the serving + control. The common mistake is logging a handful as one 21 g serving when you ate more, so count or weigh when you can.
Frequently asked questions
How many calories are in a single M&M?
About 3.4 calories. USDA lists 10 plain milk chocolate M&M's at 7 g and about 34 calories, so each piece weighs about 0.7 g. That makes counting easy: 20 pieces are about 69 calories and 30 pieces about 103, the same as one 21 g serving. Peanut M&M's are larger and are not covered by these numbers.
How many calories are in a pack of M&M's?
A standard 1.69 oz package of milk chocolate M&M's (48 g) has about 236 calories in USDA data, with about 2.1 g of protein, 34.2 g of carbohydrate and 10.1 g of fat. It also holds about 30.6 g of sugars. Larger bags contain several servings, so check the servings per container on the label before you log.
How much sugar is in M&M's?
USDA lists 63.7 g of total sugars per 100 g of milk chocolate M&M's, more than plain milk chocolate (51.5 g) or a Snickers bar (50.5 g). A 1.69 oz package has about 30.6 g and a 21 g serving about 13.4 g. For comparison, the FDA Daily Value for added sugars is 50 g, and the label's added-sugars line shows how much is added.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies” (FDC ID 169583). FoodData Central
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. FDA
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