Food guide

M&M's

M&M's is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of m&m's for fair comparison. Typical serving: 100 g — 492 kcal per 100 g serving.

Nutrition information for M&M's
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	492 kcal	492 kcal	100 kcal
Protein	4.3 g	4.3 g	0.9 g
Carbohydrate	71.2 g	71.2 g	14.5 g
Fat	21.1 g	21.1 g	4.3 g
Fibre	2.8 g	2.8 g	0.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of m&m's, with a typical serving and FDA Daily Value for adults.

Micronutrients for M&M's
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	56 µg	56 µg	6%
Vitamin C	0.5 mg	0.5 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.36 mg	0.36 mg	2%
Vitamin K	4 µg	4 µg	3%
Thiamin	0.079 mg	0.079 mg	7%
Riboflavin	0.21 mg	0.21 mg	16%
Niacin	0.27 mg	0.27 mg	2%
Vitamin B6	0.025 mg	0.025 mg	1%
Folate	8 µg	8 µg	2%
Vitamin B12	0.53 µg	0.53 µg	22%
Pantothenic acid	0.33 mg	0.33 mg	7%
Choline	21.7 mg	21.7 mg	4%
Minerals
Calcium	105 mg	105 mg	8%
Iron	1.1 mg	1.1 mg	6%
Magnesium	44 mg	44 mg	10%
Phosphorus	146 mg	146 mg	12%
Potassium	261 mg	261 mg	6%
Sodium	61 mg	61 mg	3%
Zinc	1.6 mg	1.6 mg	15%
Selenium	3.3 µg	3.3 µg	6%
Copper	0.34 mg	0.34 mg	38%
Manganese	0.33 mg	0.33 mg	14%

Source: USDA FoodData Central — Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat m&m's?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
M&M's is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.