# How many calories are in 10 plain M&Ms?

M&Ms are a popular candy coated chocolate made by Mars, Incorporated. The small, colorful button-shaped candies are enjoyed by people of all ages. While M&Ms make for a tasty treat, many people wonder about their calorie content, especially if they are watching their sugar and calorie intake.

10 plain M&Ms contain about 47 calories.

## Calculating the Calories in M&Ms

To determine how many calories are in 10 plain M&Ms, we first need to know the calorie content of a single plain M&M. According to the nutrition facts label and information provided on the M&Ms website, the calorie breakdown per plain M&M is:

• 1 plain M&M = 4.7 calories

So for 10 plain M&Ms, the math is:

1 plain M&M = 4.7 calories

10 plain M&Ms = 10 x 4.7 calories

10 plain M&Ms = 47 calories

Therefore, the total calories contained in 10 plain M&Ms is about 47 calories.

## Nutrition Facts for Plain M&Ms

Before diving further into the calorie content of plain M&Ms, let’s first look at the basic nutrition facts for a single plain M&M:

Nutrition Facts 1 plain M&M (4.7g)
Calories 4.7
Total Fat 0.23g
Saturated Fat 0.14g
Trans Fat 0g
Cholesterol 0mg
Sodium 2mg
Total Carbohydrates 0.86g
Dietary Fiber 0g
Sugars 0.7g
Protein 0.09g

As you can see, a single plain M&M contains 4.7 calories. It also contains small amounts of fat, carbohydrates, and protein per piece.

## Calories from Fat vs Carbohydrates

Now let’s take a closer look at where the calories in an M&M come from. The main sources are fat and carbohydrates.

Fat Content: A plain M&M contains 0.23g total fat, providing about 2.1 calories from fat.

Carb Content: It contains 0.86g total carbohydrates, providing about 3.4 calories from carbs.

Protein Content: Protein accounts for only 0.2 calories per serving.

So out of the 4.7 calories:

• Total fat = 2.1 calories
• Total carbs = 3.4 calories
• Protein = 0.2 calories

This breakdown shows that the majority of calories in an M&M come from carbohydrates, rather than fat. The small amount of fat is largely saturated and unsaturated fat, with no trans fats.

## Plain vs Peanut M&Ms

For comparison’s sake, let’s look at how the calories differ between plain M&Ms and peanut M&Ms:

Type Calories (single piece)
Plain M&M 4.7
Peanut M&M 8.8

As shown, a single peanut M&M contains nearly double the calories of a plain M&M, at 8.8 calories per piece. This is because peanut M&Ms also contain peanuts in the center, significantly increasing the fat and calorie content.

### Calories in 10 Peanut M&Ms

Based on the calorie information provided above, we can calculate the total calories for 10 peanut M&Ms:

1 peanut M&M = 8.8 calories

10 peanut M&Ms = 10 x 8.8 calories

Total calories in 10 peanut M&Ms = 88 calories

So while 10 plain M&Ms have 47 calories, 10 peanut M&Ms would contain about 88 calories, nearly double the amount.

## Daily Calorie Needs

To put the calorie count of plain M&Ms into context, let’s see how they fit into the average daily calorie needs:

• Average adult male: 2,500 calories/day
• Average adult female: 2,000 calories/day

Ten plain M&Ms represent only 2% of the daily calories for an average man’s diet, and 2.4% of the daily calories for a woman’s diet. While the calorie contribution is minimal, the small serving size and low nutritional value mean plain M&Ms provide empty calories with little benefit.

## Weight Loss Diets

For people following reduced calorie diets for weight loss, the calories in M&Ms may fit into their daily allotment in moderation. Here are some examples:

• 1,200 calorie diet: 10 plain M&Ms = 3.9% of the calories
• 1,500 calorie diet: 10 plain M&Ms = 3.1% of the calories
• 1,800 calorie diet: 10 plain M&Ms = 2.6% of the calories

As you can see, 10 plain M&Ms represent a small portion of reduced calorie diet plans. However, most nutritionists recommend focusing on nutrient-dense foods over empty calorie treats. Plain M&Ms offer little nutritional value in the way of vitamins, minerals, fiber, or protein.

## Sugar Content

In addition to calories, sugar content is another important consideration for plain M&Ms:

• 1 plain M&M = 0.7g sugar
• 10 plain M&Ms = 7g sugar

Added sugars should be limited to 25g or less per day. So 10 plain M&Ms provide close to a third of the recommended daily added sugar intake.

## Serving Sizes

It’s important to note that the standard nutrition facts label details the calories and nutrients in a typical single serving size of M&Ms, which is listed as about 55 pieces. Very few people stop at just eating 10 M&Ms.

Here is a look at the calorie totals for different serving sizes:

Serving Size Total Calories
10 plain M&Ms 47
20 plain M&Ms 94
40 plain M&Ms 188
1 bag (55 plain M&Ms) 259
100 plain M&Ms 470

The calorie count quickly adds up if you consume larger portions. So be mindful of serving sizes if you are tracking your calorie or sugar intake.

## Energy Density

Despite their small size, M&Ms actually have a high energy density. This refers to the number of calories packed into a specific weight or volume of food.

For example, 4.7 calories in a single M&M that weighs about 4.7 grams results in an energy density of 1 calorie per gram (1 cal/g).

In comparison, foods like vegetables, fruits, lean proteins, and whole grains typically provide fewer than 4 calories per gram. So M&Ms provide a concentrated dose of calories and sugar given their tiny size.

## Satiety

Plain M&Ms are not very satiating, meaning they do not fill you up or leave you feeling satisfied after eating them. Their lack of protein, fiber, and volume means they do little to dull hunger.

This could lead to overeating, especially if you consume M&Ms alone as a snack. Pairing them with more filling foods like nuts, apples, yogurt, or popcorn can help increase satiety.

## Micronutrients

M&Ms provide almost no micronutrients. There are no significant amounts of vitamins, minerals, antioxidants, or phytochemicals in a plain M&M.

So while they provide empty calories, you miss out on all the beneficial vitamins, minerals, and plant compounds found naturally in whole foods like fruits, veggies, legumes, nuts, seeds, and whole grains.

## M&Ms Candy Calories and Weight Gain

While a 10-piece serving only contains 47 calories, M&Ms and other candies can contribute to weight gain over time when consumed in excess.

Their lack of protein, fiber, and volume means it’s easy to overeat without feeling very full. The high sugar content also makes them easy to snack mindlessly on.

Just a few additional bags of M&Ms each week can quickly add hundreds of excess calories that lead to added pounds over weeks or months. This is especially true if you do not account for the extra calories by eating less from other food groups.

To keep candy like M&Ms from promoting weight gain, enjoy them in moderation as part of an overall healthy diet that focuses on more nutrient-dense whole foods the majority of the time.

## Healthier Snacking Alternatives

Rather than plain M&Ms, consider some healthier snack alternatives to satisfy your sweet tooth without all the empty calories, sugar, and lack of nutrients:

• Fresh fruits like berries, apple slices, or banana
• Dried fruits like raisins, cranberries, or apricots
• Yogurt with fresh fruit added
• Small handful of mixed nuts or seeds
• Popcorn sprinkled with cinnamon
• Protein bar with less than 15g sugar
• Low-fat cottage cheese with fruit
• Carrots and hummus
• Part-skim mozzarella cheese stick
• Whole grain crackers with nut butter

Choosing whole foods that provide a mix of protein, healthy fats, and fiber will help you feel satisfied while also getting vitamins and minerals.

## M&Ms Candy Allergies

When enjoying M&Ms and other candies, it’s important to be mindful of potential food allergies.

M&Ms contain milk, soy (lecithin), and wheat ingredients. The presence of wheat and soy means plain M&Ms are not gluten-free or soy-free.

Those with food sensitivities or allergies to milk, soy, wheat/gluten, or other ingredients must avoid eating M&Ms or risk an allergic reaction.

In sensitive individuals, symptoms of an allergic reaction could include:

• Hives, itching, or irritated skin
• Swelling of the lips, face, tongue, or throat
• Coughing, wheezing, Chest tightness, or shortness of breath
• Vomiting, diarrhea, Stomach cramps, or nausea

In severe cases, a life-threatening anaphylactic reaction could occur requiring epinephrine and urgent medical attention. Allergy sufferers should read food labels carefully and avoid any products containing their allergen ingredients.

## Are M&Ms Vegan or Vegetarian?

Plain M&Ms are neither vegan nor vegetarian. Here’s why:

• Contain milk ingredients like milk fat and skim milk.
• Not certified as a vegan or vegetarian product.
• Manufactured on equipment that processes milk ingredients.

For a vegan alternative, M&Ms manufactures colorfully coated vegan chocolate candies under the brand name M&M’s Vegan. They use non-dairy ingredients and are made on equipment separate from milk containing products.

Vegans and those avoiding dairy should check labels and only consume candies and chocolates that are certified vegan to ensure they do not contain hidden milk ingredients.

## Conclusion

In summary, a 10 piece serving of plain M&Ms contains about 47 calories, with most of those calories coming from carbohydrates rather than fat. Though a small serving size, the calories can add up quickly if you eat beyond the 10-piece portion.

While plain M&Ms make for a fun occasional treat, they provide very minimal nutritional value. Focus on getting calories and nutrients from whole foods like fruits, vegetables, healthy proteins and fats from nuts and oils, and 100% whole grains.

If choosing snack foods like M&Ms, aim for small portion sizes as part of a balanced diet, and select healthier alternatives like fruit most of the time.