Quick Answer
The number of calories in a bakery M&M cookie can vary depending on the size and recipe, but on average, a large bakery M&M cookie contains around 300-400 calories. Smaller bakery M&M cookies may contain 200-300 calories. The high calorie count is due to the large amount of sugar, refined flour, butter/oil and chocolate used to make M&M cookies.
Calculating Calories in Bakery M&M Cookies
Determining the exact calorie count of bakery M&M cookies requires knowing the specific ingredients and quantities used in the recipe. However, we can estimate the calories by looking at the typical ingredients:
- Refined flour – Provides carbohydrates and calories. White flour has around 400-500 calories per cup.
- Butter or oil – A major source of fat and calories. Butter has over 700 calories per cup.
- Sugar – Baked goods get a large portion of calories from sugar. Granulated white sugar has around 770 calories per cup.
- Eggs – Contribute around 70-80 calories each.
- Chocolate – Milk or dark chocolate chips add fat and calories. Chocolate chips can have 150-200 calories per ounce.
- M&Ms – The mini candies provide carbohydrates, fat, and calories. M&Ms have around 135 calories per ounce.
By combining large quantities of calorie-dense ingredients like flour, butter, sugar, eggs, chocolate and M&M candies, bakery M&M cookies end up being a high-calorie treat.
Calories In Different Size M&M Cookies
The most important factor in determining the calories is the size of the cookie. Here is an estimate of calories for different sizes of bakery M&M cookies:
| Cookie Size | Estimated Calories |
|---|---|
| Small (1.5 inches) | 200-300 calories |
| Medium (2.5 inches) | 300-400 calories |
| Large (3.5+ inches) | 400-500 calories |
As shown, a medium 2.5 inch bakery M&M cookie contains around 300-400 calories. The calories go up with larger sizes that use more dough and ingredients.
Calories Based on Different Bakery M&M Cookie Recipes
The precise calorie count will vary depending on the specific recipe used to make the M&M cookies. Here are the estimated calories for some common bakery M&M cookie recipes:
| M&M Cookie Recipe | Calories (per cookie) |
|---|---|
| Original M&M Cookie | 350 calories |
| Double Chocolate M&M Cookie | 400 calories |
| White Chocolate M&M Cookie | 370 calories |
| Oatmeal M&M Cookie | 300 calories |
| Peanut Butter M&M Cookie | 410 calories |
Recipes with more chocolate or peanut butter tend to be higher in calories. The oatmeal M&M cookie is slightly lower in calories than most. But in general, most bakery M&M cookie recipes result in a cookie with 300-400 calories.
Nutritional Content of M&M Cookies
In addition to calories, M&M cookies contain high amounts of carbohydrates, fat, and sugar with low protein and fiber:
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Carbohydrates | 50g |
| Protein | 3g |
| Total Fat | 16g |
| Saturated Fat | 8g |
| Sodium | 105mg |
| Sugar | 30g |
| Fiber | 1g |
The combination of refined flour, sugar, and fat create a cookie that is dense in calories, carbs, and fat without much nutritional benefit from protein, vitamins or minerals.
High Calorie Ingredients in M&M Cookies
What makes M&M cookies so high in calories are primarily 3 ingredients:
1. Refined White Flour
Most bakery cookie recipes call for refined white flour, usually bleached all-purpose or bread flour. Refined flour has had the bran and germ removed, leaving only the starchy endosperm. This results in a flour that is nutrient poor but gives cookies a desirable soft texture.
One cup of white flour contains around 400-500 calories, most of which comes from carbohydrates with a small amount of protein. The more flour in the cookie dough, the higher the calorie count.
2. Butter
Butter is the main source of fat and calories in M&M cookies. Typical recipes call for 1 cup or more of butter which contributes over 700 calories per cup. Butter also contains a large portion of saturated fat. Margarine or oils are sometimes used as lower-fat alternatives, but these still provide considerable calories.
3. Sugar
Bakery cookies get a large calorie boost from sugar, which provides nearly pure carbohydrate and calorie content. White granulated sugar has about 770 calories per cup. Recipes may use over a cup of sugar. Brown sugar can also be used, supplying slightly less calories at 650 per cup but more moisture and texture. The sugar is what gives M&M cookies their sweet taste.
Tips for Lower Calorie M&M Cookies
While M&M cookies are known for being a high calorie indulgence, there are some recipe tweaks that can reduce the calories moderately:
- Use half whole wheat flour and half white flour – Whole wheat is higher in fiber, nutrients and protein.
- Replace half the butter with unsweetened applesauce – Saves calories and fat.
- Use less sugar – Cutting back the sugar by even a 1/4 cup makes a difference.
- Add oats – Adds fiber, gives a chewy texture and reduces flour needed.
- Add dark chocolate – Has a richer flavor so you can use less than milk chocolate.
- Use mini M&Ms – Mini sizes means you can use less but still have in every bite.
Implementing some of these tweaks can create a cookie with around 200-250 calories instead of over 300 calories.
Health Impact of High-Calorie M&M Cookies
The main concern with the high calorie count of bakery M&M cookies is consuming too many calories, which can lead to:
- Weight gain – Eating more calories than your body burns leads to fat gain and weight gain over time.
- Increased heart disease and diabetes risk – Excess calories from sugar and refined carbs are linked to metabolic disease.
- Lack of nutrients – Cookies provide carbs, fat and sugar without essential nutrients, vitamins or minerals.
- Lack of fiber – Cookies have virtually no fiber, which is important for digestion and heart health.
Ideally, M&M cookies should be an occasional treat and limited to a single serving. They are best enjoyed in moderation as part of an overall healthy diet, not as a daily snack. Being aware of the calorie content can help with portion control.
Conclusion
A bakery M&M cookie can range from 200 calories for a small cookie up to 500 calories for an extra large cookie. The average calorie count falls around 300-400 calories depending on the size and recipe. What makes them high in calories is the generous amounts of refined flour, butter/oil, and sugar used.
To lighten them up, you can tweak the recipe by using healthier ingredients. But ultimately, M&M cookies are a high calorie indulgence that are best enjoyed in moderation rather than daily. Being aware of the calorie content and health impact can help promote balance. Enjoy your M&M cookie as an occasional treat!
