How many calories in a bakery M&M cookie?

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.


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!

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