M&M’s are a popular candy coated chocolate treat enjoyed by many. But like any food, they also contain calories that contribute to your daily caloric intake. So how many calories are actually in one M&M candy?
In short, a single regular-size M&M contains about 3.4 calories. The exact calorie count can vary slightly based on the specific color and type of M&M.
Below we will explore more details on the calories and nutritional information for different types of M&M’s candies. We will look at the calorie differences between regular, mini, dark chocolate, peanut, pretzel, crispy, and other varieties. We’ll also compare calories in different colored candies and sizes. Finally, we’ll summarize the calorie count per M&M and explain how many M&Ms you can eat per day or week within a balanced diet.
Calories in Regular M&Ms
The standard size of regular M&M’s candies contains around 3.4 calories per piece. This is true across the different colors – red, blue, brown, yellow, orange, and green.
According to the nutrition facts on the M&M’s website, one regular size M&M contains:
- 3.4 calories
- 0.2 grams fat
- 0.7 grams carbs
- 0 grams protein
So on average each standard M&M piece contains just over 3 calories, regardless of the color. The specific ingredients are milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, soy lecithin, salt, artificial flavor), corn syrup, sugar, coloring (includes Blue 1 Lake, Red 40, Yellow 5, Yellow 6, Blue 1, Red 40 Lake, Blue 2 Lake, Yellow 5 Lake, Yellow 6 Lake, Blue 2), cornstarch, coloring, gum acacia.
Calories in Mini M&Ms
Mini M&M’s contain slightly fewer calories than the regular size. Each mini M&M has around 2.8 calories.
So the mini candies have about 0.6 fewer calories than the standard size. This calorie difference is because the mini’s are a smaller piece of candy overall.
Calories by M&M Color
Some sources claim small variances in calories between different colored M&M’s. However, Mars (the manufacturer) states there is no actual difference in calories across colors for the same size of candy.
The rumor of calorie differences comes from the variations in ingredients for the colored dyes. But the minute differences in additional coloring ingredients do not actually change the calorie amounts.
So while the dyes used in a red M&M versus a green one may differ slightly, the calories stay the same at 3.4 per candy.
Calories in Other M&M’s Products
In addition to plain and mini M&M’s, Mars also produces many other types of M&M’s candies with various fillings, toppings, and sizes. The calorie count can vary in these different products.
Peanut M&Ms
Peanut M&M’s contain slightly higher calories because of the added peanut filling. Each peanut M&M has around 4 calories per piece. The extra calories from the peanuts cause the increase over regular M&M’s.
Pretzel M&Ms
Pretzel M&M’s also contain more calories than the original. Each pretzel M&M contains about 5 calories. The pretzel filling and larger size account for the additional calories.
Crispy M&Ms
Crispy M&M’s have a crunchy wafer center instead of chocolate. Each crisp candy has about 4 calories. So they contain slightly more per piece than the regular smooth chocolate M&M’s.
Mega M&Ms
Mega M&M’s are an extra large size of candy. Each mega size M&M contains around 12 calories. So they have about 9 more calories than the standard size pieces.
Dark Chocolate M&Ms
Dark chocolate M&M’s contain richer, darker chocolate. The dark chocolate provides more fat and calories than milk chocolate. Each dark chocolate M&M contains about 6 calories per piece.
Nutrition Facts Comparison
Here is a nutrition facts table comparing the calories and main nutrients in the different types of M&M’s candies:
| Type | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Regular | 3.4 | 0.2 | 0.7 | 0 |
| Mini | 2.8 | 0.2 | 0.6 | 0 |
| Peanut | 4 | 0.3 | 0.6 | 0.2 |
| Pretzel | 5 | 0.2 | 1 | 0.3 |
| Crispy | 4 | 0.2 | 0.7 | 0 |
| Mega | 12 | 0.7 | 2.1 | 0.4 |
| Dark Chocolate | 6 | 0.4 | 0.8 | 0.3 |
As shown, the regular and mini M&M’s have the lowest calorie counts. The mega size has the most calories due to the dramatically larger piece size. Varieties with fillings like peanut, pretzel or crispy wafers tend to contain extra calories as well.
Daily and Weekly Calorie Limits
Understanding the calorie count per M&M is useful for tracking your overall diet. Most health experts recommend limiting daily calorie intake to 2,000 calories for women and 2,500 for men.
To stay within these limits, you’d need to eat no more than around 593 regular size M&M’s per day if you’re a woman. For a man, the limit would be around 741 candies per day. Exceeding these amounts would put you over the estimated calorie limits.
For a full week, women should aim for no more than around 4,150 regular M&M’s. Men can healthfully consume around 5,190 candies as part of a balanced weekly diet.
Of course, most health experts recommend limiting consumption of sugary candies like M&M’s. The above numbers simply illustrate how quickly the calories can add up if you eat a lot of this treat.
Here is a table summarizing potential calorie limits for eating M&M’s over a day or week:
| Gender | Daily Calorie Limit | Daily M&M Limit* | Weekly Calorie Limit | Weekly M&M Limit* |
|---|---|---|---|---|
| Female | 2,000 calories | 593 candies | 14,000 calories | 4,150 candies |
| Male | 2,500 calories | 741 candies | 17,500 calories | 5,190 candies |
*Based on 3.4 calories per regular size M&M
Tips for Managing M&M Calories
Here are some tips to keep in mind for managing calories if you want to indulge in M&M’s:
Stick to small serving sizes
Be mindful of portion sizes. While it’s fine to eat a few M&M’s, gorging on the candy can quickly add excess calories. aiming for a small serving around 1 ounce or less can help control calorie intake.
Swap mini M&Ms
Choosing mini M&M’s over regular size can slightly reduce the calories per piece, while still allowing you to enjoy the candy flavor.
Savor slowly
Practice mindful eating by savoring each M&M. Take time to chew slowly and enjoy the taste. This makes the candy more satisfying so you eat less overall.
Combine with other foods
Adding M&M’s sparingly to a trail mix, yogurt parfait, baked goods or other dishes lets you enjoy the flavor in moderation as part of a balanced meal or snack.
Account for extras
Be aware that ingredients mixed with M&M’s, like nuts, caramel or potato chips can further increase the calorie count per serving.
The Bottom Line
In summary, a single regular size M&M contains about 3.4 calories. Mini M&M’s have slightly less at around 2.8 calories per piece.
Specialty M&M’s like peanut, pretzel, crispy, mega or dark chocolate contain 3.5 to 6 calories per candy. So the calorie count can vary based on the specific type.
Overall, being mindful of portion sizes and limiting regular consumption can help keep M&M’s as an occasional treat within a healthy diet. With awareness and moderation, you can still enjoy these popular candies while managing your calorie intake.
