What Are Dark Chocolate M&M's Ingredients? Healthier Than Milk Chocolate?

An Overview of M&M's

M&M's are bite-sized candy treats with colorful candy shells and chocolate centers. They are produced by Mars, Incorporated and were first created in 1941. Today, M&M's come in a wide variety of flavors, sizes, and holiday-themed packaging.

Original Milk Chocolate M&M's

The original M&M's have milk chocolate centers enveloped in a crisp candy shell. Typical ingredients include:

• Milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat, soy lecithin, PGPR, artificial flavors)
• Sugar
• Coloring (varies by color)
• Cornstarch
• Less than 2% - gum acacia, carnauba wax, beeswax, carrageenan

Common M&M's Flavors and Varieties

In addition to the original milk chocolate, M&M's now produce many flavor variations including:

• Peanut
• Peanut butter
• Almond
• Pretzel
• Crispy
• Hazelnut spread
• Birthday cake
• White chocolate
• Mint chocolate

What Are the Dark Chocolate M&M's Ingredients?

As consumer demands for healthier options grow, Mars introduced several dark chocolate varieties of M&M's into their product lineup. So what can you expect to find in a bag of dark chocolate M&M's?

Dark Chocolate Centers

Dark chocolate M&M's start with richer, higher cacao chocolate centers compared to the milk chocolate originals. Typical dark chocolate M&M ingredients include:

• Dark chocolate (sugar, chocolate, cocoa butter, chocolate liqueur, soy lecithin, vanillin)
• Vegetable oils (palm kernel and/or other hydrogenated oils)
• Sugar
• Less than 2% - (milk, citric acid, artificial flavor, PGPR, salt, carrageenan, beeswax)

Types of Dark Chocolate M&M's

There are a few main varieties of dark M&M candies currently on the market, each with the same basic ingredients but varying cacao amounts:

• Dark Chocolate - rich 65% cacao chocolate centers
• Espresso - 65% cacao plus an espresso flavor
• Razzle Berry - 65% cacao with a raspberry candy shell coating
• Triple Chocolate - 60% cacao and extra chocolate flavor

Do Dark Chocolate M&M's Have Healthier Ingredients Than Milk Chocolate?

There are some potential advantages to dark chocolate M&M's over their milk chocolate counterparts. But are the dark varieties truly "healthier" overall?

Higher Percentage Cacao

Both milk chocolate and dark chocolate M&M's contain real cacao from cocoa beans, the natural source of beneficial antioxidants and minerals like iron, magnesium and copper.

But dark chocolate M&M's include a higher cacao percentage of at least 60%, whereas milk chocolate candies only contain around 10-12% cacao. More cacao translates to higher antioxidant levels per serving.

Less Added Sugar

Dark varieties also have slightly less added sugar than original milk chocolate M&M's, though high amounts still exist. For example, a 1 oz serving provides:

• Dark Chocolate: 20 g added sugar
• Milk Chocolate: 25 g added sugar

No Artificial Colors

Finally, the candy shells enclosing the dark chocolate centers utilize vegetable and fruit-based dyes. So they avoid some of the synthetic FD&C food colors present in regular M&M's that some prefer to steer clear of.

Still Candy with Limited Nutrients

At the same time however, all types of M&M's remain candies and should not a be viewed as truly "nutritious." Even dark varieties provide:

• Minimal beneficial fats, protein or fiber
• Less than 10% recommended vitamin/minerals per serving
• Empty calories mainly from added sugars

So while dark chocolate M&M's edge out milk chocolate a bit in certain aspects, no M&M product ranks high for nutritional value. Moderating sweets in favor of more whole, nutrient-dense snacks is advised.

Potential Benefits of Dark Chocolate Ingredients

The ingredients unique to dark chocolate M&M's like higher antioxidant cacao have been linked to useful health effects. But research thus far applies mainly to dark chocolate bars, not candy products.

Improved Heart Health

Cocoa polyphenols may benefit blood pressure, cholesterol levels, and vascular function. One analysis associated chocolate intake with a 19% reduced risk of cardiovascular disease.

Better Brain Function

From enhanced cognition to elevated moods, a few studies report the flavanols in cocoa improving mental performance and brain health markers.

Decreased Inflammation

The antioxidant and anti-inflammatory activities partially attributable to dark chocolate may help lower systemic inflammation involved in numerous diseases.

That said, research on dark chocolate has not focused specifically on highly processed candy products. Whole dark chocolate likely imparts more advantages thanks to less dilution from sugars and milk fats.

Are Dark Chocolate M&M's Actually "Healthy"?

Can dark chocolate M&M's be part of a balanced diet? Or are even these "better" options still too high in sugar and low in complete nutrition?

No Nutritional Equivalent of Produce or Proteins

While darkest varieties edge out milk chocolate candies slightly, no M&M's supply comparable nutritional assets to whole foods like fruits, vegetables, nuts, eggs or meat.

Minimal protein, fiber or beneficial fats exist in M&M's. Vitamins and minerals only hover around 1-9% DVs. So no, M&M's cannot replace truly nutritious foods.

High in Added Sugars

All M&M's remain high in added sugars, which the FDA names as a top public health concern due to associations with weight gain, diabetes risk, and heart disease.

Just 1 ounce of dark chocolate M&M's meets 29% of daily added sugar limits per USDA guidelines. Most Americans far exceed advised intakes, indicating candy is not helping.

Lack Long-Term Health Data

While select dark chocolate may have useful bioactive properties, credible research focuses on chocolate bars, not commercial candy. Any assumed benefits therefore do not necessarily apply to highly processed, sugar-laden M&M products.

Tips for Incorporating Dark Chocolate M&M's

Here is some advice around safely enjoying dark chocolate M&M's or other candy treats in moderation:

Control Portions

Measure out single serving sizes instead of overindulging. Choose miniature or snack size bags to prevent excess.

Savor Slowly

Make candy last longer by chewing thoroughly and noting flavors. Allow time between bites to register satiety.

Couple with Protein and Fiber

Pair sweets with things like nuts, fresh fruits or yogurt to balance sugar response and increase feeling full.

Substitute with Fruit or Dark Chocolate

Alternatively, choose antioxidant-rich snacks like berries or 70%+ dark chocolate over candy for greater nutrition per treat.

The Bottom Line

Dark chocolate M&M's do edge out milk chocolate varieties when it comes to higher cacao content and slightly less added sugar. And select ingredients like cocoa flavanols match up with certain health advantages in studies.

However, all M&M products remain low in complete nutrition and high in added sugars - counter to public health priorities. So enjoying dark chocolate M&M's should be limited to occasional, small treats as part of an overall quality diet centered around whole foods.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.