Are M&Ms Good For You? A Look at the Health Effects
M&Ms are one of the most popular and easily recognizable candies on the market. The colorful button-shaped chocolates have become a staple candy for movie theaters, vending machines, Halloween, and more. But how do these bite-sized candies actually impact your health?
In moderation, plain M&Ms can be an occasional sweet treat. But the high sugar content can make them detrimental to health if consumed in large quantities. Additionally, ingredients vary between M&M types, so some are better for you than others.
This article provides a detailed look at the nutritional content of M&Ms and their potential health effects. It covers:
- Nutrition facts for regular M&Ms
- Whether M&Ms are vegan and gluten-free
- How much sugar is in M&Ms
- Health effects of chocolate and candy coatings
- Benefits and downsides of ingredients
- Best and worst types of M&Ms for health
- Serving sizes and daily limits
- Healthy ways to satisfy a sweet tooth
Lets start with a quick overview of the basic nutrition facts for original M&Ms.
Nutrition Facts for M&Ms
Plain M&Ms contain the following nutrients per 1 ounce (28 grams) serving size:
- 140 calories
- 8 grams carbohydrates
- 7 grams sugar
- 2 grams protein
- 5 grams fat
- 1 gram fiber
- 20 milligrams sodium
As you can see, the primary constituents are carbohydrates (mainly sugar) and fat from the chocolate and candy coatings.
M&Ms get their color from artificial food dyes like Blue 1, Red 40, Yellow 5, and more. They also contain less than 2% of ingredients like corn syrup, natural and artificial flavors, carnauba wax, and gelatin as a glazing agent.
Are M&Ms Vegan or Gluten-Free?
Regular M&Ms contain milk chocolate and are not vegan or dairy-free. However, Mars, Incorporated has introduced several vegan varieties over the years, such as:
- M&Ms FUN SIZE Vegan Candy
- M&Ms CRISPY Vegan Chocolate Candy
- M&Ms Gluten Free Candy
Those with gluten intolerance can enjoy the gluten-free M&Ms. Plain M&Ms do not contain any wheat, barley, or rye and are already gluten-free.
How Much Sugar is in M&Ms?
A 1 ounce serving of plain M&Ms contains 7 grams of sugar. This amounts to nearly 2 teaspoons worth of added sugar in each serving.
The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for women. For men, the recommended limit is 9 teaspoons (36 grams) per day.
Just one serving of M&Ms thus provides almost a third of the maximum daily added sugar for women and over 15% for men. The candies are essentially pure sugar with minimal nutritional value.
Are the Ingredients in M&Ms Bad For You?
Lets take a closer look at the potential health effects of key M&M ingredients:
Chocolate
M&Ms get their chocolate flavor from milk chocolate. The cocoa beans used to produce the chocolate contain flavanols with antioxidant properties that promote heart health.
However, milk chocolate has lower flavanol levels compared to dark chocolate. Additionally, any potential benefits are negated by the high sugar content in M&Ms.
Sugar
Aside from providing calories and energy, sugar has no nutritional value. And excess intake is linked to obesity, diabetes, heart disease, and more.
Since M&Ms rank low in satiety, its very easy to overeat and exceed healthy sugar limits.
Artificial Colors
Synthetic food dyes like those used to create the signature M&M colors may increase hyperactivity in children. Studies are mixed regarding other side effects.
But food dyes allow for uniform, vibrant colors that appeal to consumers. Natural color variations in real foods are too inconsistent for mass production.
Palm Oil
Palm oil is used to create the smooth, shiny candy shell that helps M&Ms melt in your mouth, not in your hand. Although delicious, palm oil production contributes to deforestation and habitat loss for endangered species.
Sustainable palm oil certifications help ensure responsible farming practices. But oversight and standards vary between organizations.
Gelatin
Gelatin, derived from animal collagen, acts as a glazing agent to give the candy shells their glossy appearance. Vegans avoid products containing gelatin.
Aside from dietary preferences, gelatin is not particularly harmful in small amounts. Its rich in protein and some vitamins and minerals.
Best and Worst Kinds of M&Ms
Based on nutrition profile, these M&M varieties are better or worse for your health:
Best
- Peanut M&Ms: More protein and fiber than plain
- Pretzel M&Ms: Higher protein than plain
- Crispy M&Ms: Crisped rice provides fiber <li
FAQs
Are M&Ms vegan?
No, regular M&Ms contain milk chocolate and are not vegan. However, Mars does make vegan varieties such as M&Ms FUN SIZE Vegan Candy and M&Ms CRISPY Vegan Chocolate Candy.
Do M&Ms have gluten?
Plain M&Ms do not contain any ingredients with gluten and are already gluten-free. Those with celiac disease or gluten intolerance can enjoy regular M&Ms.
How many calories are in a small bag of M&Ms?
There are 210 calories in a standard "Fun Size" bag (1.69 oz) of M&Ms. A larger "Share Size" bag (3.3 oz) contains around 410 calories.
What are the healthiest M&M varieties?
Some of the healthier M&M varieties include Peanut M&Ms, Pretzel M&Ms, Crispy M&Ms, and Mega M&Ms based on their nutrition profiles. They offer a bit more protein and fiber compared to plain M&Ms.
Should you eat M&Ms every day?
No, it is best to limit M&Ms to an occasional treat no more than 3-4 times per week at most. The high sugar content with minimal nutrition makes daily consumption or eating them in large amounts unhealthy.
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.
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