M&M's calories come to 236 for one 48 g pack and 492 per 100 g of milk chocolate candies. Sugar is the number to notice: a pack holds 30.6 g of it, nearly all of its 34.2 g of carbs, while protein stays at just 2.1 g.
236kcal
1 1.69 oz pack · 48 g, milk chocolate candies
4%protein
2.1 gProtein
34 gCarbs
10.1 gFat
How to burn off 236 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Milk chocolate candies · per 48 g
Calories
236 kcal
Protein
2.1 g
Carbohydrate
34 g
Fat
10.1 g
Saturated fat
6.3 g
Cholesterol
7 mg
Sodium
29 mg
Potassium
125 mg
Iron
0.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
M&M's: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 pack (48 g)
236
2.1 g
34.2 g
10.1 g
29 mg
12%
10 pieces (7 g)
34
0.3 g
5 g
1.5 g
4 mg
2%
Peanut bag (54 g)
278
5.2 g
32.7 g
14.1 g
27 mg
14%
1 cup (208 g)
1,023
9 g
148.1 g
44 g
127 mg
51%
3 × 1 pack (48 g)
708
6.2 g
88 mg
5 × 1 pack (48 g)
1,181
10.4 g
146 mg
Ten candies are 34 calories, a pack is 236
Ten M&M's weigh 7 g and carry 34 calories, so a single candy costs only a few. That tiny figure is why so many people look it up. The trouble is that almost nobody stops at one, and the candy is built to be eaten by the handful.
A standard 48 g pack holds 236 calories, about 12% of the daily value. Two packs come to 472 calories, three reach 708, and five hit 1,181. A cup of loose candies from a bowl or bulk bin weighs 208 g and lands at 1,023 calories, which is 51% of the daily value in a single sitting.
The gap between 34 and 1,023 is the whole story of this food. If you want M&M's without the swing, portion them before you start. Count out 10 pieces or open one pack and put the rest away. Eating straight from a share-size bag or a candy dish is where the number quietly runs away from you.
Carbs and fat supply almost every calorie
The calorie split is 58% carbs, 39% fat and just 4% protein. Per 100 g that means 71.2 g of carbs, 21.1 g of fat and 4.3 g of protein. The candy shell and the milk chocolate both lean on sugar, and the chocolate brings the fat.
Protein barely registers. One pack gives 2.1 g, 4% of the daily value, and fiber sits at 1.3 g. That mix does little to hold off hunger, so 236 calories of M&M's will not feel like 236 calories of a real meal. Many people find they want something else soon after.
Peanut M&M's shift the balance. The 54 g peanut bag has 278 calories with 5.2 g of protein, 14.1 g of fat and 2 g of fiber, against 27.4 g of sugars. It costs more calories per bag, but the nuts make it the more filling of the two.
Sugar is the row to watch
Sugars run 63.7 g per 100 g, which means close to two thirds of what you eat is sugar. One 48 g pack carries 30.6 g of sugars out of 34.2 g of total carbs. Even 10 pieces bring 4.5 g, and a 208 g cup piles up 132.5 g.
Saturated fat is the second number worth a look. At 13.1 g per 100 g, it makes up well over half of the 21.1 g of total fat, and it comes from the milk chocolate. A pack has 10.1 g of total fat, while cholesterol is modest at 14 mg per 100 g.
Sodium, by contrast, is a non-issue. A pack has 29 mg, about 1% of the daily value, and even a full cup stays at 127 mg, or 6%. If you track salt, M&M's barely register. If you track sugar, they count heavily, and portion size decides almost everything.
M&M's work best as a planned treat
Because protein and fiber are so low, M&M's do a poor job of carrying you between meals. A pack eaten after a meal that already had protein and vegetables lands very differently than a pack eaten on an empty stomach mid-afternoon. Think of it as dessert, sized on purpose.
Pairing helps. Stir a small handful into plain yogurt, or mix a few with unsalted nuts, and you add protein and bulk around the sugar. The peanut version does part of that work on its own, which makes it the better pick if this is your snack rather than dessert.
Tracking matters more than willpower with candy this easy to eat. Snap the pack, the bowl or your handful and BodyPal can log it from a photo, so 10 pieces and a full cup never end up recorded as the same thing. Small, honest entries keep the weekly picture accurate.
How does M&M's compare?
Here is how M&M's stack up against chocolate almonds, a chocolate truffle and a brownie bite, per 100 g and per usual serving.
Verdict: For the fewest calories in one sitting, a brownie bite at 113 or a single truffle at 61 beats a full pack of M&M's. If you want a chocolate snack that keeps you full, chocolate almonds win with 13 g of protein per 100 g, far more than M&M's offer.
Most popular M&M's brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1My M&M's Patriots1.5 oz · 42 g476 kcal
Label values are rounded by the maker, so the branded row reads 476 calories per 100 g against 492 in the USDA data. Source: manufacturer labels / USDA FoodData Central.
M&M's FAQs
How many calories are in a pack of M&M's?
A 1.69 oz pack (48 g) is 236 calories. Ten M&M's come to about 34 calories.
Are M&M's good for weight loss?
One 48 g pack is 236 calories with 30.6 g of sugar, while 10 pieces are 34 calories and 4.5 g of sugar.
Do peanut M&M's have more calories than plain?
Per 100 g peanut M&M's have 515 calories against 492 for plain. A 54 g peanut bag is 278 calories and a 48 g plain pack is 236.
How much protein and fat is in M&M's?
Per 100 g there are 4.3 g of protein and 21.1 g of fat. A 48 g pack has 2.1 g of protein and 10.1 g of fat.
How many calories are in one M&M?
One M&M has only a few calories: 10 milk chocolate pieces weigh 7 g and total 34 calories, so each candy is a small fraction of that. The catch is volume, since most people eat far more than one.
How many calories are in 10 M&M's?
Ten M&M's have 34 calories, along with 4.5 g of sugars, 1.5 g of fat and 0.3 g of protein. That is 2% of the daily value for calories, which makes 10 pieces an easy way to cap a craving.
How many calories do M&M's have per 100 grams?
M&M's have 492 calories per 100 g. Most of that comes from 71.2 g of carbs, including 63.7 g of sugars, plus 21.1 g of fat, with only 4.3 g of protein.
How many calories are in a cup of M&M's?
A 208 g cup of M&M's has 1,023 calories, or 51% of the daily value. It also carries 132.5 g of sugars and 44 g of fat, so a bowl poured at a party adds up fast.
How many calories are in two packs of M&M's?
Two 48 g packs of M&M's have 472 calories, with 4.2 g of protein and 59 mg of sodium. Three packs reach 708 calories, so grabbing a second or third pack changes the total quickly.
