The Nutritional Profile of M&M Almonds
To determine the healthiness of M&M almonds, it's crucial to examine their nutritional breakdown. A small, share-size pouch provides a surprisingly high amount of sugar and fat. According to M&M's official nutritional information for an 8.6oz bag, a typical serving contains 140 calories, 8g of total fat (including 2.5g of saturated fat), and 14g of total sugars, of which 13g are added sugars.
A closer look at the ingredients list reveals the sources of these components:
- Milk Chocolate (Sugar, Chocolate, Cocoa Butter, Lactose, Milkfat, Almonds, Soy Lecithin, Salt, Natural Flavor): The primary component is milk chocolate, which itself is loaded with sugar and saturated fat from milkfat and cocoa butter.
- Almonds: The single truly healthy ingredient, though its benefits are overshadowed.
- Sugar, Cornstarch, Corn Syrup: These are all forms of added sugar, contributing to the high sugar content.
- Colors (Includes Blue 1 Lake, Yellow 6, Red 40, etc.): Synthetic food dyes with potential health concerns.
- Other Additives: Ingredients like dextrin, carnauba wax, and gum acacia add to the ultra-processed nature of the product.
The presence of multiple sugar sources, synthetic colors, and a significant amount of saturated fat from milk chocolate firmly places M&M almonds in the category of discretionary calories—foods that provide minimal nutrients and should be limited.
Plain Almonds vs. M&M Almonds: A Head-to-Head Comparison
The addition of a candy shell and milk chocolate drastically alters the nutritional landscape of an almond. A direct comparison highlights why plain almonds are a superior choice for a healthy diet.
| Nutritional Aspect | Plain Almonds (per 1 oz/28g) | M&M Almonds (per 1/3 pack/27g) |
|---|---|---|
| Calories | ~164 | ~140 |
| Total Fat | 14g (9g monounsaturated) | 7g (saturated fat not specified, but 2.5g per 28g serving reported) |
| Added Sugars | 0g | 12g (24% DV) |
| Dietary Fiber | 4g | 1g |
| Protein | 6g | 2g |
| Vitamin E | 48% Daily Value | Lower (diluted by other ingredients) |
| Magnesium | 18% Daily Value | Lower (diluted by other ingredients) |
| Antioxidants | High in antioxidant-rich skin | Lower (diluted by milk chocolate) |
This comparison table clearly demonstrates the trade-off. By adding chocolate and a candy shell, M&M almonds sacrifice the nutritional density and fiber of the natural nut for a high dose of sugar and a smaller amount of protein.
Understanding the Sugar and Fat Content
The most significant nutritional drawback of M&M almonds is the added sugar. A small, 1/3-pack serving contains 12-13 grams of added sugar, representing a substantial portion of the recommended daily intake for adults. High consumption of added sugar is linked to increased risks of weight gain, type 2 diabetes, and heart disease.
The milk chocolate coating also introduces saturated fat. While almonds themselves contain heart-healthy monounsaturated fats, the saturated fat from the milk chocolate can raise LDL ("bad") cholesterol levels, which is a risk factor for heart disease.
Are There Any Health Benefits at All?
Some might argue that because M&M almonds contain almonds, they must offer some health benefits. It's true that the almond center contains protein, fiber, and healthy fats, but the concentration is low in a typical serving. The unhealthy aspects of the candy largely negate any minor benefits from the nut. Simply put, consuming plain almonds is a far more effective way to reap their nutritional rewards.
Healthier Alternatives to M&M Almonds
For those seeking a sweet and crunchy treat without the drawbacks of M&M almonds, there are several healthier alternatives:
- Dark Chocolate-Covered Almonds: Opt for dark chocolate with 70% or more cocoa content. Dark chocolate contains more antioxidants and less sugar than milk chocolate. Just be mindful of portion sizes. Some brands offer healthier versions with higher cacao and lower sugar, like Theo or Lily's.
- Plain Almonds: Roasting your own almonds can satisfy a craving for crunch and flavor. They can be seasoned with spices like cinnamon or a pinch of salt.
- Healthy Trail Mix: Create a homemade trail mix with plain almonds, other nuts and seeds (like pumpkin or chia seeds), and dried fruit. This provides a mix of nutrients and controlled sweetness.
- Fruit with Nuts: Pair an apple or banana with a small handful of almonds or a tablespoon of almond butter for a balanced snack that provides fiber, vitamins, and healthy fats.
Conclusion
While a single M&M almond contains a kernel of nutrition, the product as a whole is an ultra-processed candy. The high levels of added sugar and saturated fat far outweigh the minimal benefits provided by the almond center. For a healthy diet, it is best to view M&M almonds as an occasional indulgence rather than a regular snack. For true nutritional value, choosing whole, plain almonds or a high-quality dark chocolate-covered alternative is the smarter dietary choice.
For more information on the benefits of nuts and dietary guidance, consult resources from authoritative organizations like the Almond Board of California, which discusses the virtues of almonds.
