M&M's vs. Skittles: A Comprehensive Nutritional Showdown
When faced with the vibrant color choices of M&M’s and the fruity rainbow of Skittles, many people wonder which, if either, is the better choice from a health perspective. The truth is that both are treats high in sugar and should be consumed in moderation, but a closer look at their nutritional profiles reveals some key differences. Comparing the core nutritional metrics, like calories, sugar, and fat, provides a clear picture of what you are consuming.
The Calorie and Macronutrient Debate
A direct comparison of calories reveals that, for a standard serving size, Skittles often contain slightly fewer calories than M&M's, but that’s only one part of the story. This calorie difference is largely due to the variation in fat content, as M&M's, a chocolate-based candy, contain more fat. Skittles, conversely, are almost entirely composed of sugar and corn syrup. This means your body processes the energy from each candy differently.
- M&M's contain milk chocolate, which has fat, and in the case of varieties like Peanut M&M's, also offers protein. This combination of fat, sugar, and, in some cases, protein means the sugar is released into the bloodstream more slowly, preventing the rapid spike and crash associated with pure sugar.
- Skittles, being a pure sugar candy, cause a more rapid blood sugar spike. They contain very little fat or protein to temper this effect. While potentially lower in calories per piece, the rapid absorption of sugar can lead to a quick surge of energy followed by a crash, which is less ideal for sustained energy levels.
Ingredients: The Core Difference
The fundamental difference between these two iconic candies is their primary ingredient. M&M's are milk chocolate-based, while Skittles are sugar-based fruit chews. This ingredient difference leads to several key distinctions:
- M&M's ingredients often include: Milk chocolate (sugar, chocolate, skim milk, cocoa butter, lactose, milkfat), sugar, cornstarch, corn syrup, dextrin, and various colorings.
- Skittles ingredients include: Sugar, corn syrup, hydrogenated palm kernel oil, citric acid, tapioca dextrin, modified corn starch, natural and artificial flavors, colors, sodium citrate, and carnauba wax.
This breakdown shows that Skittles rely on artificial flavors and pure sugar, while M&M's include milk chocolate, providing a small amount of calcium and protein. For those with dietary restrictions, it's also worth noting that Skittles are often dairy-free, while milk chocolate M&M's are not. However, both contain artificial colors, a point of concern for some consumers.
A Table Comparing M&M's and Skittles
To make the nutritional differences clearer, here is a comparison table based on a standard serving size (e.g., a "fun size" pouch):
| Feature | Milk Chocolate M&M's | Original Skittles |
|---|---|---|
| Calories | ~142 kcal | ~115 kcal |
| Total Fat | ~5.9 g | ~1.2 g |
| Saturated Fat | High (from milkfat, cocoa butter) | Low (from palm kernel oil) |
| Sugar | ~18.3 g | ~21.7 g |
| Protein | Small amount (from milk) | None |
| Main Ingredient | Milk Chocolate | Sugar, Corn Syrup |
| Glycemic Impact | Lower; tempered by fat | Higher; pure sugar spike |
Making a Health-Conscious Choice
While neither can be classified as a "health food," certain scenarios might favor one over the other. For instance, an individual seeking a small amount of protein and a less dramatic blood sugar response might opt for M&M's. Peanut M&M's specifically offer a bit more substance with protein and fiber from the peanuts, helping to increase satiety. On the other hand, someone sensitive to dairy or looking for a lower-fat option might choose Skittles, provided they are aware of the high sugar content.
Health-conscious consumers should always prioritize moderation and portion control. The serving sizes for both candies are often based on small pouches, and it is easy to consume multiple servings. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories, a guideline that a single serving of either candy can eat into significantly. A balanced diet is key, and treats like these should be an occasional indulgence rather than a regular part of one's diet.
Conclusion: Which is Better?
Ultimately, there is no definitive "healthier" candy between M&M's and Skittles; it depends on your specific nutritional focus. M&M's offer a slightly more complex nutritional profile due to the inclusion of chocolate, fat, and protein, leading to a slower sugar release. Skittles, while lower in fat and calories per serving, deliver a pure sugar rush. For a slightly more balanced indulgence, M&M's (especially the peanut variety) could be considered preferable, but the most important factor for both is mindful consumption.
How to Enjoy Candy Mindfully
Making informed decisions about sweets involves more than just picking a product. The most critical factor is the amount consumed. Instead of a full-size bag, opt for a fun-size pouch. Savoring each piece slowly, rather than mindlessly eating, can help satisfy your craving with less. Remember that the goal is not to eliminate all treats but to enjoy them as part of a balanced and healthy lifestyle. The occasional handful of either M&M's or Skittles is fine, as long as it's not a daily habit.
To learn more about healthy eating guidelines, visit the Centers for Disease Control and Prevention's guide on added sugars.
