Most nutrition experts will agree that when it comes to highly processed candy, there is no truly “healthy” option. Both Skittles and M&M's are treats meant for occasional consumption. However, by examining their specific ingredients and nutritional profiles, we can better understand how they compare and what each provides, or lacks, in terms of dietary impact.
The Nutritional Breakdown
At a glance, a standard serving of original Skittles and plain M&M's reveals some key differences. Skittles are known for their fruit flavors and lack of chocolate, which means they are primarily made of sugar and corn syrup. Plain M&M's, on the other hand, contain milk chocolate, which introduces milk fat and slightly more complex macronutrients. This fundamental difference in ingredients is the source of their varying nutritional stats. Some analyses have found that Skittles are lower in calories and much lower in fat per serving, but this can vary depending on the specific serving size used for comparison. The fat and protein from the milk chocolate and the sugar in M&M's can result in a more gradual release of glucose into the bloodstream compared to the simple, quick-to-absorb sugars in Skittles. This difference is even more pronounced when considering peanut M&M's, which include protein and fiber from the peanuts.
Ingredient list: What are you really eating?
An investigation of the ingredient lists further highlights the differences in these two candies. The first ingredient on any food label is the most abundant, and for both Skittles and M&M's, that ingredient is sugar.
- Skittles ingredients: The list includes sugar, corn syrup, hydrogenated palm kernel oil, citric acid, tapioca dextrin, modified corn starch, and a variety of artificial colors. Note the use of hydrogenated oil, and the high reliance on simple sugars and starches. Skittles are also dairy-free, which is an important consideration for those with lactose intolerance.
- M&M's ingredients: Plain M&M's include milk chocolate (made with sugar, chocolate, skim milk, cocoa butter, milk fat), sugar, cornstarch, and various artificial colors. The presence of milk chocolate means M&M's contain dairy and soy allergens. The inclusion of cocoa butter and milk fat is what contributes to the higher fat content compared to Skittles.
Comparison Table: Skittles vs. Plain M&M's
| Nutritional Value | Original Skittles (per 100g) | Plain M&M's (per 100g) |
|---|---|---|
| Calories | 401 kcal | 476 kcal |
| Total Fat | <0.1g | 18.8g |
| Saturated Fat | <0.1g | 11.7g |
| Total Carbohydrates | 89.1g | 69g |
| Sugars | 73.7g | 65g |
| Protein | <0.1g | 5g |
Note: Nutritional information can vary slightly by region and product formulation. Always check the specific packaging for the most accurate details.
Beyond the Numbers: Other Factors to Consider
Beyond the basic nutritional labels, other factors play a role in how these treats affect your body:
- Glycemic Impact: The purely sugar-based composition of Skittles means they will likely cause a more rapid spike in blood sugar levels than M&M's, which contain fat and protein that slow down digestion and sugar absorption. For those monitoring blood sugar, this can be a significant factor.
- Added Ingredients and Processing: Both candies are ultra-processed foods. The Environmental Working Group (EWG) has flagged both for containing multiple artificial food additives and dyes of concern. Skittles, for instance, have been noted for containing ingredients like Titanium Dioxide, an additive of moderate concern in food.
- Varieties Matter: The nutritional profile of different candy varieties within the same brand can be quite different. For example, Peanut M&M's offer a small amount of protein and fiber, providing a slightly more complex and satiating snack than their plain counterparts. Dark chocolate varieties also contain antioxidants, which, while not negating the high sugar content, is a minor nutritional point.
The Verdict: A Treat is a Treat
When it comes down to it, there is no real "winner" in the question, "Are Skittles or M&M's healthier?". Both are high in sugar and calories, offer minimal nutritional value, and are best enjoyed in moderation as an occasional treat. The choice is largely a matter of personal preference. If you're counting calories, original Skittles might seem better at first glance due to lower numbers, but the pure sugar content can lead to a quick energy spike and crash. If you prefer a candy with slightly more substance and a slower sugar absorption rate, or want a tiny bit of protein and fiber from a peanut variety, M&M's might be your choice. Ultimately, a balanced diet is built on whole, nutrient-dense foods, and these candies should play a very limited role. As one registered dietitian noted, focusing on moderation rather than stressing over a single candy choice is the healthiest approach to food.
Conclusion
Comparing Skittles and M&M's for health benefits is a relative exercise, as both are indulgent candies. Skittles are lower in fat and calories but are primarily simple sugars, while M&M's have more fat and protein from milk chocolate, potentially moderating blood sugar response. Both are ultra-processed and contain artificial ingredients. Ultimately, the healthiest strategy is to consume either in small, controlled portions as part of a balanced diet, rather than relying on one to be superior to the other.
