The History of Red Dye in M&M's and the End of Red Dye 3
The story of M&M's and red dye is a long one with a few different chapters. In 1976, M&M's famously removed its red candies from the bags due to public concern over Red Dye No. 2, which was a different colorant and had been linked to cancer. Although M&M's were colored with the safer Red Dye No. 40 at the time, the public sentiment led the company to make a precautionary change. The red candies were eventually reintroduced in 1987, using a combination of Red Dye 40 and Red Dye 3.
Fast forward many years, and the final chapter for Red Dye 3 has now been written. Citing concerns from animal studies linking it to thyroid cancer, the FDA officially banned Red Dye 3 for use in food and ingested drugs on January 15, 2025. This ban comes after California passed a similar law in 2023. However, Mars Wrigley had already voluntarily removed Red Dye 3 from its M&M's products years prior in the US, partly to align with stricter European standards. This means that the product you buy today does not contain Red Dye 3.
The Banned Dye: Health Concerns and Global Context
The FDA's ban on Red Dye 3 was based on decades-old animal studies showing a link to thyroid cancer. While the FDA indicated that human risk was low at typical exposure levels, the Delaney Clause of the Food, Drug, and Cosmetic Act mandates a ban on additives found to cause cancer in animals. This decision puts the US in line with countries in Europe, Australia, and New Zealand, where the dye has long been restricted.
What Artificial Dyes Are in M&M's Now?
While Red Dye 3 is no longer an issue, M&M's still rely on other synthetic colorants to achieve their iconic vibrant hues. In the United States, a standard bag of M&M's Milk Chocolate Candies contains a variety of other FD&C dyes:
- Blue 1 Lake
- Blue 1
- Blue 2 Lake
- Blue 2
- Red 40
- Red 40 Lake
- Yellow 5
- Yellow 5 Lake
- Yellow 6
- Yellow 6 Lake
Other Dyes, Other Concerns
Although these other dyes are currently FDA-approved, they have not escaped scrutiny. Concerns continue to mount regarding the impact of these food chemicals, particularly on children. The California Office of Environmental Health Hazard Assessment has confirmed that these dyes can cause neurobehavioral problems in some children, including hyperactivity. Some studies and advocacy groups suggest links between artificial dyes and allergic reactions, migraines, and irritability. It's also important to note that the EU has stricter regulations on these synthetic colorants, leading Mars Wrigley to use different, more naturally derived colors in its European products.
M&M's and Your Overall Nutrition Diet
Beyond the debate over specific dyes, M&M's are a processed candy with a significant amount of sugar and fat. The primary ingredient is sugar, followed by milk chocolate ingredients. The Environmental Working Group (EWG) has classified M&M's as an ultra-processed food and flagged it for high sugar and fat content. For perspective, a single serving of M&M's can be close to half sugar by weight, contributing empty calories with minimal nutritional benefit beyond the base ingredients like nuts in some varieties.
US vs. European M&M's: An Ingredient Comparison
Different countries have different regulations and standards for food ingredients. Here's a comparison of the typical ingredients found in US and European M&M's (note: formulations can vary by product and may change over time):
| Feature | US M&M's (Milk Chocolate) | European M&M's (Milk Chocolate) |
|---|---|---|
| Artificial Colorants | Includes Blue 1 Lake, Red 40, Yellow 6, Yellow 5, etc. | Includes natural colors from beetroot, carmine, etc. |
| Synthetic Dyes | Contains multiple FD&C certified synthetic dyes | Generally formulated without FD&C synthetic dyes |
| Glazing Agents | Uses Carnauba Wax | Uses Beeswax and Carnauba Wax |
| Dairy Content | Contains milk ingredients | Contains milk solids |
| Overall Ingredient Profile | Tends to use a standard list of artificial colors and flavors for broad market distribution | Often uses more naturally derived alternatives to meet local regulations and consumer preferences for "clean labels" |
Healthier Alternatives to Satisfy Your Cravings
For those looking to reduce their intake of artificial additives and excessive sugar, plenty of healthier alternatives to M&M's exist.
- Dark Chocolate: A small amount of dark chocolate (70% or higher) can provide a rich chocolate flavor with less sugar and more antioxidants.
- Fruit and Nuts: Create your own trail mix with unsalted nuts, seeds, and dried fruit for a nutrient-dense, satisfying snack.
- Natural Sweets: Naturally occurring sweet options like dates, figs, or fruit strips can satisfy a sweet tooth while providing fiber and other nutrients.
- Naturally-Colored Candy Brands: Several companies now specialize in candies made with natural colorants, giving you a similar experience without synthetic dyes. Brands like Unreal and No Whey Foods offer versions of chocolate-coated candies made with natural ingredients like beetroot and spirulina.
- Make Your Own: For complete control, you can make your own chocolate snacks using raw cacao powder and natural sweeteners like maple syrup or honey.
Conclusion: Making Informed Choices
In summary, M&M's in the United States do not contain Red Dye 3, a carcinogen banned by the FDA in 2025. However, they do contain other synthetic dyes like Red 40, Yellow 5, and Blue 1, which have been linked to health concerns like hyperactivity in sensitive individuals. As a processed, high-sugar candy, M&M's offer minimal nutritional value and should be consumed sparingly as part of a healthy nutrition diet. For those concerned about artificial ingredients, exploring naturally colored and lower-sugar alternatives is an excellent way to make more informed and healthier choices for your family. By reading labels and understanding ingredients, consumers can better navigate the landscape of food additives and prioritize their well-being.
