The Nutritional Breakdown: M&Ms vs. Skittles
When evaluating the nutritional content of any food, particularly a treat like candy, it's essential to look at the macronutrients and their sources. The primary difference between Milk Chocolate M&Ms and Original Skittles is the core ingredient: M&Ms are chocolate-based, while Skittles are essentially a shell of sugar with a chewy, sugary center. This fundamental difference is the reason behind their contrasting nutritional profiles, especially concerning sugar.
Milk Chocolate M&Ms
For a standard 1.69 oz (47.9g) bag of Milk Chocolate M&Ms, the nutritional facts are as follows:
- Calories: ~230-236 kcal
- Total Fat: ~10g
- Saturated Fat: ~6g
- Total Carbohydrates: ~34g
- Total Sugars: ~31g
- Added Sugars: ~29g
- Protein: ~2g
The presence of milk chocolate means M&Ms contain fat and a small amount of protein and calcium, giving them a more complex macronutrient composition. This means that while they are high in sugar, a portion of their caloric content comes from sources other than sugar alone. Varieties like Peanut M&Ms also contain added protein and fiber from the nuts, which can help mitigate a blood sugar spike compared to purely sugar-based candy.
Original Skittles
For a standard 2.17 oz (62g) bag of Original Skittles, the nutritional facts are quite different, reflecting their purely sugary content:
- Calories: ~250 kcal
- Total Fat: ~2.5g
- Saturated Fat: ~2.5g
- Total Carbohydrates: ~56g
- Total Sugars: ~45g
- Added Sugars: The total sugars are almost entirely added sugars.
- Protein: ~0g
Skittles are primarily sugar, corn syrup, and hydrogenated palm kernel oil, with added flavors and colors. The absence of chocolate or other ingredients with significant fat or protein means that nearly all of Skittles' carbohydrates are derived from sugar. This results in a higher sugar concentration per gram of candy compared to M&Ms.
Comparison Table: Sugar Content by Serving Size
To provide a clear side-by-side comparison, here are the approximate nutritional values for standard-sized bags of each candy, based on recent data.
| Feature | Milk Chocolate M&Ms (1.69 oz / 47.9g) | Original Skittles (2.17 oz / 62g) |
|---|---|---|
| Total Sugars | ~31g | ~45g |
| Sugar % by Weight | ~65% | ~73% |
| Total Fat | ~10g | ~2.5g |
| Protein | ~2g | ~0g |
| Calories | ~236 kcal | ~250 kcal |
The Difference in Composition
The Role of Ingredients: Chocolate vs. All Sugar
The core of the sugar difference lies in the ingredients. The milk chocolate in M&Ms consists of cocoa butter (a fat), milk solids (containing fat and protein), and sugar. This means that the total carbohydrate load, and thus the total sugar, is diluted by the fat and protein content. Conversely, Skittles are a fruit-flavored candy made predominantly of sugar and corn syrup. There is no protein or significant fat to lower the sugar density, making them a much more concentrated source of added sugar.
Serving Size and Portion Control
It's important to note that the standard bag size for Skittles is slightly larger than for M&Ms, which contributes to the higher overall sugar count per package. However, even when comparing by weight, such as per 100g, Skittles consistently show a higher percentage of sugar, reinforcing that they are a more sugar-dense candy. Regardless of the candy, portion control is key. As health professionals often advise, moderation is a critical part of a healthy diet, especially when it comes to high-sugar treats.
Understanding Added Sugars
Both M&Ms and Skittles derive their sweetness from added sugars. The American Heart Association recommends limiting added sugar intake, with specific daily maximums suggested for adults. Since both candies offer no significant nutritional benefits, they should be considered an occasional treat. For someone conscious of their added sugar intake, knowing that a single bag of Skittles contains more than a full day's recommended limit for some individuals is important context.
Other Nutritional Considerations
Beyond the sugar content, there are other aspects to consider when choosing between M&Ms and Skittles:
- Fat Content: M&Ms have a higher fat content due to the cocoa butter and milk fat in the chocolate, while Skittles are very low in fat. For those watching fat intake, this is a distinguishing factor.
- Protein and Fiber: Peanut M&Ms offer a small amount of protein and fiber from the peanuts, which can slightly slow the absorption of sugar and lead to a more gradual blood sugar increase compared to Skittles.
- Dental Health: Some sources suggest that chewy, sticky candies like Skittles may cling to teeth longer, potentially causing more cavities than chocolate candy.
- Ingredients: Both candies contain artificial colors, but their main ingredients differ, influencing their overall nutritional footprint.
Conclusion: The Bottom Line on Sugar
Ultimately, when it comes to the question, 'which has more sugar, M&Ms or Skittles?', the answer is clear: Skittles contain more total sugar per serving and have a higher sugar concentration. The fundamental difference in ingredients, with M&Ms being chocolate-based and Skittles being almost entirely sugar, dictates their contrasting nutritional profiles. While both are treats with no significant nutritional value, understanding these differences allows for a more informed choice for those monitoring their sugar intake.
For a deeper dive into general nutrition guidelines, the CDC offers a comprehensive overview of healthy eating principles.
