A Tale of Two Candies: Chocolate vs. Fruit
At their core, M&Ms and Skittles represent two different candy categories: chocolate versus sugar-based fruity confections. This fundamental difference in ingredients is the primary driver of their varying nutritional profiles. Understanding the core composition is the first step in determining which, if either, is the 'healthier' option for you.
M&Ms consist of a milk chocolate center, providing some milk derivatives and cocoa, which is a plant-based food. Peanut M&Ms add protein and fiber from the peanuts, which can help slow down the absorption of sugar. On the other hand, Skittles are a purely sugar-based candy, containing sugar, corn syrup, hydrogenated palm kernel oil, and various artificial flavors and colors. The ingredient list is a strong indicator of the kind of energy and nutrients—or lack thereof—each candy provides.
Breaking Down the Nutrition Label
For a fair comparison, let's analyze the nutritional information for a standard 1-ounce (28g) serving size of both original Milk Chocolate M&Ms and Original Skittles. This helps normalize the data and provides a clear picture of their differences. While neither provides significant nutritional benefits, the data below reveals some notable distinctions.
| Nutritional Aspect | Milk Chocolate M&Ms (approx. 28g) | Original Skittles (approx. 28g) |
|---|---|---|
| Calories | ~140 kcal | ~110 kcal |
| Total Fat | ~5 g | ~1 g |
| Saturated Fat | ~3.5 g | ~1 g |
| Total Sugars | ~18 g | ~21 g |
| Added Sugars | ~17 g | ~21 g |
| Protein | ~1 g | ~0 g |
| Sodium | ~20 mg | ~5 mg |
From the table, a few key takeaways emerge. Skittles are lower in calories and fat, but significantly higher in sugar per serving. M&Ms contain more fat, primarily from the milk chocolate, but offer a small amount of protein and slightly less sugar. The high sugar content in Skittles can cause a quicker spike in blood sugar compared to the more balanced macronutrient profile of M&Ms, especially variants with nuts.
The Role of Ingredients: Cocoa vs. Artificial Additives
The type of ingredients used in each candy also plays a crucial role in the health comparison. M&Ms, being chocolate-based, contain some cocoa. High-quality dark chocolate has been shown to offer health benefits from antioxidants called flavonols. While milk chocolate M&Ms contain far less cocoa and more sugar and milkfat than dark chocolate, they still offer a tiny amount of potentially beneficial compounds not found in Skittles.
Skittles, conversely, are primarily corn syrup and sugar, along with artificial flavors and colorings. Some of these additives, such as titanium dioxide found in original Skittles in the U.S., are restricted or banned in other regions like Europe due to health concerns. This difference in regulatory standards highlights the potentially more concerning ingredients in Skittles compared to the more familiar composition of milk chocolate in M&Ms.
Other Health Considerations
Beyond macronutrients, other factors influence the 'healthier' verdict:
- Dental Health: The sticky and hard nature of many candies, like Skittles, can be worse for dental health because the sugar residue clings to teeth for longer. Chocolate, on the other hand, melts and rinses away more easily.
- Energy and Satiety: The presence of fat and a small amount of protein in M&Ms (especially Peanut M&Ms) can lead to a more gradual rise in blood sugar and a greater feeling of fullness, which might prevent overindulging. The pure sugar rush from Skittles can lead to a quick crash.
- Added Nutrients: While minimal, some M&Ms contain minerals like calcium from the milk, or magnesium and iron from the cocoa. Skittles offer no such nutritional upside, being essentially empty calories.
Ultimately, both candies are high in sugar and should be consumed in moderation as a treat. However, if forced to choose, M&Ms offer a slightly more balanced profile with some minimal nutritional benefits, while Skittles provide a pure sugar rush with more artificial ingredients.
The Healthiest Choice Is Moderation
Regardless of which candy you choose, the key to minimizing negative health impacts is moderation. The CDC recommends limiting added sugars to less than 10% of total daily calories, and a single serving of either candy can contribute significantly to that limit. A healthier relationship with food means enjoying treats mindfully, rather than counting every gram of sugar. Enjoy a small handful of your favorite, and don't stress about the occasional indulgence.
For more information on the health benefits of cocoa, consider reviewing research by institutions like Johns Hopkins Medicine.
