M&M's runs 492 calories per 100g, with 71g of carbs (mostly sugar) and 21g of fat. Calorie-dense — most desserts in this range fit best as planned treats rather than impulse picks.
Calories scale with portion. Here's how a typical m&m's serving translates in your tracker:
Carb-forward — most of its 492 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How m&m's stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at m&m's and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreM&M's has approximately 492 calories per 100g. A typical serving — 3 oz (85g) — comes in at 418 calories.
4.3g of protein per 100g. That puts m&m's at roughly 0.9g of protein per 100 calories — a useful lens when comparing to other sweets sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. M&M's is calorie-dense at 492 kcal per 100g, so portion control matters more than with low-cal foods.