According to a top nutrition coach, when it comes to choosing the “healthiest” Halloween candy, Peanut M&Ms are a surprisingly decent pick. The mix of peanuts and chocolate provides a bit more nutritional substance than your typical sugar-packed treats. With under 1 gram of fiber, 2 grams of protein, and 9 grams of sugar per serving, they stand out slightly above the rest. By comparison, a Reese’s Peanut Butter Cup offers a similar nutritional profile but with a touch more sugar, while Snickers bars lag behind with no fiber, 1 gram of protein, and the same sugar content.
“It’s not exactly a well-balanced meal,” the coach admits, “but Peanut M&Ms can give you a little more fullness compared to straight-up sugar candies.”
Almond Joys, while also containing nuts, are mostly corn syrup, making them less ideal than the nut-packed Peanut M&Ms. The coach recommends checking the first ingredient listed on candy labels to compare—the first ingredient tells you what you’re really biting into.
And for those with a sweet tooth that doesn’t crave nuts, Smarties make the grade with only 25 calories and 6 grams of sugar per serving. Sour Patch Kids? A sugar bomb at 110 calories and 24 grams of sugar.
Let’s be real, though—candy’s nutritional value isn’t exactly something to brag about. The CDC says added sugars should make up less than 10% of your daily calories, and the American Academy of Pediatrics recommends keeping kids’ sugar intake under 25 grams per day.
And hey, if you do end up eating a few too many Peanut M&Ms, just call it “protein-loading.”