It’s undeniable that McDonald’s is a ubiquitous presence, especially for those on the go. With a staggering number of locations across the United States, finding a McDonald’s is rarely a challenge. For health-conscious individuals, however, the golden arches might seem like a dietary danger zone. The fast-food giant’s menu is largely composed of ultra-processed items, often high in saturated fat and sodium, raising concerns about its place in a balanced diet.
While frequent consumption of ultra-processed foods, common in many fast-food chains, is linked to increased risks of obesity, type 2 diabetes, cardiovascular diseases, and even depression, occasional indulgences are unlikely to derail overall health. The good news is that McDonald’s offers some menu items that can align with your health goals, especially when chosen mindfully and enjoyed in moderation.
Navigating the McDonald’s menu for healthier options involves making smart choices about portion sizes and pairings. Being mindful of sugary drinks and fried sides is crucial, as these can significantly increase the calorie, sugar, and unhealthy fat content of your meal.
If you’re looking for healthier choices amidst the burgers and fries, here are 11 of the healthiest food options at McDonald’s, offering a balanced perspective on enjoying McDonald’s while staying on track with your nutritional goals.
Apple Slices
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Topping the list as the healthiest item at McDonald’s are the simple yet satisfying Apple Slices. These are essentially pure apples, free from additives, making them an ideal side dish, especially for children. Swap out fries for apple slices in a Happy Meal and you’ve instantly made a healthier choice.
Apples are nutritional powerhouses, especially the peels, which are rich in fiber and beneficial plant compounds. These nutrients contribute significantly to heart health and overall well-being.
- Calories: 15
- Fat: 0g
- Sodium: 0mg
- Carbs: 4g
- Fiber: 0g
- Sugar: 3g
- Protein: 0g
Small Latte
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While not a meal replacement, a Small Latte can be a surprisingly nutritious beverage option at McDonald’s. It provides a decent amount of protein and essential nutrients, making it a satisfying choice between meals to curb hunger. Made with whole milk, water, and coffee, a latte is a comforting, sodium-free, and added sugar-free (in its pure form) drink.
Opting for a small latte can be a smarter choice than many sugary drinks on the menu when you need a caffeine and protein boost.
- Calories: 140
- Fat: 8g
- Sodium: 0mg
- Carbs: 12g
- Fiber: 0g
- Sugar: 11g
- Protein: 7g
Hash Browns
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Surprisingly, McDonald’s Hash Browns can be a slightly healthier side choice compared to small fries, especially when considering calorie, fat, and total carbohydrate content. If you’re at McDonald’s for breakfast, hash browns might be a marginally better option than fries in terms of these macronutrients.
However, it’s important to note the higher sodium content in hash browns. To balance this, drinking plenty of water alongside your coffee can help offset the sodium intake. Moderation is key, but hash browns offer a different textural and flavor profile for a breakfast side.
- Calories: 140
- Fat: 8g
- Sodium: 310mg
- Carbs: 18g
- Fiber: 2g
- Sugar: 0g
- Protein: 2g
4-Piece Chicken McNuggets
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A 4-piece order of Chicken McNuggets can be a healthier protein option compared to a hamburger. Chicken, being a leaner meat than red meat, naturally contains fewer calories and less fat. While McDonald’s doesn’t offer grilled chicken nuggets, portion control is crucial here. Enjoying a small serving of McNuggets won’t completely derail your health-conscious eating plan.
Paired with a healthier side and drink, a 4-piece McNugget meal can provide protein without the heavier feeling often associated with digesting red meat. Chicken is generally easier for the body to digest.
- Calories: 170
- Fat: 10g
- Sodium: 330mg
- Carbs: 10g
- Fiber: 0g
- Sugar: 0g
- Protein: 9g
Small Fries
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McDonald’s “World Famous Fries” are undeniably craveable. If you find yourself at the drive-thru with a fry craving, indulging in a small portion can be acceptable within a balanced approach to eating.
Portion control is key when it comes to fries and health. A small fry serving contains significantly fewer calories than a large one. Small fries also offer a small amount of protein and less sodium than hash browns, making them a less detrimental treat when consumed in moderation.
- Calories: 230
- Fat: 11g
- Sodium: 190mg
- Carbs: 31g
- Fiber: 3g
- Sugar: 0g
- Protein: 3g
Hamburger
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For a classic McDonald’s experience, the Hamburger is a reasonably nutritious option that can satisfy your cravings. It provides a good source of protein and iron from the beef patty, which McDonald’s highlights as being made without artificial flavors, preservatives, or colors from artificial sources. Iron is vital for red blood cell production and overall energy levels.
The nutritional information includes all standard fixings like pickles, onions, ketchup, and mustard. Pairing it with apple slices and drinking plenty of water can help balance out the sodium content.
- Calories: 250
- Fat: 9g
- Sodium: 510mg
- Carbs: 31g
- Fiber: 1g
- Sugar: 6g
- Protein: 12g
Cheeseburger
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The Cheeseburger is another step up from the hamburger in terms of calories and fat, but it also offers an increase in protein. The addition of a slice of American cheese adds a few more grams of fat, but also contributes an extra 3 grams of protein compared to the plain hamburger.
If you’re looking for a slightly more substantial burger option while still being mindful of calories, the cheeseburger can be a reasonable choice in moderation.
- Calories: 300
- Fat: 13g
- Sodium: 720mg
- Carbs: 32g
- Fiber: 2g
- Sugar: 5g
- Protein: 15g
Egg McMuffin
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For a breakfast option at McDonald’s, the Egg McMuffin stands out as a relatively healthy choice. Eggs are excellent sources of protein and various B vitamins, including B12 and B6 (riboflavin), as well as B5 and iodine. Eggs are also rich in choline, a nutrient important for brain health.
The Egg McMuffin uses leaner Canadian bacon, which has less fat than traditional bacon while still providing a good amount of protein. For a further reduction in sodium, you can request to omit the bacon altogether.
- Calories: 310
- Fat: 13g
- Sodium: 770mg
- Carbs: 30g
- Fiber: 2g
- Sugar: 3g
- Protein: 17g
Fruit and Maple Oatmeal
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While oatmeal is generally considered a healthy breakfast food, McDonald’s Fruit and Maple Oatmeal is a mid-range option on this list due to its sugar content. Oatmeal itself is a good source of manganese, copper, vitamins, and iron. This oatmeal also includes beneficial fruits like apples, cranberries, and raisins.
However, the Fruit and Maple Oatmeal contains a significant amount of sugar, largely from added brown sugar. The use of cream also increases the calorie count. If you typically maintain a balanced diet, this oatmeal can be an acceptable option, but consider asking to reduce or omit the added sugar when ordering to make it even healthier.
- Calories: 320
- Fat: 4.5g
- Sodium: 150mg
- Carbs: 64g
- Fiber: 4g
- Sugar: 31g
- Protein: 6g
Filet-O-Fish
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Fish is a valuable source of protein, iodine, and omega-3 fatty acids, all essential nutrients. While the Filet-O-Fish at McDonald’s is battered and fried, which reduces its health benefits, it still offers some nutritional value.
To make it a healthier choice, consider asking if you can order it without cheese or with a lighter portion of tartar sauce. These modifications can significantly reduce the fat and sodium content of the sandwich.
- Calories: 390
- Fat: 19g
- Sodium: 580mg
- Carbs: 39g
- Fiber: 2g
- Sugar: 5g
- Protein: 16g
McChicken
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The McChicken sandwich is a slightly lighter option compared to some of McDonald’s beef burgers, such as the Quarter Pounder. It contains fewer calories and less fat.
When paired with a healthier side like apple slices, the McChicken can be a reasonable way to increase your protein intake while still being mindful of sodium consumption compared to other burger choices on the menu.
- Calories: 400
- Fat: 21g
- Sodium: 560mg
- Carbs: 39g
- Fiber: 1g
- Sugar: 5g
- Protein: 14g
Making Healthier Choices at McDonald’s: A Recap
It’s perfectly acceptable to enjoy McDonald’s occasionally. A single burger or an order of chicken nuggets won’t negate your overall health efforts. The key to incorporating McDonald’s into a health-conscious lifestyle is focusing on portion control and being informed about the nutritional content of your choices.
Opt for smaller sizes when available, and consider customizing your order to reduce less healthy components like processed cheese or sugary sauces. Choosing apple slices as a side instead of fries is a simple yet effective swap. Pay close attention to your drink selection and prioritize sugar-free options like water, especially when consuming higher-sodium menu items. By making informed and mindful choices, you can navigate the McDonald’s menu and find options that align with your health and dietary goals.
