McDonald’s. The Golden Arches are a familiar sight on road trips and in cities across the globe. With over 13,500 locations in the U.S. alone as of 2023, it’s a convenient option when you need a quick bite. But if you’re health-conscious, navigating the menu can feel like a minefield. While fast food often gets a bad rap (and rightfully so, given its processed nature and high saturated fat and sodium content), it’s not always the enemy. Occasional indulgences won’t derail your health entirely, and believe it or not, some items are healthier than others. The key is making informed choices about portion sizes, sides, and drinks. So, what is the healthiest food at McDonald’s? Let’s dive into some options that won’t completely sabotage your dietary goals.
Smart Choices at McDonald’s: A Healthier Menu Guide
Here’s a breakdown of some relatively healthier options you can find on the McDonald’s menu, along with their nutritional information:
Apple Slices
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The undisputed champion of healthy McDonald’s items: Apple Slices. This simple snack is just pure apples, offering a refreshing and guilt-free alternative to fries, especially for kids ordering Happy Meals. Apples, particularly their peels, are a good source of fiber and plant compounds that are beneficial for heart health.
- Calories: 15
- Fat: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Fiber: 0 g
- Sugar: 3 g
- Protein: 0 g
Small Latte
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A latte isn’t a meal replacement, but it provides protein and nutrients, making it a satisfying beverage between meals. Made with whole milk, water, and coffee, a small latte is sodium-free and contains no added sugar.
- Calories: 140
- Fat: 8 g
- Sodium: 0 mg
- Carbs: 12 g
- Fiber: 0 g
- Sugar: 11 g
- Protein: 7 g
Hash Browns
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Surprisingly, McDonald’s Hash Browns are a better choice than small fries in terms of calories, fat, and total carbohydrates. If you’re stopping by for breakfast, this could be a slightly healthier option. However, the sodium content is higher, so be sure to drink plenty of water.
- Calories: 140
- Fat: 8 g
- Sodium: 310 mg
- Carbs: 18 g
- Fiber: 2 g
- Sugar: 0 g
- Protein: 2 g
4-Piece Chicken McNuggets
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A small order of Chicken McNuggets (4-piece) is a leaner option than a hamburger, as chicken is naturally lower in calories and fat than red meat. It offers a source of protein without the heavier feeling that can come after eating red meat. Pair it with a healthy side and drink for a more balanced meal.
- Calories: 170
- Fat: 10 g
- Sodium: 330 mg
- Carbs: 10 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 9 g
Small Fries
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Sometimes, you just need those “World Famous Fries.” Portion control is crucial. A small fry has significantly fewer calories than a large, and surprisingly, it contains protein and less sodium than the hash browns.
- Calories: 230
- Fat: 11 g
- Sodium: 190 mg
- Carbs: 31 g
- Fiber: 3 g
- Sugar: 0 g
- Protein: 3 g
Hamburger
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If you’re craving a classic burger, the McDonald’s Hamburger is a reasonable choice. The beef patty contains iron (essential for red blood cell production) and no artificial flavors, preservatives, or colors from artificial sources. Pair it with apple slices and drink plenty of water to offset the sodium.
- Calories: 250
- Fat: 9 g
- Sodium: 510 mg
- Carbs: 31 g
- Fiber: 1 g
- Sugar: 6 g
- Protein: 12 g
Cheeseburger
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Similar to the hamburger, the Cheeseburger offers a bit more protein thanks to the slice of American cheese. However, it also comes with added fat and sodium.
- Calories: 300
- Fat: 13 g
- Sodium: 720 mg
- Carbs: 32 g
- Fiber: 2 g
- Sugar: 5 g
- Protein: 15 g
Egg McMuffin
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For a morning option, the Egg McMuffin can be a good choice. Eggs are a source of protein and various B vitamins, as well as choline, which supports brain health. The Egg McMuffin also contains leaner Canadian bacon. You can reduce sodium by requesting no bacon.
- Calories: 310
- Fat: 13 g
- Sodium: 770 mg
- Carbs: 30 g
- Fiber: 2 g
- Sugar: 3 g
- Protein: 17 g
Fruit and Maple Oatmeal
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Oatmeal is a natural source of manganese, copper, vitamins, and iron. McDonald’s version includes apples, cranberries, and raisins. However, it’s important to note the added sugar from brown sugar and the cream, which increases the calorie count. You can always ask to skip the added sugar.
- Calories: 320
- Fat: 4.5 g
- Sodium: 150 mg
- Carbs: 64 g
- Fiber: 4 g
- Sugar: 31 g
- Protein: 6 g
Filet-O-Fish
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Fish provides protein, iodine, and omega-3 fatty acids. While the Filet-O-Fish is battered and fried, you can make it healthier by asking for it without cheese or with less tartar sauce to reduce fat and sodium.
- Calories: 390
- Fat: 19 g
- Sodium: 580 mg
- Carbs: 39 g
- Fiber: 2 g
- Sugar: 5 g
- Protein: 16 g
McChicken
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The McChicken sandwich has fewer calories and grams of fat than a Quarter Pounder. Combined with apple slices, it can be a decent way to increase protein intake while consuming less sodium compared to other burger options.
- Calories: 400
- Fat: 21 g
- Sodium: 560 mg
- Carbs: 39 g
- Fiber: 1 g
- Sugar: 5 g
- Protein: 14 g
Making Healthier Choices: Key Takeaways
Eating at McDonald’s doesn’t have to be a dietary disaster. By practicing portion control, being mindful of your side and drink choices, and opting for the relatively healthier items on the menu, you can enjoy a quick meal without completely derailing your health goals. Choose smaller portions, skip unhealthy toppings and sugary condiments, and choose apple slices over fries. And always, always choose water over sugary drinks. Ultimately, informed choices are the key to enjoying McDonald’s in moderation.
