If you’re in the car on a long road trip, and you know it’ll be about 20 minutes before you desperately need to eat, you know you can likely count on passing a McDonald's. After all, as of 2023, there are a whopping 13,514 McDonald’s locations in the U.S. alone.
However, if you are trying to follow a diet that supports your overall health, you may be hesitant to stop at McDonald's, since the bulk of their menu, like most ultra-processed fast foods, is loaded with saturated fat and sodium.
While it is true that eating ultra-processed foods, like many fast-food options, is frequently linked to outcomes like an increased risk of obesity, type 2 diabetes, cardiovascular diseases, and depression, it is unlikely that a once-in-a-blue-moon indulgence will flip your overall health status on its head. And believe it or not, there are some menu items that you can lean on that won't completely work against your health goals, especially when enjoyed sporadically.
You can still indulge in your favorite burger, but just be conscious of both portion control and, most importantly, your accompanying side and drink. When it comes to fries and soft drinks, the sugar, saturated fats, calories, and sodium can really add up without you even noticing.
If you are wondering what some "healthy" McDonald's options are, here are 11 picks.
It’s not surprising that McDonald’s Apple Slices pouch comes in first place for the healthiest item on the McDonald’s menu. They’re nothing but pure apples–no additives found here–and are the perfect substitute for your side of fries, especially for the kids, as they can be ordered with any Happy Meal.
Apples, particularly the peels, are packed with fiber and plant compounds that can benefit many aspects of our heart, including our heart health.
- Calories: 15
- Fat: 0 grams (g)
- Sodium: 0 milligrams (mg)
- Carbs: 4 g
- Fiber: 0 g
- Sugar: 3 g
- Protein: 0 g
Small Latte
While not a meal, a latte does provide some protein and nutrients, making for a satiating beverage that can be enjoyed in between meals to help hold you over. Made with just whole milk, water, and coffee, a latte can be a yummy sip for someone who needs something in their belly that is both sodium-free and free of added sugar.
- Calories: 140
- Fat: 8 g
- Sodium: 0 mg
- Carbs: 12 g
- Fiber: 0 g
- Sugar: 11 g
- Protein: 7 g
As it turns out, McDonald’s Hash Browns are somewhat healthier than their small fry option in terms of calories, fat, and total carbohydrates. So, if you’re stopping by McDonald’s for breakfast, it’s potentially a better option to grab hash browns instead of fries.
That being said, we recommend sipping on a large amount of water while you chug that coffee to ensure that you’re offsetting the higher sodium count found within these hash browns.
- Calories: 140
- Fat: 8 g
- Sodium: 310
- Carbs: 18 g
- Fiber: 2 g
- Sugar: 0 g
- Protein: 2 g
4-Piece Chicken McNuggets
A small order (4-piece) of Chicken McNuggets is a healthier option than your traditional hamburger, as chicken is a naturally leaner meat than red meat due to fewer calories and fat. Although McDonald’s doesn’t offer a grilled version, this meal is all about proper portioning. You won’t throw your health goals completely out of whack by indulging in a few McNuggets. And with a healthy side option and drink, you can consume a meal with some protein without the groggy after-effects of eating red meat, which requires more energy from your body to digest.
- Calories: 170
- Fat: 10 g
- Sodium: 330
- Carbs: 10 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 9 g
There’s something seriously satisfying about eating McDonald’s “World Famous Fries.” So, if you find yourself in a McDonald's drive-thru, don’t feel like you can’t indulge.
Portion control is your best friend when it comes to your health. For example, a small fry contains 230 calories while a large contains 480 calories (and that’s not counting the plethora of ketchup packets you’ll use). So, go ahead and get those fries. Surprisingly, they come with 3 g of protein and less sodium than the hash brown.
- Calories: 230
- Fat: 11 g
- Sodium: 190 mg
- Carbs: 31 g
- Fiber: 3 g
- Sugar: 0 g
- Protein: 3 g
Hamburger
If you’re really craving a McDonald’s staple, try the McDonald’s Hamburger, its classic burger, which is nutritious enough to satisfy. It has 12 g of protein and a good amount of iron (which is essential for red blood cell production) in the beef patty, which contains no artificial flavors, preservatives, or colors from artificial sources.
Nutritional information already includes all its "fixin's," including pickles, chopped onions, ketchup, and mustard. Pair it with apple slices, and remember to drink lots of water, since there is a hefty amount of sodium in this burger.
- Calories: 250
- Fat: 9 g
- Sodium: 510 mg
- Carbs: 31 g
- Fiber: 1 g
- Sugar: 6 g
- Protein: 12 g
The classic Cheeseburger comes next in line for the healthiest McDonald’s meal. It's similar to the hamburger, just slap on a piece of American cheese and add on a few more grams of fat, but you’re also getting 3 g of extra protein with the addition of cheese.
- Calories: 300
- Fat: 13 g
- Sodium: 720 mg
- Carbs: 32 g
- Fiber: 2 g
- Sugar: 5 g
- Protein: 15 g
Egg McMuffin
Sometimes, there’s nothing better in the morning than an Egg McMuffin. Eggs are a powerful source of protein and vitamins B12, B6 (riboflavin), B5, and iodine. Additionally, eggs provide an ample dosage of choline, a nutrient that supports brain health.
Lastly, these Egg McMuffins come with leaner Canadian bacon that has less fat than traditional bacon while still containing a high amount of protein. You can request to forego the bacon for a major sodium saving.
- Calories: 310
- Fat: 13 g
- Sodium: 770 mg
- Carbs: 30 g
- Fiber: 2 g
- Sugar: 3 g
- Protein: 17 g
It may be surprising that McDonald’s Fruit and Maple Oatmeal isn’t higher on the list, as oatmeal is a natural source of nutrients such as manganese, copper, various vitamins, and even iron. This oatmeal is also covered in hearty apples, cranberries, and raisins.
While this is all great, this oatmeal does come with 31 g of sugar (18 g of added sugar) due to the added brown sugar, and since the oatmeal is also made with cream, this ups the calorie count, too. However, if you eat a pretty balanced diet normally, it won’t make or break your goals to opt for the fruit and maple oatmeal. You can always ask to forgo the added sugar when you place your order.
- Calories: 320
- Fat: 4.5 g
- Sodium: 150 mg
- Carbs: 64 g
- Fiber: 4 g
- Sugar: 31 g
- Protein: 6 g
Filet-O-Fish
Fish is a great source of many nutrients, including protein, iodine, and omega-3 fatty acids. While this Filet-O-Fish is battered and fried, making it less healthy, ask if you can get the sandwich without the cheese or even go light on the tartar sauce to reduce your fat and sodium consumption.
- Calories: 390
- Fat: 19 g
- Sodium: 580 mg
- Carbs: 39 g
- Fiber: 2 g
- Sugar: 5 g
- Protein: 16 g
Which Salts Have the Lowest Sodium?
The McChicken sandwich has fewer calories and grams of fat than McDonald’s Quarterpounder (which has 630 calories and 37 g of fat). Paired with apple slices, this can be a decent option to up your protein intake while at the same time not ingesting as much sodium as when you eat the other burger options.
- Calories: 400
- Fat: 21 g
- Sodium: 560 mg
- Carbs: 39 g
- Fiber: 1 g
- Sugar: 5 g
- Protein: 14 g
A Quick Review
Overall, it’s okay to indulge in a McDonald’s meal every once in a while. One burger or order of chicken nuggets won’t make or break your health goals. That being said, eating to support your health goals is ultimately all about portion control and knowing exactly what you are consuming.
Consider ordering smaller portions where available or ask to forgo the unhealthier toppings (like the highly processed American cheese or sugary condiments), and choose apple slices as your side over the traditional french fries. Additionally, keep a close eye on your drink choice and try to opt for those that are free from added sugars. At the end of the day, you can’t go wrong with water, especially if you’re planning on eating an ample amount of sodium.
