McDonald’s and other fast food restaurants are known for a few things—like quick meals, (debatably) low prices, French fries, and greasy foods—but they’re not typically known for their healthy options. We probably don’t have to tell you twice that fast food is generally not the best choice if you want to keep your health in check or shed some pounds. However, it’s only natural that you’ll find yourself pulling up to the drive-thru every once in a while. And when that happens, it’s good to know what the healthiest options are.
That’s why we checked in with registered dietitians who told us that the Fillet-O-Fish, Egg McMuffin, Chicken McNuggets, Hamburger and more are all viable options with ample protein and low calories. Learn more about the benefits of each if you’re on weight loss journey, below.
1. Fillet-O-Fish
Dietitian Jenna Hunter says the Fillet-O-Fish, which is made of breaded fish fillet, tartar sauce, and a bun, provides a substantial amount of protein, making it a satisfying choice for those looking to increase their protein intake. Fish is naturally rich in protein and contains essential nutrients such as omega-3 fatty acids, which are beneficial for heart health. Despite being a protein-rich option, it's essential to note that the Fillet-O-Fish also comes with higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key.
Hunter tells us that this option provides 380 calories and 15g protein. "What many people don’t know is that fast food can be a part of a healthy weight loss journey," she assures us. "McDonalds menu item [like this one] can help lead to a healthy weight loss for people who are wanting to control their meal portions, who dislike cooking but still want something that is lower in calories/high in protein, & for people who need something quick." Perfect!
2. Egg McMuffin
Dietitian and health expert Krutika Nanavati tells us that an egg McMuffin offers a substantial protein boost for breakfast, thanks to the egg and lean ham.
Eggs are renowned for their high-quality protein content, vital for muscle repair and growth, making this sandwich a nutritious option to kickstart the day.
"Starting the day with a high-protein breakfast can kickstart metabolism and reduce the likelihood of overeating later in the day. The protein and whole grain muffin offer sustained energy levels, making it easier to stick to a calorie-restricted diet," she notes.
Nanavati seconds this. "High-protein meals can aid weight loss when part of a balanced diet. Protein promotes muscle maintenance and growth, curbs cravings and snacking, and is more filling than carbs or fats.
Choosing grilled over fried and adding vegetables can lower calorie density for easier weight-loss integration," she says. Plus, Egg McMuffins are undeniably delicious!
3. Hamburger
Sure, hamburgers aren't typically seen as the healthiest food around. But at McDonald's, this menu item makes one of the lowest-calorie options. With approximately 250 calories, the McDonald's hamburger provides a modest yet satisfying meal. While it's crucial to consider the overall nutritional balance, opting for this simple item allows individuals to enjoy the iconic taste of McDonald's without an excessive caloric load.
"For just 250 calories, you also get 13 grams of protein and 2 grams of fiber to help curb your hunger," Lisa Andrews, MEd, RD, LD, elaborates. "The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
4. Chicken McNuggets
Chicken McNuggets at McDonald's may not be the lowest-calorie option on the menu since they are fried, but they can still be part of a weight-loss-friendly approach when consumed in moderation.
"Yes, the nuggets are fried, but fat provides satiety between meals," Andrews points out.
"This is also a good source of protein, providing 23 grams per serving. Having enough protein in your meals helps manage blood sugar and appetite. Add the nuggets to a McDonald's side salad (15 calories) to make this more of a meal." Noted!
5. Sausage Burrito
Sausage is typically known for its high fat content, as highlighted by Melissa Rifkin, MS, RDN, CDN, and Kelsey Hampton Abdullah, MS, RDN, in a recent Eat This, Not That article. However, the McDonald's Sausage Burrito offers a balanced option, combining meat and egg for a meal that contains just 310 calories and 7 grams of saturated fat.
6. McDouble
According to Rifkin and Abdullah, the McDouble features two beef patties paired with a single slice of cheese, providing more than 20 grams of protein. While the saturated fat content edges close to the recommended limit, the overall nutritional profile remains balanced. For an even healthier option, they suggest omitting the cheese, which will cut 50 calories from the meal.
7. McChicken
Rifkin and Abdullah describe the McChicken Sandwich as a straightforward dish consisting of a fried chicken patty, shredded lettuce, and a dollop of mayo. They highlight it as one of McDonald's more health-conscious options. While the mayo enhances the taste, they advise that omitting it can cut 100 calories and 11 grams of fat. For a zesty alternative, they recommend substituting mustard, which provides robust flavor with minimal calories and zero fat.
8. Apple Slices Instead Of Fries
While their famous fries may be your go-to side at McDonald's, Rifkin and Abdullah suggest opting for the apples instead. These offer a delightful crunch for just 15 calories, making them a healthier alternative. Although the small serving lacks fiber, it contains only 4 grams of carbs. For a more substantial side, they recommend bringing a whole apple from home.
9. Cheeseburger
By adding cheese to the traditional McDonald's burger, Rifkin and Abdullah highlight that you can savor a cheeseburger for just 300 calories. They suggest complementing it with some fruit or vegetables from home to boost the fiber content of your meal. Additionally, consider skipping half the bun to reduce carbs while still maintaining your protein intake.
