Try as we might, we sometimes give in to temptation and order fast food. But even when those famed golden arches look too good to resist, you can still find ways to eat at McDonald’s without completely ruining your nutrition and wellness plan. Some items on the McDonald’s menus may be much healthier than you imagined.
Here’s a handy list of healthy McDonald’s menu items to order whenever you find yourself there. If you stick to these items and avoid the bad stuff, you can enjoy some fast food that will love you back.
1. Fruit & Maple Oatmeal
Let’s start with breakfast. If you want to satiate your early-morning sweet tooth, ditch the pancake breakfast and go for oatmeal instead. One serving clocks in at only 320 calories and 4.5 grams of fat–plus, it has four grams of fiber and six grams of protein. You’ll start the day with a serving of fruit, a nice protein bump, and much more nutritional bang for your buck calorie-wise, even after you factor in the 64 grams of carbohydrates.
2. Egg McMuffin
Yes, McDonald’s top signature breakfast item is actually pretty good for you. Though it’s a bit high in sodium (770 milligrams), it’s also low in calories (310) and sugar (3 grams) and also high in protein (17 grams) without overdoing it on carbs (30 grams). It can help complete a balanced breakfast via Mickey D’s or serve as a go-to mid-morning snack when you can’t wait until lunch.
3. Sausage Burrito
Also clocking in at 310 calories, the sausage burrito is a bit lower in protein (13 grams) than the Egg McMuffin. Still, you get extra nutrients from the peppers and onions wrapped in the tortilla alongside the sausage, eggs, and cheese. Like many McDonald’s items, it is high in sodium (800 milligrams); however, it is still low in carbs (25 grams) and sugar (two grams).
4. Sausage McMuffin
You have to deal with a high sodium count (760 milligrams) of the Sausage McMuffin, but it’s far from the chain’s worst offender. Meanwhile, it only has 400 calories and 29 grams of carbs while offering 14 grams of protein. If you prefer meat over eggs in the morning, this breakfast sandwich is certainly a good option.
5. Sausage McGriddles
If you’re into that sweet and savory life, the Sausage McGriddles may be your best pick. Even though it’s a griddle cake sandwich, it still has only 430 calories and 14 grams of sugar. Though high in carbs (41 grams) and sodium (990 milligrams), it also has 11 grams of protein. Overall, these McGriddles are a far better option than most of the other breakfast sandwich and pancake menu items.
6. Filet-O-Fish
Moving on to the McDonald’s lunch and dinner menu, we have to note the relative nutritional powerhouse, which is Filet-O-Fish. When it comes to McDonald’s biggest trouble spot, the Filet-O-Fish keeps its sodium count relatively low at 560 milligrams. Meanwhile, it sports 16 grams of protein while also only coming in at 390 calories, 39 grams of carbs, and very low counts of saturated and trans fats.
7. Fries (Small)
Yes, fries are on the list—provided you keep it to a small order. At just 320 calories, 260 milligrams of sodium, and very low counts of saturated and trans fats, a small order of fries gives you five grams of protein. If you really want a little something extra with your lunch or dinner order, a few fries won’t hurt.
8. McChicken
Compared to the other chicken sandwich options on the menu, the McChicken is far superior. Again, sodium is a constant issue at McDonald’s, but this sandwich only has 560 milligrams. It’s also low in saturated and trans fats, and you get 14 grams of protein for only 400 calories. If you want chicken, this is a good choice.
9. Chicken McNuggets (Six Pieces)
As long as you don’t overload on the McNuggets, you can actually score a solid nutritional deal: For six pieces, it’s only 250 calories, yet a full 14 grams of protein. The McNuggets also score relatively low on sodium (just 500 milligrams), sugar (0 grams), and saturated and trans fats.
10. Hamburger
If you really want a burger, you can do yourself a huge favor by ditching the Big Mac and Quarter Pounder in favor of the simple hamburger. It’s low in calories (250), saturated and trans fats, and sugar, yet it also offers 12 grams of protein and is even relatively low in sodium (510 milligrams). Though the burger itself might seem small, the calorie count is also low enough for you to feel better about adding on healthier sides.
11. Cheeseburger
If you can’t live without cheese on your burger, the simple cheeseburger is a perfectly fine choice. With the addition of cheese, this burger is only 50 calories more, totaling 300, while also increasing the protein to 15 grams. It’s a little higher in sugar and fat than the cheese-less hamburger, but it’s still far better than the more elaborate cheeseburger menu items.
12. Apple Slices
Now, onto dessert. For something sweet, the fresh apple slices are hard to beat. Because they’re simply apples with nothing added, they only clock in at 15 calories, zero fat, zero sodium, three grams of sugar, and four grams of carbs. Between the very low sodium count and the high serving of fiber, apple slices might actually be the single healthiest McDonald’s menu item of them all.
13. Baked Apple Pie
We understand if you want a little something extra with your apples. Though the Baked Apple Pie has more calories, it’s still only at 230 and is pretty low in sodium (100 milligrams). It even manages to stay relatively low in sugar (15 grams) and saturated and trans fats. If you really want to splurge on dessert, you should be okay with the apple pie.
14. Vanilla Ice Cream Cone
McDonald’s is notorious for its sinful ice cream options, so this relatively saintly frozen treat is a pleasant surprise. A simple vanilla cone merely clocks in at 200 calories, 80 milligrams of sodium, and 23 grams of sugar. It’s low in saturated and trans fats, yet it also has five grams of protein. This one won’t leave you feeling guilty for eating McDonald’s ice cream.
15. Chocolate Chip Cookie
Sometimes, you just want a cookie. One McDonald’s chocolate chip cookie is just 170 calories, 95 milligrams of sodium, 22 grams of carbs, and 15 grams of sugar and has low counts of saturated and trans fats. In addition, you even get two grams of protein.