Does McDonald's Have Anything with Fiber? A Guide to Healthier Fast Food Choices

October 23, 2025 •

3 min read

According to the U.S. government, only about 5% of men and 9% of women are getting the recommended daily amount of fiber. Given this, many people are looking for ways to boost their intake, even when eating on the go. This article explores the question, "Does McDonald's have anything with fiber?" and identifies the best options available.

Quick Summary

Despite being known for its quick and convenient meals, McDonald's does offer some sources of dietary fiber. This guide highlights specific menu items, such as oatmeal, apple slices, and salads, and provides helpful tips for adding more fiber to your order. While some options contain modest amounts, smart choices can contribute to your daily fiber goals.

Key Points

McDonald's offers some fiber: While the overall menu is low in fiber, specific items like oatmeal and apple slices do contain it.
Oatmeal is the best bet: The Fruit & Maple Oatmeal provides the most significant amount of fiber, primarily due to the whole oats and fruit toppings.
Swap fries for apples: Replacing French fries with Apple Slices is an easy way to reduce calories and add a small amount of fiber to your meal.
Burgers are not high in fiber: Most standard burgers and chicken sandwiches have very little fiber, as they are primarily protein and refined carbohydrates.
Salads provide modest fiber: If available, salads can contribute some fiber, especially when they include vegetables like beans or corn.
Check regional menus: Fiber-containing items can vary significantly by location and country, so it's best to check your local menu.
Customize your meal for more fiber: Ordering strategically, like adding a fruit side or opting for whole-grain buns where available, can increase your total fiber intake.

Finding Fiber at the Golden Arches

While McDonald's is not a destination known for high-fiber cuisine, it is possible to find menu items that contribute to your daily intake. With some strategic ordering, you can make healthier choices that include fruits, vegetables, and whole grains.

The Best Fiber-Rich Menu Items

Among McDonald's extensive menu, a few items stand out for their fiber content, particularly during breakfast and as side dishes. The availability of these items can vary by location, so it's always a good idea to check the local menu.

Fruit & Maple Oatmeal: This is often the highest-fiber option on the entire menu, typically offering around 4 grams of dietary fiber. It is made with whole-grain oats and topped with fruit like apples, cranberries, and raisins. While it contains added sugars, it's still a significant source of fiber compared to most other menu items.
Apple Slices: Available as a side or in Happy Meals, a bag of apple slices provides a small but notable amount of fiber. This is an excellent, low-calorie alternative to French fries, especially when paired with a main dish. Apples, particularly with the peel, are a well-known source of fiber.
Salads: While not always as high in fiber as a homemade salad, McDonald's salads, when available, can be a decent source. A Southwest Salad, for example, typically contains vegetables like black beans, corn, and greens that provide some fiber. However, it's essential to use dressings in moderation, as they can add significant calories and sodium.
Snacks: If available in your region, a Fruit and Yogurt Parfait often contains fruit and a granola topping, offering a small fiber boost.

Understanding the Fiber Content of Other Menu Items

Most of McDonald's core menu items, including burgers and fries, are not significant sources of dietary fiber. The beef patties, chicken, and highly processed buns contain minimal fiber. For example, a standard cheeseburger or Big Mac provides a very small amount of fiber, often between 1 and 4 grams. The focus of these items is primarily on protein and refined carbohydrates. Even menu items that might seem healthy at a glance, such as a breakfast burrito or apple pie, contain only minimal fiber.

Strategies for Increasing Fiber in Your McDonald's Meal

If your primary goal is to boost fiber intake while eating at McDonald's, consider these strategies:

Prioritize the Oatmeal: If you're there for breakfast, the Fruit & Maple Oatmeal is your best bet for a substantial fiber serving.
Swap Your Sides: Ditch the French fries and opt for Apple Slices instead. This simple swap significantly reduces saturated fat and sodium while adding some fiber.
Customize Your Order: If ordering a salad, maximize your fiber by choosing a version with more vegetables and legumes, if available, and use a light dressing.
Add Fruit: Consider adding a side of apple slices or a fruit cup (if available) to any meal for an easy fiber boost.
Look for Regional Offerings: McDonald's menus vary by country and region. For instance, porridge options exist in some markets, offering a good source of fiber. Check the local McDonald's website for specific nutritional information.

Comparison of McDonald's Menu Item Fiber Content


Menu Item (US)	Serving Size	Calories	Dietary Fiber (g)
Fruit & Maple Oatmeal	1 bowl	320	4
Big Mac	1 sandwich	599	4
Premium Bacon Ranch Salad with Grilled Chicken	1 salad	230	4
Cheeseburger	1 sandwich	300	2
Apple Slices	1 bag	15–30	~1
Baked Apple Pie	1 pie	270	1
Hamburger	1 sandwich	270	1
French Fries (Medium)	1 medium	320	3

Conclusion: Finding the Fiber in Fast Food

In conclusion, while McDonald's is not the ideal destination for a fiber-rich meal, it is inaccurate to say the restaurant has nothing with fiber. Savvy diners can find options that contain modest amounts, particularly in the breakfast and side item categories. The Fruit & Maple Oatmeal is the standout choice for breakfast, and choosing Apple Slices as a side is a simple and effective strategy for any meal. The broader challenge of finding healthy fast food is addressed in more detail by health and nutrition websites like Health.com, which offer advice for navigating many fast food menus. Ultimately, a balanced diet is built on a variety of foods, and while McDonald's can fit into an occasional meal, it's important to understand its nutritional limitations.

Frequently Asked Questions

The Fruit & Maple Oatmeal is typically the highest fiber item on the McDonald's menu, providing around 4 grams of dietary fiber per serving.

Yes, but very little. A standard McDonald's burger, like the cheeseburger or hamburger, contains a minimal amount of fiber, usually between 1 and 2 grams.

McDonald's Apple Slices are a good source of fiber for a fast-food side. They offer a small but healthy amount of dietary fiber and are a much better option than French fries.

Besides oatmeal and apple slices, you can opt for a side salad if available. Some regions also offer Fruit and Yogurt Parfaits or other menu items with fruit and granola, which add some fiber.

Fast food is often designed for convenience and flavor, relying on refined ingredients that are low in fiber. Items rich in fiber, such as whole grains, vegetables, and legumes, are less common on most fast-food menus.

Yes, you can increase your fiber without a salad. The easiest ways are to order the Fruit & Maple Oatmeal for breakfast or choose Apple Slices as a side with your lunch or dinner.

McDonald's options for vegetarians that are high in fiber are limited, especially in the US. A vegetarian could order the Fruit & Maple Oatmeal, Apple Slices, or a salad without meat, but the fiber content would not be exceptionally high.