Navigating the world of fast-food nutrition can be tricky, especially when comparing two heavyweights like Five Guys and McDonald's. While Five Guys is known for its fresh ingredients and customizable orders, McDonald's is famous for its speed and affordability. But when health is the priority, which one comes out on top?
The Standard Burger Battle: Five Guys vs. McDonald's
The most straightforward way to compare the two is by looking at their foundational offerings: the standard cheeseburger. A PlushCare study from 2024 found that Five Guys' cheeseburger was far and away the most nutritionally problematic among 16 chains, citing excessive saturated fat. A closer look at the numbers confirms this disparity.
Five Guys Cheeseburger
A standard Five Guys cheeseburger, with two patties and cheese, contains approximately:
- Calories: 840
- Saturated Fat: ~26.5g (which is 73% more than other cheeseburgers tested in a study)
- Sodium: 1050mg
McDonald's Cheeseburger
In contrast, the classic McDonald's cheeseburger is a far more modest affair:
- Calories: 300
- Saturated Fat: 6g
- Sodium: 720mg
This simple comparison shows that the default McDonald's option is significantly lower in calories, fat, and sodium. This trend extends to other menu staples as well.
Fries Face-Off: More Than a Side Dish
French fries are another critical part of the fast-food experience and often contain a surprising amount of calories and sodium. Again, Five Guys' reputation for large portions works against it in a health comparison.
Five Guys Fries
A large order of Five Guys fries is cooked in peanut oil and can pack a massive caloric punch:
- Large Fries: 1,314 calories, 57g fat, 1,327mg sodium
- Little Fries: 526 calories, 23g fat, 531mg sodium
McDonald's Fries
A large order of McDonald's fries is notably less intense:
- Large Fries: 480 calories, 24g fat, 360mg sodium
- Small Fries: 220 calories, 11g fat, 170mg sodium
For a fast-food side, both are still high in fat and sodium, but McDonald's offers much smaller, more controlled portions. Five Guys' 'little' fries still contain more calories than McDonald's large. Notably, the PlushCare study also found Five Guys' fries to be the least healthy overall.
Healthier Menu Alternatives
While the headline items favor McDonald's from a basic nutrition standpoint, both chains offer ways to make better choices. The key is to order strategically and pay attention to serving sizes.
Healthier Choices at Five Guys
- Go Bunless: Ordering a "Little Hamburger" or hot dog in a lettuce wrap is the most impactful way to cut calories and carbs. A bunless Little Hamburger has around 220 calories, compared to over 500 with the bun.
- Choose Veggies: The Veggie Sandwich is a good, low-fat choice, offering 280 calories before condiments. You can also pile on free vegetable toppings like grilled mushrooms, onions, and green peppers to a bunless burger to add flavor without excess calories.
- Skip the Extras: Avoid mayonnaise and extra cheese, and opt for mustard or hot sauce instead.
- Portion Control: If you must have fries, order the "Little" size and share it with a friend.
Healthier Choices at McDonald's
- Grilled over Fried: Look for grilled chicken options, which are lower in fat and calories than their fried counterparts.
- Smaller Burgers: The basic Hamburger and Cheeseburger are surprisingly lower in calories than their larger counterparts, such as the Big Mac.
- Breakfast Options: An Egg McMuffin or Fruit and Maple Oatmeal can be a more balanced breakfast choice compared to other fast-food alternatives.
- Substitutions: Opt for apple slices or a side salad (with a low-fat dressing) instead of fries. Choose water or unsweetened iced tea over sugary sodas.
Comparison Table: Standard Meal Metrics
To put the data into perspective, here is a side-by-side comparison of a standard cheeseburger and fry combo from each restaurant.
| Feature | Five Guys (Cheeseburger + Little Fries) | McDonald's (Cheeseburger + Small Fries) |
|---|---|---|
| Total Calories | 1,366 | 520 |
| Total Saturated Fat | ~29.5g | 8g |
| Total Sodium | 1,581mg | 890mg |
| Notes | Significantly higher in calories, fat, and sodium. Portion size is larger. | Significantly lower in all key metrics. Smaller, more moderate portions. |
The Verdict: Healthier Choices, Not Healthier Chain
Ultimately, the question of which chain is 'healthier' is nuanced. On average, and for a standard order, McDonald's generally offers meals with lower caloric, fat, and sodium counts due to smaller, more controlled portion sizes. Five Guys' larger portions and generous use of saturated fat mean even a "small" meal can be a full day's indulgence.
However, both establishments are sources of fast food, and neither is inherently healthy for regular consumption. The healthiest choice at either restaurant is one that is mindful of serving size and ingredients. By opting for bunless options at Five Guys or a simple hamburger with apple slices at McDonald's, it's possible to make a better choice. The crucial takeaway is that the 'healthier' choice is about making informed decisions about your order, not assuming one chain is superior to the other. For a detailed guide on navigating nutrition, resources like Verywell Fit offer excellent advice on ordering healthier fast-food meals.
Conclusion
While a standard, classic meal at McDonald's is demonstrably 'healthier' in terms of calories, saturated fat, and sodium than a typical Five Guys order, this doesn't make McDonald's a healthy food destination. Five Guys' larger, more indulgent portions simply push its menu items higher up the scale of unhealthiness. The savviest approach for any fast-food outing is to understand the nutritional facts and actively choose items and portions that align with your dietary goals, regardless of the brand. Making mindful, deliberate food choices is the key to eating healthier at any restaurant.
