Nutrition Diet: How many calories do McGriddles have?

October 30, 2025 •

3 min read

According to McDonald's nutritional information, a Sausage McGriddles sandwich contains approximately 430 calories. Understanding how many calories do McGriddles have is the first step in assessing its impact on your overall nutrition diet and making more informed breakfast choices.

Quick Summary

This article breaks down the caloric and macronutrient content of popular McGriddles sandwiches. It examines the fat, sodium, and sugar levels, compares the nutritional values across different varieties, and provides practical tips for making healthier breakfast choices, both at fast-food restaurants and at home.

Key Points

Calorie Counts Vary: A Sausage McGriddles has 430 calories, while a Sausage, Egg & Cheese McGriddles clocks in at 550 calories.
High in Fat, Sodium, and Sugar: McGriddles are not only calorie-dense but also high in saturated fat, sodium, and added sugars, largely from the processed meats, cheese, and sugary griddle cakes.
Potential Health Risks: Regular consumption can lead to potential health issues such as high blood pressure and an increased risk of heart disease due to high sodium and saturated fat content.
Healthier Alternatives Exist: Better options at McDonald's include the Egg McMuffin, while at home, scrambled eggs, oatmeal, or Greek yogurt offer balanced, high-protein breakfasts.
Dietary Modifications are Possible: You can reduce the negative impact of fast food by customizing orders to reduce calories, fat, and sodium, such as skipping cheese or requesting no sauce.
Homemade Versions are Best: A homemade protein McGriddle can significantly cut down on calories, fat, and sodium while still delivering the satisfying taste.

What Are McGriddles and Their Core Components?

McGriddles are a popular fast-food breakfast sandwich from McDonald's, known for their unique combination of sweet and savory flavors. Instead of a traditional bun, the sandwich uses two soft, griddle cakes infused with the sweet taste of maple syrup. These cakes sandwich classic breakfast components like a sausage patty, a folded egg, and a slice of American cheese. This distinctive makeup contributes to their specific nutritional profile, which is important to consider in a balanced diet.

How Many Calories Do McGriddles Have? A Nutritional Breakdown

The calorie count for McGriddles varies depending on the specific ingredients. Standard sandwiches can range from around 380 to 550 calories, with add-ons significantly increasing the total. Beyond just calories, it's crucial to look at the macronutrient breakdown of fat, carbohydrates, and protein, as well as the significant sodium and sugar content. The combination of processed meats, cheese, and sugary cakes means many varieties are high in calories, saturated fat, and sodium.

Nutritional Comparison of McGriddles Varieties

Here is a comparison of the key nutritional values for popular McGriddles sandwiches based on recent data from McDonald's and nutrition tracking websites:


Item	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)	Sugar (g)
Sausage McGriddles®	430	24	9	990	14
Bacon, Egg & Cheese McGriddles®	430	21	9	1230	15
Sausage, Egg & Cheese McGriddles®	550	33	13	1290	15
Chicken McGriddles®	380	14	4.5	990	14

Beyond Calories: A Closer Look at McGriddles' Nutritional Profile

While the calorie count is a primary concern for those watching their weight, the overall nutritional quality of a fast-food breakfast like a McGriddle deserves attention. Specifically, the high levels of sodium, saturated fat, and added sugars present potential health risks when consumed regularly.

High Sodium: With some varieties containing over half of the recommended daily sodium intake in a single sandwich, excessive consumption can lead to serious health issues like high blood pressure, heart disease, and kidney problems.
High Saturated Fat: The processed meat and cheese contribute a significant amount of saturated fat, which can elevate cholesterol levels and increase the risk of cardiovascular disease.
Added Sugars: The maple-flavored griddle cakes are high in added sugars, which contribute to the overall calorie count without providing substantial nutritional benefits. High sugar intake is associated with weight gain and an increased risk of type 2 diabetes.

Healthy Alternatives to Fast-Food Breakfasts

For those seeking a more nutritious start to the day, there are many healthier breakfast alternatives that are still quick and easy to prepare.

Eggs: Scrambled or hard-boiled eggs are a great source of protein and can be paired with whole-grain toast or fresh vegetables for a balanced meal.
Oatmeal: A bowl of plain oatmeal provides fiber that keeps you full and can be customized with fresh berries, nuts, or seeds.
Greek Yogurt: This high-protein option can be topped with fruits or nuts for added nutrients.
Homemade Protein McGriddle: For those who love the taste but want a healthier version, recipes exist that use lean turkey sausage, egg whites, and protein pancake mix to drastically reduce calories, fat, and sodium.
Egg McMuffin: If you are at McDonald's, the standard Egg McMuffin is a more balanced option with fewer calories, less fat, and less sodium than its McGriddle counterparts.

How to Make a Healthier Choice at Fast Food Restaurants

When you find yourself at a fast-food restaurant, you can still make more nutritious decisions with a few simple strategies:

Order Smaller Portions: Choosing a smaller-sized item or ordering from the kids' menu is an easy way to reduce calories and fat.
Customize Your Order: Ask for no cheese, or hold the sauce to reduce excess fat and sodium. Opt for grilled rather than fried meats.
Skip the Combo: Instead of adding fries and a sugary drink, opt for water and a side salad (with dressing on the side) or apple slices if available.
Add Vegetables: Ask for extra vegetables on your sandwich to increase fiber and nutrient intake.

Conclusion: Making Informed Dietary Decisions

While a McGriddle might satisfy a craving for a sweet and savory breakfast, it is a high-calorie, high-sodium, and high-fat option that should be consumed sparingly. For those with weight management or heart health goals, understanding the nutritional breakdown is essential. Thankfully, plenty of delicious and nutritious alternatives exist, both at fast-food restaurants and at home, that can fuel your morning without compromising your health. Making informed dietary decisions starts with knowing the facts, and for McGriddles, that knowledge empowers you to choose what's best for your diet.

Frequently Asked Questions

No, McGriddles are generally not considered a healthy breakfast option due to their high calorie, fat, sodium, and sugar content. For example, a Sausage, Egg & Cheese McGriddle contains over half of the daily recommended sodium intake.

A Sausage McGriddles contains 430 calories, whereas a Sausage, Egg & Cheese McGriddles has 550 calories, mainly due to the addition of an egg and cheese.

You can reduce calories by ordering smaller portions, asking for no cheese or sauce, skipping the hash browns, and opting for water or black coffee instead of sugary drinks.

Some healthier alternatives at fast-food chains include the Egg McMuffin at McDonald's, the spinach, feta, and egg white wrap at Starbucks, and fruit and oatmeal options.

The sodium content varies by variety. A Sausage McGriddles has 990mg of sodium, while a Bacon, Egg & Cheese McGriddles has 1230mg.

Yes, regularly eating high-sodium and high-fat items like McGriddles can increase your risk of health issues, including high blood pressure, cardiovascular disease, and weight gain.

Yes, you can make a healthier homemade version by using ingredients like protein pancake mix, lean turkey sausage, and eggs to significantly reduce the calories, fat, and sodium.

Yes, removing components like cheese or swapping a sausage patty for a lean protein can help reduce the overall calorie, fat, and sodium count of the sandwich.