Finding high-protein options at a fast-food restaurant like McDonald's can be challenging, but it's not impossible. By understanding the nutritional information and learning how to make smart modifications, you can select a meal that aligns with your dietary goals.
The Top Contenders for High Protein
When strictly focusing on raw protein numbers, some menu items stand out significantly, though often with a trade-off in calories, fat, and sodium. The most impressive protein source on the menu is typically a burger with multiple patties.
- Double Quarter Pounder with Cheese: Topping the list with a hefty 48 grams of protein, this sandwich features two quarter-pound beef patties. While it offers the most protein, it also comes with 740 calories, 42 grams of fat, and 1360 mg of sodium, making it a significant caloric and macronutrient investment.
- 20-Piece Chicken McNuggets: For those who prefer chicken, a 20-piece order delivers 46 grams of protein. However, it is high in calories (830) and contains more than 50 grams of carbs due to the breading, which may not suit low-carb diets. Choosing the 10-piece option reduces both protein (23g) and calories, while skipping the high-fructose corn syrup-filled sauces helps further.
- Deluxe McCrispy: This fried chicken sandwich packs 27 grams of protein for 530 calories. To reduce calories and fat, a simple trick is to skip the mayo.
Smart Choices: Balancing Protein and Calories
For a more balanced meal that doesn't overload on calories, some menu items offer a better protein-to-calorie ratio. These options are often found with lighter modifications or smaller portion sizes.
- Double Cheeseburger: With 25 grams of protein for 440 calories, the Double Cheeseburger is a satisfying and more budget-friendly option than its larger counterparts.
- Quarter Pounder with Cheese: This classic burger provides 30 grams of protein for 520 calories. While the calorie count is higher, the protein ratio is solid. You can further improve this by removing the bun to save approximately 150 calories.
Breakfast Options for a Protein Boost
Breakfast at McDonald's also offers several ways to start your day with a protein kick. For many, breakfast items can be a more modest, yet effective, source of protein.
- Sausage McMuffin with Egg: This breakfast sandwich contains a solid 20 grams of protein. Be mindful that this option has a higher fat content (32g) and calorie count (480) than the regular Egg McMuffin.
- Egg McMuffin: A classic and lighter choice, the Egg McMuffin offers 17 grams of protein for 310 calories. It features Canadian bacon, a freshly cracked egg, and American cheese on an English muffin.
- Sausage Burrito: This contains scrambled eggs, sausage, and veggies, providing 13 grams of protein for 310 calories. For a vegetarian option with less cholesterol, you can order it without the sausage.
Strategies for Maximizing Your Protein Intake
Beyond simply choosing the right menu item, a few ordering hacks can help you boost your protein intake while managing other macros.
- Order À La Carte: Instead of a full meal combo with fries and a sugary drink, order just the protein-rich sandwich. This significantly reduces your calorie intake from unnecessary carbohydrates and sugar.
- Customize Your Order: For sandwiches, consider removing the bun to cut down on carbs and calories. You can also ask for extra meat patties on some items, turning a McDouble into a Triple and boosting protein.
- Watch the Sauces: Many sauces and condiments are high in sugar and sodium. Opting for less or no sauce can help maintain a healthier nutritional profile.
- Pair with Better Sides: Replace a side of fries with apple slices to add some fiber and nutrients without extra fat. Water or unsweetened iced tea are better beverage choices than soda.
Considerations Beyond Just Protein
While focusing on protein is important, it should not be the only factor in your decision. Fast-food items are notoriously high in sodium and often contain significant amounts of saturated and total fat. Always check the nutritional information to ensure your meal fits within your daily dietary guidelines. A Double Quarter Pounder, for example, packs in a large percentage of your daily recommended saturated fat and sodium. Making informed choices means evaluating the entire nutritional picture, not just the protein grams.
High-Protein McDonald's Options: A Comparison
| Menu Item | Protein (g) | Calories | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Double Quarter Pounder w/ Cheese | 48 | 740 | 42 | 1360 |
| 20-Piece Chicken McNuggets | 46 | 830 | 49 | 1490 |
| Quarter Pounder w/ Cheese | 30 | 520 | 26 | 1140 |
| Double Cheeseburger | 25 | 440 | 24 | 1120 |
| Deluxe McCrispy | 27 | 530 | 26 | 1050 |
| Sausage McMuffin with Egg | 20 | 480 | 32 | 830 |
| Egg McMuffin | 17 | 310 | 13 | 770 |
| Sausage Burrito | 13 | 310 | 17 | 800 |
Note: Nutritional values may vary by location and time. Always check the official McDonald's website for the most accurate and up-to-date information.
Conclusion: Making an Informed Choice
When you're asking what is the best thing to get in McDonald's for protein?, the answer depends on your overall health goals. For sheer protein volume, the Double Quarter Pounder with Cheese is the winner, but it comes with a high calorie and fat count. For a better balance of protein and calories, options like the Double Cheeseburger, a modified Deluxe McCrispy, or an Egg McMuffin are better choices. By being mindful of ingredients, making smart customizations like skipping the bun or excess sauce, and choosing healthier sides, you can make McDonald's fit into a balanced diet when convenience is key.
For more in-depth information and up-to-date nutritional data, you can use the official McDonald's nutrition calculator.
