What is the healthiest thing to get for breakfast at McDonald's?

November 21, 2025 •

3 min read

According to nutritional data, many popular McDonald's breakfast items are surprisingly high in calories, saturated fat, and sodium. This often leads to the question: what is the healthiest thing to get for breakfast at McDonald's? The answer depends heavily on your nutritional goals, but with smart choices and simple customizations, you can find a more balanced option.

Quick Summary

This article analyzes the nutritional content of popular morning meals to determine the best choice for a balanced start. It breaks down key items like the Egg McMuffin and Fruit & Maple Oatmeal, highlighting their pros, cons, and easy modifications for healthier eating. Learn how to make an informed decision for your next quick breakfast.

Key Points

Egg McMuffin is Best for Balance: The Egg McMuffin offers a strong protein-to-calorie ratio, making it a satiating and balanced option, especially with customizations.
Oatmeal Requires Customization: While high in fiber, the Fruit & Maple Oatmeal contains significant added sugar; ordering it without the brown sugar packet or dried fruit is necessary for a healthier meal.
Customization is Key: Simple tweaks like removing cheese, skipping sauces, and swapping hash browns for apple slices can significantly improve the health profile of any breakfast item.
Watch Out for Hidden Sugar: Be aware of sugary toppings in oatmeal and syrups in coffee drinks, as these can quickly negate any health benefits.
Sodium and Saturated Fat are Common Pitfalls: Many breakfast sandwiches and burritos are high in sodium and saturated fat due to processed meats and cheese; it's wise to limit these add-ons.
Prioritize Protein for Satiety: High-protein options like the Egg McMuffin or Sausage Burrito (sans cheese) will keep you fuller for longer, helping to prevent snacking later.

The Top Contenders: Comparing the Healthiest Options

When trying to find the healthiest thing to get for breakfast at McDonald's, a few items consistently rise to the top for being relatively lower in calories or higher in protein. However, none are perfect, and personal customization is key. The strongest contenders include the Egg McMuffin, the Fruit & Maple Oatmeal, and the Sausage Burrito.

Egg McMuffin

At approximately 310 calories and 17 grams of protein, the classic Egg McMuffin is often cited as one of the most balanced fast-food breakfast choices. It provides sustained energy from protein and contains a whole egg, Canadian bacon, and cheese on a toasted English muffin. However, its sodium and cholesterol content can be high, particularly if consumed regularly.

Customization for an even healthier Egg McMuffin:

Ask for no butter on the English muffin.
Request no cheese or use half a slice.
Consider forgoing the Canadian bacon to reduce sodium and cholesterol.

Fruit & Maple Oatmeal

For those seeking a meat-free, fiber-rich option, the Fruit & Maple Oatmeal appears wholesome at 320 calories and 4 grams of fiber. Made with whole-grain oats and topped with diced apples, cranberries, and raisins, it seems like a great choice. The major downside, however, is the very high sugar content, with 31 grams per serving, 18 of which are added sugars.

Customization for a healthier Fruit & Maple Oatmeal:

Order it without the brown sugar.
Ask for no cranberry-raisin blend, which is the main source of added sugar.
Add your own nuts or seeds for extra protein and healthy fats.

Sausage Burrito

Wrapped in a soft tortilla, the Sausage Burrito packs scrambled eggs, pork sausage, cheese, and vegetables. With 310 calories and 13 grams of protein, it offers a decent protein boost. Like the McMuffin, it is higher in sodium and cholesterol, but its lower calorie count and protein-rich ingredients make it a viable, albeit imperfect, option.

Customization for a healthier Sausage Burrito:

Order it without cheese.
Ask for extra veggies if possible.
Request a side of apples to increase fiber intake.

Comparison of Healthiest McDonald's Breakfasts


Nutrient	Egg McMuffin (Standard)	Fruit & Maple Oatmeal (Standard)	Sausage Burrito (Standard)
Calories	310 kcal	320 kcal	310 kcal
Protein	17 g	6 g	13 g
Fat	13 g	4.5 g	17 g
Saturated Fat	6 g	1.5 g	7 g
Sodium	770 mg	150 mg	800 mg
Sugar	3 g	31 g	2 g
Fiber	2 g	4 g	1 g

Customization: The Ultimate Health Hack

For many, the key to a healthier McDonald's breakfast isn't finding a single item, but rather learning to adapt orders. Removing cheese, sauces, or high-sugar toppings can dramatically improve the nutritional profile of almost any item. For example, opting for black coffee over a sugary McCafé latte saves significant calories and sugar. Choosing side items wisely is also crucial. Pairing a leaner main with apple slices instead of a hash brown can add fiber and vitamins without the extra sodium and fat.

The Verdict: Best Choice for Most People

While all options have trade-offs, the Egg McMuffin, when slightly customized, offers the best balance for most people looking for protein and sustained energy without excessive calories. The Fruit & Maple Oatmeal is a solid choice if you ask for no added brown sugar and are mindful of the dried fruit content, as it offers a much lower sodium count. For those wanting a handheld option with good protein, the Sausage Burrito is a comparable alternative to the McMuffin. The ultimate strategy, however, is moderation and making informed choices based on your personal health goals. For a deeper dive into McDonald's nutritional information, you can always consult their official nutrition calculator.

Conclusion

Navigating the McDonald's breakfast menu for a healthy option requires careful consideration and an understanding of nutritional trade-offs. The Egg McMuffin, especially when customized without butter or cheese, stands out as a strong choice due to its balanced macros and high protein. The Fruit & Maple Oatmeal, minus the added sugar, is another viable low-sodium alternative. By prioritizing customization and balance, you can make the best possible choice on your next visit. The key is to be mindful of hidden sugars and excessive sodium, and to supplement your fast food breakfast with healthier items or drinks where possible.

Frequently Asked Questions

Compared to other items, the Egg McMuffin is one of the more balanced choices on the McDonald's menu due to its solid protein content and moderate calories. However, its sodium and cholesterol levels are still high, so it's best consumed in moderation and customized when possible.

To make the oatmeal healthier, ask for it without the brown sugar packet and the cranberry-raisin blend, which significantly reduces the sugar content. You can add fresh fruit or nuts if you have them, or pair it with a plain latte for more protein.

Some of the lowest-calorie options are black coffee, apple slices, and the Sausage Burrito or Egg McMuffin, both around 310 calories. The Fruit & Maple Oatmeal is also a good option at 320 calories, especially if customized to reduce sugar.

For a low-carb breakfast, you can order a Sausage McMuffin or Egg McMuffin without the English muffin or biscuit. Some suggest simply eating the eggs and Canadian bacon/sausage with a fork, or ordering the Sausage Burrito without the tortilla.

The Sausage Burrito is a decent option with a solid protein count and moderate calories. You can make it healthier by omitting the cheese to reduce saturated fat, sodium, and cholesterol, and adding apple slices for fiber.

To reduce sodium, focus on customizations. Ask for no cheese on your sandwiches, skip the bacon or sausage, and avoid adding extra butter or sauces. The Fruit & Maple Oatmeal (without sugar/dried fruit) has the lowest sodium count.

Yes, the Egg White Delight McMuffin is a slightly healthier choice. It replaces the full egg with egg whites and uses white cheddar, resulting in fewer calories and less fat compared to the regular version.

Yes, you can order many breakfast items à la carte to build a healthier meal. Options like scrambled eggs, a sausage patty, and apple slices can be ordered separately for a more controlled meal.