What is the least unhealthy thing at McDonald's?

October 17, 2025 •

3 min read

While fast food is not known for its health benefits, with careful choices, it is possible to find healthier options on most menus, even at McDonald's. Knowing what is the least unhealthy thing at McDonald's? can make a significant difference in your diet when you're in a pinch.

Quick Summary

Making healthier choices at McDonald's involves selecting low-calorie and low-sugar options like apple slices, side salads, or grilled chicken wraps. Smart customization, smaller portions, and avoiding sugary drinks can improve a meal's nutritional value.

Key Points

Apple Slices are a top pick: A simple, low-calorie, and low-sugar snack or side, making them an excellent substitute for fries.
Choose Grilled over Fried: When selecting a main dish, prioritize grilled chicken sandwiches or wraps over their fried or breaded counterparts to minimize fat and calories.
Customization is Crucial: Reduce your meal's fat and sodium content by asking for no cheese, no special sauces, or choosing dressing on the side.
Mind the Sugar in "Healthy" Options: The Fruit & Maple Oatmeal can contain a lot of added sugar. Order it without the brown sugar and cream for a healthier breakfast.
Smaller Portions are Key: Opting for a single Hamburger or a smaller portion of Chicken McNuggets instead of a larger, multi-patty burger can significantly reduce calories and fat.
Drink Smart: Avoid sugary sodas and sweetened coffee drinks. The healthiest beverage choices are water, black coffee, or unsweetened iced tea.

Navigating the McDonald's Menu for Better Nutrition

For many, McDonald's is a convenient and nostalgic stop, but it can present a nutritional challenge. The key is understanding that "healthy" is relative, and making smart substitutions and modifications can help you better align your fast-food meal with your health goals. By looking at the menu with an informed eye, you can reduce calorie intake, minimize added sugars, and control sodium, even when dining at the golden arches.

Prioritizing Your Main Dish

Your main course typically has the biggest impact on your meal's nutritional profile. While fried options like the Big Mac and Quarter Pounder are high in saturated fat and sodium, several alternatives stand out as better choices.

Hamburger: The classic hamburger is a surprisingly decent option. At around 250 calories and 12 grams of protein, it is lower in calories and fat than more elaborate sandwiches and contains no artificial flavors in the beef patty.
Six-Piece Chicken McNuggets: With about 170 calories and 9 grams of protein, a small order of Chicken McNuggets is a lower-calorie and leaner protein option than a red-meat burger. Choosing a low-calorie dipping sauce like Spicy Buffalo or Tangy Barbecue instead of creamy options is also key.
Customized Artisan Grilled Chicken Sandwich: If available (as menus vary by region), the Artisan Grilled Chicken Sandwich is a good source of protein (around 31 grams) and significantly lower in fat and calories than its crispy chicken counterparts. Opting for grilled over fried is a general rule to follow.

Making Smart Side Swaps

Choosing a different side is one of the easiest ways to improve your McDonald's meal. The standard fries add significant calories, fat, and sodium.

Apple Slices: This is arguably the healthiest side option on the menu. With just 15 calories and 3 grams of sugar per serving, the apple slices offer a dose of vitamins and natural fruit sweetness, making them an excellent alternative to fries.
Side Salad: The side salad is a great way to add vegetables and fiber to your meal. However, it's crucial to be mindful of the dressing. Opt for a low-fat dressing or use only half the packet to control calories, fat, and sodium.

Selecting Better Breakfast Choices

For a quick morning meal, some items are much more balanced than others.

Egg McMuffin: A popular and reliable choice, the Egg McMuffin offers a solid amount of protein (17 grams) and moderate calories (310), helping you feel full longer. It also has less saturated fat and sodium than other breakfast sandwiches.
Fruit & Maple Oatmeal (Customized): The standard Fruit & Maple Oatmeal comes loaded with added sugar. However, by asking for it without the brown sugar and cream, you can significantly reduce the sugar content while still getting the fiber from the oats, apples, cranberries, and raisins.

Prioritizing Smart Drink Choices

Many fast-food drinks are high in added sugars and empty calories. Sticking to simple, no-calorie options is the best strategy.

Water: The most hydrating and healthiest option available.
Black Coffee or Unsweetened Iced Tea: These provide caffeine and antioxidants without the sugar found in sodas or sweetened coffee drinks.
Nonfat Latte (Customized): If you need a more substantial coffee, a nonfat latte ordered without added syrups or whipped cream is a lower-calorie alternative to sugary specialty drinks.

Comparison of McDonald's Items

Here is a comparison of some common menu items based on standard US nutrition data. As menu items and ingredients can vary by country, it's always best to check the local nutritional information on the McDonald's website.


Item	Calories	Protein (g)	Fat (g)	Sodium (mg)
Apple Slices	15	0	0	0
Hamburger	250	12	9	510
Egg McMuffin	310	17	13	770
6 pc. Chicken McNuggets	170	9	10	330
Fruit & Maple Oatmeal (standard)	320	6	4.5	150
Big Mac	590	25	34	1050

Conclusion

When faced with a visit to McDonald's, finding the least unhealthy thing at McDonald's is not about a single magic item but about making informed choices and thoughtful customizations. Options like the apple slices, side salad, and classic hamburger offer relatively lower-calorie and lower-fat options than many other items. Choosing grilled chicken, customizing your order by removing high-calorie additions, and opting for low-sugar beverages like water or black coffee are your best strategies for a more nutritionally balanced fast-food meal. With a little knowledge, you can satisfy your craving without completely derailing your dietary goals.

For more detailed nutritional information and the ability to build and compare menu items, you can visit the official McDonald's Nutrition Calculator.

Frequently Asked Questions

Among the common menu items, the Apple Slices are one of the single lowest-calorie options, with only 15 calories per serving.

Yes, the Egg McMuffin is a relatively healthy breakfast choice. It provides a good amount of protein and is more moderate in calories, saturated fat, and sodium compared to many other breakfast sandwiches.

The best side dishes to replace fries are the Side Salad or Apple Slices, as they are very low in calories, low in fat, and add nutrients to your meal.

A plain hamburger is one of the better choices for a main dish. It has a lower calorie and fat count than larger, more complex burgers and contains no artificial flavors in its patty.

To reduce calories, you can ask for no cheese, no special sauce, and load up on veggies like lettuce and tomato. This customization can significantly trim down the calorie and fat content.

The oatmeal can be a good choice if customized correctly. It contains significant added sugar in its standard form, so asking for it without the brown sugar and cream is recommended.

The best drink options are water, black coffee, or unsweetened iced tea, as they contain no added sugar or empty calories. For milk-based drinks, ask for nonfat milk and sugar-free syrups.