What's Actually Healthy at McDonald's?

January 7, 2026 •

3 min read

According to nutrition experts, some foods can surprisingly be considered "healthier" choices, even within a fast-food context like McDonald's. While McDonald's is not a health food restaurant, with careful selection, it's possible to enjoy a meal there that aligns with your wellness goals.

Quick Summary

This article explores nutritious McDonald's menu items, identifying options lower in calories, fat, and sodium, and offering simple tips for building a more balanced fast-food meal.

Key Points

Prioritize protein: Opt for items like the regular Hamburger or Egg McMuffin, which offer lean protein and fewer calories than larger sandwiches.
Customize your order: Ask for no cheese or high-calorie sauces to significantly cut down on fat, sugar, and sodium.
Choose grilled over fried: If available, selecting a grilled chicken option over a crispy, fried one is a healthier protein choice.
Swap your sides: Replace fries with apple slices or a side salad to add nutrients and reduce fat and calories.
Watch your drink: Avoid sugary sodas and opt for water, unsweetened iced tea, or black coffee for a zero-calorie beverage.
Portion control is key: Order smaller items and avoid supersizing your meal to manage your overall calorie intake effectively.
Check local menus: Menu offerings and nutrition can vary by location and country, so check the specific information online before you go.

Navigating the McDonald's Menu for Healthier Choices

When you're in a pinch and the golden arches beckon, it's helpful to know which menu items are your best bet for a more nutritious meal. While most fast food is not designed for optimal health, certain choices can mitigate the impact of a quick bite on your diet. The key is to focus on options that provide a balance of protein, carbs, and—most importantly—to control your portions. Opting for grilled items over fried, forgoing high-calorie sauces and cheese, and choosing water over sugary sodas are simple strategies that make a big difference.

Healthier McDonald's Breakfast Options

Starting your day right at McDonald's is more achievable than you might think. A few simple swaps can turn a high-calorie breakfast into a more balanced meal.

The Classic Egg McMuffin: An Egg McMuffin is a balanced choice, providing a decent amount of protein to keep you full. Ordering it without butter and cheese can further reduce the fat and calorie count, making it a solid foundation for a fast-food breakfast.
Fruit and Maple Oatmeal: While it contains added sugar, this oatmeal provides a good source of fiber and essential nutrients, especially if you ask for it without the added brown sugar. The fruits and whole grains offer a more wholesome start compared to a biscuit or hotcakes.
Sausage Burrito: This can be a protein-packed option, but it's higher in sodium and cholesterol. A healthier modification would be to request it without the cheese and extra sauces, and instead, focus on the egg and sausage filling wrapped in a flour tortilla.

Better Choices for Lunch and Dinner

Lunch and dinner at McDonald's offer more opportunities for customization. Steering clear of double-patty burgers and supersizing is the first step.

Hamburger: The regular hamburger is one of the lowest-calorie beef options, with no artificial flavors or preservatives in the patty. Skipping the cheese and adding extra lettuce and tomato helps boost the vegetable content without excessive calories.
Chicken McNuggets: A 4 or 6-piece order of McNuggets is a moderate protein choice with a lower calorie count than many other main entrees. Choosing sauces like tangy barbecue or spicy buffalo can add flavor without the excessive fat of a creamy ranch.
Filet-O-Fish: This fish sandwich can be a good source of protein, but it's important to be mindful of the high sodium and fried preparation. Ordering it without the tartar sauce and cheese significantly reduces the fat and calorie content.

Customization: The Ultimate Health Hack

The power of customization cannot be overstated when it comes to healthier fast-food eating. By making a few simple requests, you can drastically improve the nutritional profile of your meal.

A Better Burger

Request no sauce or cheese: The special sauces and cheese on burgers add unnecessary calories, sugar, and fat.
Load up on veggies: Ask for extra lettuce, tomato, and onions to add fiber and nutrients.
Go bunless: For a truly low-carb meal, you can order your burger without a bun.

A Smarter Side

Apple Slices: The absolute healthiest side option, containing only apples.
Side Salad: A simple side salad with a light vinaigrette is a low-calorie, nutrient-rich alternative to fries. Note that availability varies by location, especially in the U.S..
Kids' Size Fries: If you must have fries, opt for the smallest portion available to practice portion control.

An Optimal Drink

Water or Unsweetened Tea: The best choices for zero calories and no added sugar.
Black Coffee: Provides an energy boost without any calories, sugar, or fat.

Comparison Table: Standard vs. Healthier McDonald's Order


Item	Calories (Standard)	Healthier Modification	Calories (Healthier)
Big Mac	550	No bun, no sauce, extra lettuce	~350-400
Egg McMuffin	310	No butter, no cheese	~220
McChicken	400	No mayonnaise	~300-350
Large Fries	490	Apple Slices	15

Conclusion

While a trip to McDonald's isn't typically associated with healthy eating, it's not a lost cause for those mindful of their diet. The key takeaway is moderation and modification. By making conscious choices like selecting a basic hamburger over a deluxe burger, choosing a side salad or apple slices instead of fries, and opting for water or black coffee, you can build a more balanced meal. Using McDonald's online nutrition calculator can further help you plan your order and stay informed. Ultimately, a balanced diet includes flexibility, and knowing how to navigate the fast-food landscape responsibly is a valuable skill.

Source: McDonald's Nutritional Calculator

Frequently Asked Questions

The regular Hamburger is one of the lowest-calorie main menu items, containing 250 calories. Ordering it without cheese or extra sauces can keep the calorie count minimal.

Yes, the Egg McMuffin is a relatively healthy breakfast option due to its high protein content. For a healthier version, ask for it without butter and cheese to reduce calories and fat.

Yes, the healthiest side is the apple slices. If available, a side salad with a low-fat dressing is also a great alternative to fries.

The best beverage choices are water, unsweetened iced tea, or black coffee, as they contain zero calories and no added sugars.

A 4 or 6-piece order of McNuggets is lower in calories than many larger burgers. To keep it healthier, choose a lower-sugar dipping sauce.

To make the Filet-O-Fish a healthier option, you can order it without the tartar sauce and cheese to significantly decrease the fat and sodium.

Yes, you can make almost any burger low-carb by ordering it without the bun and ketchup. The Quarter Pounder with Cheese Deluxe and Big Mac can both be prepared this way for a keto-friendly meal.