What's the healthiest thing to order at McDonald's? A nutrition guide

October 13, 2025 •

4 min read

According to a 2025 article on Delish, the Egg McMuffin and a classic hamburger are among the healthier options at McDonald's, proving that making smart choices is possible. So, what's the healthiest thing to order at McDonald's? It's not about finding a single 'perfect' item, but rather employing strategic ordering to fit your nutritional goals.

Quick Summary

Learn how to make smarter fast-food choices by customizing menu items like the classic Hamburger or Egg McMuffin, choosing healthier sides, and prioritizing lower-calorie drinks.

Key Points

Prioritize the Classic Hamburger: At 250 calories and 12g of protein, the standard hamburger is one of the simplest and lowest-calorie main dishes available.
Choose the Egg McMuffin for Breakfast: Offering 17g of protein and 310 calories, it's a balanced choice, especially when customized by removing cheese and butter.
Opt for Apple Slices over Fries: This low-calorie, fiber-rich side is a simple swap that dramatically improves your meal's nutrition.
Embrace Customization: Ask for sauces and dressings on the side, or skip cheese and mayo, to significantly reduce calories, fat, and sodium.
Hydrate with Simple Drinks: Avoid sugary sodas and specialty coffees by choosing water, unsweetened iced tea, or black coffee to keep your sugar intake in check.
Consider the 6-Piece McNuggets: This smaller portion offers 14g of protein for 250 calories, making it a reasonable choice when paired with a healthier side like a salad.

Navigating a fast-food menu with nutrition in mind can feel like a contradiction, but it's an achievable goal with the right approach. While McDonald's isn't known for being a health-food haven, their menu offers surprising possibilities for creating a more balanced meal. The key is understanding how to make smarter choices by focusing on menu items that offer a better nutritional profile and learning simple customization tricks to reduce unnecessary calories, fat, and sodium.

Healthier Fast-Food Philosophies

Before diving into specific menu items, it's helpful to adopt a few guiding principles for any fast-food outing. Moderation and conscious choices are your most valuable tools.

Prioritize Protein and Fiber

Meals rich in protein and fiber help you feel full longer, which can prevent overeating and snacking later. Look for menu items that include lean protein, like grilled chicken (where available) or eggs, and pair them with fibrous sides like a side salad or apple slices.

Embrace Customization

Fast-food meals often hide excess calories in sauces, condiments, and added cheese. Don't hesitate to request modifications. Ask for no mayo on sandwiches, get dressings on the side, and skip the cheese to save on calories and fat. Many items can be ordered 'plain' to give you full control over what goes in your meal.

Mind Your Sides and Drinks

Your choice of side dish and beverage can significantly impact a meal's overall nutritional value. Swapping a large soda and fries for water and apple slices is one of the easiest ways to improve your meal. For drinks, opt for water, black coffee, or unsweetened iced tea to avoid excessive sugar and calories.

Navigating the McDonald's Menu

With these principles in mind, here are some of the best choices available at McDonald's.

Breakfast Options

Egg McMuffin: A longtime staple, the Egg McMuffin offers a decent balance of protein and carbs. It features a freshly cracked egg, Canadian bacon, and American cheese on a toasted English muffin. You can make it even healthier by asking for no cheese and no butter.
Fruit & Maple Oatmeal: This can be a fiber-rich breakfast, especially if customized. To cut down on the significant amount of added sugar, ask for it without the brown sugar.
Sausage Burrito: This portable option provides a protein boost from scrambled eggs and sausage. To reduce the high sodium and saturated fat content, consider skipping the cheese and balancing it with lighter meals throughout the day.

Lunch and Dinner Choices

Classic Hamburger: With just 250 calories and 12 grams of protein, a regular hamburger is one of the more modest choices. It's simple and relatively low in fat compared to larger, more loaded burgers.
6-Piece Chicken McNuggets: A smaller serving of nuggets can satisfy a craving without a huge calorie load. A 6-piece order contains 250 calories and 14 grams of protein. Be mindful of dipping sauces, which can add significant calories and sugar.
Side Salad: The Side Salad is an excellent choice for adding fresh vegetables and fiber to your meal. Always order the dressing on the side to control the amount you use.
Discontinued Grilled Chicken: Some older information mentions the Artisan Grilled Chicken Sandwich as a healthier option. It is important to note this item has been phased out of many US locations, emphasizing the need to check local menus. However, this highlights the value of choosing grilled over fried options when they are available.

Healthier Sides and Drinks

Apple Slices: At only 15 calories, apple slices are the ideal replacement for fries if you're trying to cut back. They offer natural fiber and vitamins without added fat or sodium.
Water: The single healthiest beverage available. Water contains zero calories and is essential for hydration.
Black Coffee or Unsweetened Iced Tea: Both are zero-calorie, simple ways to get your caffeine fix without the added sugar found in sodas or specialty coffee drinks.
Low-Fat Milk: For a boost of protein and calcium, a jug of low-fat milk is a much better option than a sugary shake.

Customizing Your Order for Optimal Nutrition

Here are some quick-fire tips for optimizing any McDonald's meal:

Skip the Cheese: Removing cheese from a burger saves calories, fat, and sodium.
Go Easy on the Sauce: Ask for sauces like mayonnaise or barbecue on the side, or replace them with mustard or hot sauce.
Choose Smaller Portions: Opt for a small hamburger instead of a Big Mac, or a 6-piece nugget instead of a 10-piece.
Double Up on Veggies: Request extra lettuce, tomato, or onions on your burger or add a side salad to increase fiber intake.
Drink Smart: Always choose water, unsweetened iced tea, or black coffee over soda or milkshakes.

Nutritional Comparison of Healthier McDonald's Items

To make an informed decision, it's helpful to compare the nutritional information of a few top picks. (Note: values can vary by region; these are based on typical US nutritional data).


Item	Calories	Protein (g)	Total Fat (g)	Saturated Fat (g)	Sodium (mg)
Classic Hamburger	250	12	9	3.5	510
Egg McMuffin	310	17	13	6	770
6-Piece Chicken McNuggets	250	14	15	2.5	500
Fruit & Maple Oatmeal (no brown sugar)	~250	6	4	1	~100
Apple Slices	15	0	0	0	0

Conclusion: Making Informed Choices

Ultimately, eating healthy at McDonald's isn't about finding a single magical item, but about making informed choices and strategic modifications. The classic Hamburger, Egg McMuffin, and 6-piece Chicken McNuggets offer a solid protein foundation, while side options like apple slices and salads can boost fiber and nutrients. By embracing customization and choosing plain drinks, you can significantly reduce the intake of excess calories, saturated fat, and sodium. A balanced diet is built over time, so while fast food should be an occasional treat, being able to navigate the menu responsibly is a valuable skill for any nutrition plan. For detailed nutrition facts, always check the official McDonald's website or app.

For more in-depth nutritional information, consult the official McDonald's website.

Frequently Asked Questions

While it's difficult to name one single 'healthiest' item, a pouch of apple slices is arguably the most nutritious choice. It's simply fruit with no added ingredients, and at only 15 calories, it's a perfect guilt-free side.

Yes, you can make a burger a healthier option. Start with a classic hamburger, which has fewer calories and fat than larger burgers. To improve it further, ask to hold the cheese and use mustard instead of higher-calorie sauces like mayo.

To make an Egg McMuffin healthier, ask for no cheese and no butter. This significantly reduces the saturated fat and sodium content while still providing a good source of protein from the freshly cracked egg.

The best healthy side dishes are apple slices and a side salad. Both options add vitamins and fiber to your meal without the high fat and calorie count of french fries.

You should generally avoid breakfast items made with biscuits, which are high in fat and sodium. Also, skip items with multiple patties or heavy sauces, as these tend to be calorie-dense.

A 6-piece serving of Chicken McNuggets is a relatively modest option at 250 calories with 14g of protein. It's a better choice than a larger fried item, especially when paired with a side salad and water, but you should be cautious of the calorie-heavy dipping sauces.

Your best drink options are water, unsweetened iced tea, or black coffee. These contain zero calories and no added sugars, unlike sugary sodas and some McCafé specialty drinks.