Let’s face it: McDonald’s is everywhere. Whether you’re making a quick Micky D’s run to fuel up for a busy day or your body is craving the McNuggets you fell in love with as a kid, it’s normal to dine now and then at one of the most recognizable fast food chains on the planet.
The good news is that you’ll find some options at McDonald’s that will let you enjoy your favorite fast food restaurant without derailing your nutrition and weight loss progress. We’ve rounded up the 9 healthy McDonald’s food orders from breakfast through dinner so you always know what to reach for.
Is There Healthy Food at McDonald’s?
Yes, you can find healthier options at McDonald’s. It’s possible by choosing lower-calorie items and smaller portions. (1)
Fast food is often high in sodium, calories, and fat. Too many of these things can affect both your mental and physical health. That’s why moderation is key. If you crave those iconic fries or a classic burger, it’s okay to indulge once in a while. Making smart choices and simple swaps at fast food joints like McDonald’s means you can honor your cravings in a way that feels good for your mind and body. (2, 3, 4)
Here are some handy things to remember the next time you order at McDonald’s:
- Whether you choose chicken or beef, the protein content will be similar but from a fat and calorie standpoint, the chicken sandwiches aren’t always the lighter choice, so make sure to check the nutrition info. (1)
- It can be tempting to supersize your meal, but sticking to smaller portions keeps your wellness journey order on track and will help you feel good about your choices later.
- When scanning for healthier McDonald’s options, aim for items under 400 calories; you’ll find more than a few on the menu below. (1)
The Healthiest Food at McDonald’s: 9 Dietitian-Approved Picks
Katherine Basbaum is a registered dietitian who works with MyFitnessPal. We asked her what she looks for when considering the healthiest McDonald’s items.
“The healthiest options, in my view, tend to include the menu items that aren’t loaded with a ton of sauces and cheese as well as those with options for reduced serving sizes (4-piece instead of 10) and a lower calorie count (400ish and below),” Basbaum explains. (20)
Keeping that in mind, some of these picks are the healthiest food at McDonald’s that follow Basbaum’s guidelines. We’ve covered you for breakfast, lunch, and dinner so that you can enjoy McDonald’s anytime!
1. Fruit and Maple Oatmeal
Snag healthy McDonald’s food for breakfast with a bowl of fruit and maple oatmeal. Oats have tons of health benefits since they’re high in antioxidants, are a source of whole-grain fiber, and can help lower cholesterol.
“When I think of healthy food at McDonald’s, their Fruit & Maple Oatmeal is at the top of my list. The main ingredients are fresh, whole foods that come together to create a warm, filling breakfast under 400 calories. The rolled oats provide fiber and complex carbohydrates, natural sweetness comes from the fresh and dried fruit, and there’s just a touch of light cream and brown sugar for a bit of richness,” Basbaum says.
For these reasons, oatmeal is considered one of the healthiest breakfast items to help you start your day. (5) This oatmeal has 320 calories, 4.5 grams of fat, and 6 grams of protein, making it an all-around healthy choice. (6)
2. Egg McMuffin
If you like a savory fast-food breakfast, the original Egg McMuffin is one of the top McDonald’s healthier options to consider. It has 310 calories, 13 grams of fat, and 17 grams of protein.
This could be a better option if you’re counting macros, as it has 30 grams of carbs compared to oatmeal, which has 64. (6,7)
Thanks to the egg, cheese, and lean Canadian bacon, it also has a nice protein boost. In fact, at 17 grams of protein for just 310 calories, the Egg McMuffin is one of the highest-protein breakfast options at McDonald’s.(1,7)
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3. 4-piece Chicken McNuggets With Small Fries
McDonald’s chicken nuggets are iconic. If McNuggets are your jam, go for the 4-piece size, which has just 170 calories, 10 grams of fat, and 9 grams of protein, making it one of the lowest-calorie healthier options at McDonald’s on the menu. “Chicken options like the McNuggets,” notes Basbaum, “generally contain much less saturated fat than the options that go heavy on the beef and cheese.” (1,8)
And thanks to the low-calorie count, you can pair your nuggets with a side of small fries and still keep your meal under 500 calories. An order of small fries has 230 calories and 11 grams of fat, not including dipping sauces like ketchup. (8,9)
4. Filet-O-Fish Sandwich
The Filet-O-Fish is a McDonald’s classic with 380 calories, 19 grams of fat, and 16 grams of protein. (10)
Even though it’s better to eat broiled or seared to save on fat, fish has several health benefits and is usually quite lean. You can ask for it without cheese or sauce to lower the fat content or enjoy it as is. (11,12)
5. Classic Hamburger: The Healthiest Burger at McDonald’s
When thinking about the lowest-calorie food at McDonald’s, you might be surprised to discover that the classic burger has just 250 calories. With the included toppings, it has nine grams of fat and 12 grams of protein, which isn’t too bad. It’s widely considered the healthiest burger at McDonald’s (1,13,15)
As with the nuggets, you can pair a burger with small fries and still come in under 500 calories. (9,13)
6. Apple Slices
A side of apple slices is the healthiest food at McDonald’s, so feel free to pair it with anything else on the menu. One serving has just 15 calories, zero fat, and just 4 grams of carbs. When considering sides, it’s a much healthier choice than fries or other sweet treats. (1,9,14)
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7. Hash browns
Perfectly golden and crispy, hash browns are hard to resist when stopping by McDonald’s in the morning for breakfast. Each has 140 calories, 8 grams of fat, and 2 grams of protein. A hash brown alone might not fill you up, so pair it with any of the other breakfast items mentioned on this list and still enjoy an entire meal for under 500 calories. (16)
8. Sausage Burrito
If you’re craving something a little different for breakfast, try the sausage burrito, which has 310 calories, 17 grams of fat, and 13 grams of protein. It’s a nice alternative to a breakfast sandwich filled with eggs and sausage for protein and peppers and onions for a bit of veggies. You’ll also find some melty cheese inside, which always makes everything taste better! (17)
9. 3-Piece McCrispy Strips
If you’re looking for a satisfying lunch or dinner option with a good amount of protein, McCrispy Strips deserve a spot on your radar. With 350 calories, 17 grams of fat, and a whopping 30 grams of protein, a 3-piece order is one of the best high-protein healthier options at McDonald’s under 400 calories. (1,18)
McDonald’s describes McCrispy Strips as crispy, juicy, peppery chicken strips made with all white meat chicken and coated with golden-brown breading and black pepper flavor. (18)
“Chicken options generally contain a lower ratio of saturated fat than the options that go heavy on the beef and cheese,” Basbaum reminds us and the 3-piece McCrispy Strips are a prime example. Just be mindful of dipping sauces, which can add extra calories depending on what you choose. (1)
Make Healthy Eating at McDonald’s a Habit
The bottom line is that you can fit in the occasional stop at McDonald’s when you’re trying to make healthier choices. As Basbaum reminds us, the trick is to stick with McDonald’s higher-protein lower-calorie items and practice mindfulness and moderation to enjoy what you’re eating in the moment and not overthink things.
“But for the ultimate in wholesome ingredients, balanced nutrition and mindful preparation,” Basbaum says, “there’s simply no place like home.” (8,13,14,18)
Frequently Asked Questions (FAQs)
You can make healthier choices at McDonald’s that fit into a balanced diet, depending on your nutritional needs and preferences. The classic hamburger and 4-piece Chicken McNuggets are two options that can be paired with a side to create a meal. Rather than focusing on calories alone, consider the overall nutritional value of your meal, including protein, fiber, sodium, and other nutrients, as well as portion sizes. (1,8,13)
Apple slices are the single lowest-calorie item at just 15 calories, but if you’re looking for a complete meal, the classic hamburger (250 calories, 12g protein) or the 3-piece McCrispy Strips (350 cal, 30g protein) are among the most balanced options on the menu. Pair either with apple slices instead of fries to keep the meal well under 500 calories. (1,13,14,18)
Though perhaps not as healthy as the light and nutritious breakfast you’d make at home, McDonald’s breakfast includes some genuinely balanced choices. The Egg McMuffin (310 calories, 17g protein) and the Fruit and Maple Oatmeal (320 calories, 6g protein, whole-grain fiber) stand out as the best picks. The key is skipping the oversized combo meals and high-sodium sausage platters and sticking to single items under 400 calories. (1,6,7)
The classic hamburger is the healthiest burger at McDonald’s, with just 250 calories, 9g of fat, and 12g of protein, which is the lowest calorie count of any burger on the menu. If you want a bit more protein, the McDouble adds a second patty for around 400 calories and 22g of protein, still a reasonable choice by fast food standards. (1,13,15,19)
How MyFitnessPal Can Help
If you’re unsure how your favorite meals (or drinks!) impact your health and fitness goals, you can start tracking your food and nutrition with MyFitnessPal. That includes checking for the healthy McDonald’s food before you order.
When you log what you eat and drink, you unlock nutrition information. Think calories, grams of added sugar, sodium and saturated fat. This can help you pinpoint eating habits that may impact your progress toward nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), logging food and reviewing nutritional values is as easy as a few taps.
Whether you’re trying to balance your favorite treats with nourishing foods or seeking ways to improve the things you love, MyFitnessPal can help.
Originally published April 18, 2024; Updated October 21, 2026
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