When days at the job site grow long, stopping at McDonald’s for a pick-me-up might be your best option for additional fuel. You don’t want to feel sluggish or weighed down at work, so opting for something healthy is your best bet. Options like the classic hamburger, filet-o-fish, fruit and maple oatmeal, and strawberry banana smoothie are some of the healthiest food options at McDonald’s that offer a balance between taste and nutrition.
10 of the healthiest food choices at McDonald’s
Sausage burrito
Calories: 310 | Fat: 17g | Carbs: 25g | Protein: 13g | Sodium: 800mg
The sausage burrito is a great breakfast choice or a mid-day snack. The egg is an excellent source of protein, brain-supportive choline, and healthy fats. The veggies provide sicronutrients, and the moderate carb content wkeepsyou full without sending your blood sugar through the roof.
Choose this menu item over the breakfast items with the bun to save yourself from jacking up the calories.
Apple slices
Calories: 15 | Fat: 0g | Carbs: 4g | Protein: 0g | Sodium: 0mg
Easily the simplest, healthy option on our list, apple slices are a great source of fiber, vitamin C, and antioxidants. They’re crispy and delicious, and they trump all of the other side options regarding health benefits.
You can pair this side with a heartier sandwich to keep a great balance with your meal.
Fruit and maple oatmeal
Calories 320 | Fat: 4.5g | Carbs: 64g | Protein: 6g | Sodium: 150mg
The fruit and maple oatmeal might be our list’s best pick for calories and carbs. It’s healthy, low-fat, and very satisfying. Oatmeal is an excellent source of complex carbs for stable blood sugar and energy and helps lower cholesterol, while apples add additional fiber and micronutrients.
This is a great breakfast option that provides steady energy. Top with some raw nuts for an additional boost of healthy fats and protein.
Strawberry banana smoothie
Calories: 190 | Fat: 0.5g | Carbs: 44g | Protein: 2g | Sodium: 40mg
Another menu item with an impressive carb-to-calorie ratio is the strawberry banana smoothie. McCafe has many low-calorie options, and this one is a blend of strawberry and banana puree that’s both tasty and nutritious. It’s blended with low-fat, high-protein yogurt to keep you full without causing a blood sugar crash afterward.
Opt for this smoothie over a McFlurry or milkshake when craving something sweet.
Hash browns
Calories: 140 | Fat: 8g | Carbs: 18g | Protein: 2g | Sodium: 310 mg
If you’re a potato lover, grab yourself a hashbrown. These crispy classics are low sodium, low fat, and delicious. They’re also a safer (and healthier) pick over the french fries.
Ranch grilled chicken snack wrap
Calories: 260 | Fat: 11g | Carbs: 22g | Protein: 18g | Sodium: 420mg
Sorry, US folks. You can only find the ranch grilled chicken snack wraps at Canadian locations. Whether you’re looking for a small bite of a full-on lunch, these wraps are one of the more flavorful picks with one of the lowest calorie counts of all the snack wrap options. They’re relatively high in protein and low in carbs and fat, providing a good balance of macronutrients to ksustain your energy levels
Choose the grilled chicken over the crispy version to save calories and avoid unhealthy fats from deep frying. It’s also about half the caloric intake of most classic burgers.
Filet-O-Fish
Calories: 380 | Fat: 19g | Carbs: 38g | Protein: 16g | Sodium: 580mg
The filet-o-fish is a classic McDonald’s menu item. With fewer calories than the chicken sandwich options, it is delicious and a great source of carbs. The filet-o-fish is made of wild-caught Alaskan pollock, providing a good source of protein and omega-3s.
Choose the filet-o-fish when you want something tasty but healthier than beef.
6-pack chicken McNuggets
Calories: 250 | Fat: 14g | Carbs: 15g | Protein: 16g | Sodium: 450mg
You may be surprised to see chicken McNuggets on our list, but they are low-sodium, low-calorie, and not a bad option as a snack or side. They’re tasty enough to enjoy without sauce, have no preservatives or artificial flavors, and provide a whopping 16g of protein per six pieces.
This is an excellent protein punch with better nutritional value than a medium fry.
Classic hamburger
Calories: 250 | Fat: 9g | Carbs: 30g | Protein: 12g | Sodium: 510mg
If you can’t help but go for a burger when you stop at McDonald’s, go with the classic hamburger—without all the fixings. This is the lowest-calorie option compared to all the other burgers, and it serves up 12g of protein while staying relatively low-fat.
To keep it light, choose the classic hamburger over the quarter-pounder. But if you swap to the classic cheeseburger, it’s only a light addition of calories.
Egg ‘n cheese McMuffin
Calories: 280 | Fat: 12g | Carbs: 28g | Protein: 14g | Sodium: 510mg
If you’re looking for a heartier breakfast option, the egg ‘n cheese McMuffin will do the trick. Eggs provide protein and promote healthy cholesterol levels, and this sandwich is low in calories, salt, and fat. Pair this with a black coffee, and you’re set for a productive day.
Go with the straight egg and cheese McMuffin over options with meat (sausage or bacon).
Menu items to avoid
If none of the healthiest picks at McDonald’s are among your preferred options, we can, however, recommend a few menu items you should avoid.
- Double quarter-pounder with cheese: At 740 calories and 42g of fat, this is the most dense burger option on the menu. It’s greasy, huge, and will likely leave you feeling sluggish for your day.
- McFlurry: The regular sizes of any flavor approach the 600-calorie mark. With 87g of sugar, a McFlurry will spike your blood sugar rapidly and serve you with a massive energy crash a couple of hours later. It’s also very high in fat and is not worth the nutritional load overall.
- Spicy buffalo chicken poutine (only in Canada): The large order of this poutine has 2020 calories, and the regular order has 1010 calories. And with 91g of fat, the cheese gravy is greasy, heavy, and does nothing positive for your health. This one isn’t worth it.
