9 Healthier McDonald’s Food Options, According to a Dietitian

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 healthy 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 better-for-you McDonald’s food orders—from breakfast through dinner—so you always know what to reach for.

Can You Be Healthy Eating McDonald’s?

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 will help you feel good about your choices later.
• When scanning for low-calorie McDonald’s options, aim for items under 400 calories; you’ll find more than a few on the menu below. (1)

9 Healthiest Options at McDonald’s According to a Dietitian

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 the healthiest options we’ve chosen are ones 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 a healthy McDonald’s breakfast meal 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. 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, opt for the original Egg McMuffin. 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) 

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 best low-calorie McDonald’s options 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 — the lowest-calorie burger option on the entire menu. (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 you’ll find 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 healthier choice than fries or other sweet treats. (1,9,14)

7. Hash browns

Perfectly golden and crispy, hash browns are hard to resist when stopping by McD’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 McDonald’s options 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 restaurants like McDonald’s aren’t out of bounds 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)

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. 

When you log what you eat and drink, you unlock nutrition information—think: calories, and grams of sugar and 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 June 12, 2026

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