Discover 9 healthy McDonald’s food orders a registered dietitian actually recommends—with calories, protein, and tips.

The post Healthiest Foods at McDonald’s to Order appeared first on MyFitnessPal Blog.

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)

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)