What’s the healthiest thing to eat at McDonald’s? 8 dietitian-approved options

Life gets crazy, so some nights mean swinging by the drive-thru under the golden arches. That’s why MyNetDiary is here to help you discover the healthiest thing at McDonald’s, proving that a fast-food meal doesn’t have to derail your goals.

Let's face it, life isn't perfect, and sometimes McDonald's fast food ends up on the menu. Whether you're on a road trip, it's a busy Tuesday, or your family is begging for it, everyday life sometimes dictates hitting the drive-thru. The good news? There are smart meal options to be found at McDonald's!

Below, a MyNetDiary dietitian provides the top 8 picks at McDonald's, helping you navigate the menu confidently so that one night doesn't get you off track.

The healthiest thing at McDonald's: The top 8

The top 8 healthiest menu items at McDonald's are based on calories, protein, and sodium. While none of these items is perfect, they're the best of the bunch!

3-Piece McCrispy Strips

• Calories: 400
• Protein: 31 g
• Fat: 20 g (Saturated: 2 g)
• Carbohydrates: 24 g
• Fiber: 2 g
• Sodium: 1,320 mg

The 3-piece McCrispy Strips pack a significant protein punch per calorie. With 31 grams of protein and just 400 calories, this fried chicken option can be a smart choice if you're following a high-protein diet. Without any sides or fiber, this choice will not be a balanced meal. Consider pairing these chicken strips with a salad or microwaved frozen vegetables when eating at home for a more balanced meal.

Tip: Skip the dipping sauce or go for BBQ sauce over ranch to save calories.

Egg McMuffin

• Calories: 310
• Protein: 17 g
• Fat: 13 g (Saturated: 6 g)
• Carbohydrates: 30 g
• Fiber: 2 g
• Sodium: 760 mg

The Egg McMuffin is a breakfast icon for good reason and a top contender for the healthiest thing at McDonald's for breakfast. It packs whole egg, Canadian bacon, and cheese into a modest 310 calories with less sodium than most breakfast items on the menu. The combination of protein and carbs helps make this classic breakfast sandwich a little more balanced than others.

Tip: Pair with black coffee or water instead of orange juice to keep sugar in check.

Hamburger

• Calories; 250
• Protein: 12 g
• Fat: 9 g (Saturated: 3.5 g)
• Carbohydrates: 30 g
• Fiber: 1 g
• Sodium: 510 mg

Don't underestimate the classic hamburger! At 250 calories and 9 grams of fat, it's the lowest-fat sandwich on the menu compared to the Big Mac or Quarter Pounder. Need more protein? Grab two, and you'll still come out under 500 calories!

Tip: Add apple slices on the side for a bit of fiber and sweetness.

6-Piece Chicken McNuggets

• Calories: 250
• Protein: 14 g
• Fat: 15 g (Saturated: 2.5 g)
• Carbohydrates: 15 g
• Fiber: 0
• Sodium: 500 mg

McNuggets are a surprisingly decent pick when you go for the 6-piece size. The sodium score isn't as bad as the sandwiches and McCrispy Strips, and the protein-to-calorie ratio is solid. Stick with BBQ sauce to keep calories low. Perfect for a meal component or hearty snack!

Tip: Sidestep the creamy sauces. Honey mustard (60 calories) and BBQ (45 calories) are the lightest choices.

Filet-O-Fish

• Calories: 380
• Protein: 16 g
• Fat: 19 g (Saturated: 4 g)
• Carbohydrates: 38 g
• Fiber: 1 g
• Sodium: 580 mg

While fried fish at McDonald's might raise eyebrows, their Filet-O-Fish is one of the lowest-sodium sandwiches on the menu. Plus, the fish provides some healthy fats like omega-3 fatty acids! At 380 calories, it hooks a mid-range count for the sandwiches.

Tip: Ask for it without tartar sauce to cut about 80 calories, some saturated fat, and extra sodium.

Snack Wrap

• Calories: 390
• Protein: 17 g
• Fat: 22 g (Saturated: 6 g)
• Carbohydrates: 32 g
• Fiber: 2 g
• Sodium: 1,000 mg

The Snack Wrap is back for good! It comes with Spicy Pepper Sauce or Ranch, which pumps up the calories, saturated fat, and sodium. To give this clever wrap a bit more balance, go for the sauce on the side or forgo it entirely. The wrap tastes just as good without the sauce and cheese.

Tip: Order without the McCrispy Strip inside and get McNuggets to save some calories, saturated fat, and sodium.

Apple Slices

• Calories: 15
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 4 g
• Fiber: 0 g
• Sodium: 0 mg

Incredibly simple and sweet, Apple Slices are a very handy snack and a great sub for French fries when you're watching carbs or calories. Just remember these apples are peeled, so they won't provide much fiber.

Tip: Order apple slices as a side.

McCrispy Sandwich

• Calories: 470
• Protein: 26 g
• Fat: 20 g (Saturated: 5 g)
• Carbohydrates: 46 g
• Fiber: 1 g
• Sodium: 1,100 mg

If you crave a fried chicken sandwich experience, the Classic McCrispy Chicken Sandwich is the right move! With 26 grams of protein per sandwich, it's sure to keep you feeling full and satisfied. The sodium leans to the higher side, so balance your day accordingly.

Tip: Skip adding cheese or sauce to save some calories, fat, and sodium, besides, it's already plenty well seasoned.

Ordering strategies for the healthiest items at McDonald's

• Go grilled! Whenever McDonald's brings back grilled chicken items, always choose them over the crispy option.
• Mind your drinks. A large sweet tea or Frappe can add 400 to 500 calories and significant added sugar, without you even noticing. Stick with water, unsweetened brewed coffees, unsweetened iced tea, or black coffee.
• Customize freely. Don't hesitate to tweak your meal: ask for less sauce, no cheese, or extra lettuce. It won't cost you a dime!
• Check before chowing down. Use MyNetDiary to look up your order before you finalize it, and logging in before digging in can be a game-changer. In just 30 seconds, you could have a meaningful impact on your food choices. MyNetDiary's restaurant database includes the full McDonald's menu and up-to-date nutrition data, so you can search for any item, see your calorie and macronutrient breakdown in real time, and adjust your order before it's in your hand! With MyNetDiary in your back pocket, you can determine what's the healthiest thing at McDonald's and customize your meal accordingly.

McDonald's is no health food restaurant, but no single fast-food meal makes or breaks your nutrition. The menu items above let you stay on track when life gets in the way, and cooking isn't possible. Remember to prioritize protein, watch the sodium and added sugar, and think about the big picture. You'll be lovin' it!

Frequently Asked Questions

Is it possible to eat healthy at McDonald’s?

Yes, with care you can eat healthy at McDonald's! The healthiest McDonald's items can fit into a balanced diet. Focusing on higher-protein entrees, watching portion sizes, and being mindful of sauces and drinks goes a long way. No single meal defines your overall diet, so an occasional McDonald's meal doesn't have to ruin your goals.

What is the lowest-calorie item at McDonald's?

Apple Slices take the crown as the lowest-calorie menu item at McDonald's, with just 15 calories per serving.

How much sodium is in a typical McDonald's meal?

Sodium adds up quickly at McDonald's! Many sandwiches, like the Big Mac or Double Quarter Pounder, contain 900-1,100 mg of sodium—nearly half the recommended daily limit of 2,300 mg. Don't worry! You can build a lower-sodium meal by skipping sauces and cheeses and sticking to a plain hamburger or McNuggets.

What should I order at McDonald's if I'm trying to lose weight?

Prioritize protein to help keep you feeling full. The McCrispy Strips, Egg McMuffin, and 6-piece McNuggets are all solid, lower-calorie picks. Avoid combo meals, which bundle high-calorie fries and sugary drinks into a calorie explosion. Use MyNetDiary to log your order beforehand so you can easily see how it fits into your daily calorie budget.

Reviewed by Joanna Kriehn, MS, RDN, CDCES

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