When the urge toMcDonald'sstrike, it is difficult to extinguish them. Sometimes you can go for something different and avoid the greasy stuffMcDonald's-menuoptions, but there are times when you just have to give in to the urge and treat yourself to some of your favorite fast food. While most fast food is "unhealthy" in nature, there are still some relatively healthy McDonald's burgers you can try if you want to satisfy your cravings without going overboard.
To determine which McDonald's burgers are the healthiest, we spoke toAmy Goodson, MS, RD, CSSD, LDabout which burgers to choose if you're craving the drive-thru line. While Goodson is aware that not all of these "healthy" burgers at McDonald's are generally considered the healthiest options, she picked a few burgers that weren't that bad for you compared to her picks for the unhealthiest burgers listed at the bottom stated.
This is how you choose a healthy burger at McDonald's
As Goodson mentioned, these burgers aren't necessarily the healthiest options on the McDonald's menu overall (check out8 Healthiest McDonald's Orders, According to a Dietitian).Fastfood-hamburgerswill obviously be on the higher side in calories, fat, saturated fat, sodium and sometimes trans fat, and there are often lighter options to choose from. But if you're craving a burger, there are a few things to keep in mind:
- Saturated fat: This type of fat occurs naturally in most animal products and is especially higher in most red meat. ThatAmerican Heart Associationrecommends limiting your saturated fat intake to about 13 grams per day, as this fat can lead to high cholesterol and an increased risk of heart disease if eaten in excess. Healthier burgers contain less saturated fat.
- Transferred: Trans fat is found in many fast foods, frozen foods, and processed baked goods. According toWorld Health Organisationthe goal should always be to avoid trans fat and consume as little as possible. The WHO says that if you must eat this type of fat, you should limit it to no more than 2.2 grams per day. Many McDonald's burgers contain some trans fat, but choose those that contain 1 gram or less.
- Sodium: ThatFDArecommends that the average adult limit their sodium consumption to no more than 2,300 milligrams per day, or 1,500 milligrams for people with existing high blood pressure or heart complications. If you're looking for a better-for-you burger, keep the sodium low.
Read on for our guide to the best and worst burgers on the McDonald's menu, and don't miss it for more7 Healthiest Wendy's Orders, According to Dietitians.
The 5 Healthiest McDonald's Burgers
Hamburger
Per hamburger: 250 calories, 9 g fat (3.5 g saturated fat), 510 mg sodium, 31 g carbs (1 g fiber, 6 g sugar), 12 g protein
"OfHamburgertops the charts as the lowest-calorie, low-fat burger McDonald's has to offer," says Goodson. "At 250 calories, 9 grams of fat and 12 grams of protein, this could fit into just about anyone's meal plan without breaking their calories. intake. Bank. Plus, it's quite a mix ofcarbohydrates, proteins and fats. When you need a side dish, apple slices are the healthiest partner.”
Cheeseburger
Per hamburger: 300 calories, 13 g fat (6 g saturated fat, 0.5 g trans fat), 720 mg sodium, 32 g carbs (2 g fiber, 7 g sugar), 15 g protein
“Likeostis then your thingMcDonald's CheeseburgerMaybe this is the choice for you,” says Goodson. 'With 300 calories, 13 grams of fat and 15 grams of protein, it can be a calorie-conscious choice for cheese lovers. Just like the hamburger, apple slices are the best combination for this burger."
McDouble
Per hamburger: 400 calories, 20 g fat (9 g saturated fat, 1 g trans fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein
“If you want to up your protein game while still staying within a fairly normal calorie range for lunch/dinner,McDoublecan be a good choice," says Goodson. "With 22 grams of protein and 400 calories, you get an extra piece of meat to increase the protein and iron content of the burger. For many, this can be a meal in itself, but if you need a side dish, add apple slices. With 920 milligramssodiumthe goal should be to surround this citizen with sodium-free foods.”
21 Best Low Sodium Fast Food Orders
Double cheeseburger
Per hamburger: 450 calories, 24 g fat (11 g saturated fat, 1.5 g trans fat), 1,120 mg sodium, 34 g carbs (2 g fiber, 7 g sugar), 25 g protein
"When you get close to the Quarter Pounder,Double cheeseburgerwins the health game because it has relatively lower calories, total fat and sodium," says Goodson. "At 450 calories and 25 grams of protein, it fits a fairly normal 'meal profile,' but it is higher inSaturated fat, total fat and sodium compared to some of the smaller burgers, so probably grab some water and call this a meal.
Quarter Pounder with the Deluxe version
Per hamburger: 630 calories, 37 g fat (14 g saturated fat, 1.5 g trans fat), 1,210 mg sodium, 44 g carbs (3 g fiber, 11 g sugar), 30 g protein
“Although it has more calories than the regular Quarter Pounder, this burger contains crispy lettuce and roma tomato slices, making it a win for veggies!This burgerwould be great for the heavy athlete or young athlete who needs more calories and sodium in a meal," says Goodson. "With 30 grams of protein and 630 calories, this is certainly on the higher side for most average adults, but for those who burn a lot of calories, this may be suitable. Combine it with apples and water or even milk if you're trying to increase your protein."
11 Healthiest Fast Food Burgers, According to Dietitians
The 3 Unhealthiest McDonald's Burgers
Cheesy Jalapeño Bacon Quarter Pounder with Cheese Double
Per hamburger: 870 calories, 54 g fat (24 g saturated fat, 2.5 g trans fat), 1,970 mg sodium, 41 g carbs (2 g fiber, 8 g sugar), 55 g protein
OfCheesy Jalapeño Bacon Quarter Pounder with Cheese Doubleis the highest calorie burger on the menu at 870 calories," says Goodson. "Although it contains 2.5 grams of trans fat (the goal is none), it also contains 1,970 milligrams of sodium for one burger, excluding any toppings. "
Double quarter pounder with cheese
Per hamburger: 740 calories, 42 g fat (20 g saturated fat, 2.5 g trans fat), 1,360 mg sodium, 43 g carbs (2 g fiber, 10 g sugar), 48 g protein
"OfDouble quarter pounder with cheesecontains two quarter-pound patties, onions, pickles and two slices of cheese on a sesame bun," says Goodson. "This burger alone contains 740 calories, of which 42 grams are fat and 2.5 grams are trans fat. This amount of fat is 2/3 of the daily value based on a 2,000 calorie diet – also known as too much for one food and one meal.”
The number 1 unhealthiest burger of every major fast food chain
Quarterpounder with cheese and bacon
Per hamburger: 630 calories, 35 g fat (15 g saturated fat, 1.5 g trans fat), 1,470 mg sodium, 43 g carbs (3 g fiber, 10 g sugar), 36 g protein
"OfQuarterpounder with cheese and baconcontains 630 calories and 35 grams of fat,” says Goodson. “A Quarter Pounder with cheese and no bacon is a better option to reduce fat and sodium.”
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