According to a dietitian, the healthiest order at McDonald's (2024)

If you're sitting in the car on a long drive and you know it'll be about twenty minutes before you urgently need to eat, you know you can probably count on passing by a McDonald's. As of 2023, there will be as many as 13,514 McDonald's locations in the United States alone.

But if you're trying to follow a diet that supports your overall health, you may hesitate to stop at McDonald's because most of their menu, like most ultra-processed fast food items, is packed with saturated fat and sodium.

While it is good to eatultra-processed foods, like many fast food options, is often associated with outcomes such as an increased risk of obesity,type 2 diabetes, cardiovascular disease anddepressionA one-time indulgence is unlikely to turn your overall health upside down.And believe it or not, there are some menu items you can lean on that won't completely conflict with your health goals, especially if you enjoy them sporadically.

You can still enjoy your favorite burger, but keep portion control and, most importantly, the accompanying side dishes and drinks in mind. When it comes to chips and soda, sugar, saturated fat, calories and sodium can really add up without you even noticing.

If you're wondering what some "healthy" McDonald's options are, here are 11 choices.

It's not surprising that McDonald'sApple slicesthe bag comes in first place for the healthiest item on the McDonald's menu. They are nothing more than pure apples - no additives to be found here - and are the perfect replacement for your fries, especially for the kids, as they can be ordered with every Happy Meal.

Small latte

Although it is not a meal, alattecontains some protein and nutrients, making for a filling drink that you can enjoy between meals to keep you going. Made with just whole milk, water, and coffee, a latte can be a delicious sip for someone who needs something in their stomach that is both sodium-free and free ofadded sugar.

Calories:140
Fed:8 gr
Sodium:0 mg
Carbohydrates:12 gram
Fiber:0 gram
Sugar:11 gram
Egg white:7 gr

It turns out to be McDonald'sGrated fried potatoesare slightly healthier than their small fry option in terms of calories, fat and totalcarbohydrates. So if you stop by McDonald'sbreakfast, hash browns instead of fries is potentially a better option.

That said, we recommend drinking a large amount of water while you drink coffee to ensure you compensate for the higher sodium content in these hash browns.

Calories:140
Fed:8 gr
Sodium:310
Carbohydrates:18 gram
Fiber:2 gram
Sugar:0 gram
Egg white:2 gram

4 piece chicken McNuggets

A small order (4 pieces) ofKip McNuggetsis a healthier option than your traditional hamburger, as chicken is a naturally leaner meat than red meat due to fewer calories and fat. Although McDonald's doesn't offer a grilled version, this meal is all about proper portions. You don't want to completely derail your health goals by indulging in a few McNuggets. And with a healthy side dish and drink, you can enjoy a meal with some protein without the groggy aftereffects of eating red meat, which requires more of your body's energy to digest.

Calories:170
Fed:10 gram
Sodium:330
Carbohydrates:10 gram
Fiber:0 gram
Sugar:0 gram
Egg white:9 gr

There's something very satisfying about eating McDonald's"World famous friesSo when you're in a McDonald's drive-thru, don't feel like you can't enjoy yourself.

Portion control is your best friend when it comes to your health. For example, a small fry contains 230 calories, while a large one contains 480 calories (and that's not counting the plethora of ketchup packets you'll use). So go ahead and get those fries. Surprisingly, they contain 3 grams of protein and less sodium than hash browns.

Calories:230
Fed:11 gram
Sodium:190 mg
Carbohydrates:31 gram
Fiber:3 gram
Sugar:0 gram
Egg white:3 gram

Hamburger

If you really want a McDonald's product, try McDonald'sHamburger, the classic burger, that's nutritious enough to fill you up. It contains 12g of protein and a good amount of iron (which is essential for red blood cell production) in the beef, which contains no artificial flavors, preservatives or colors from artificial sources.

Nutrition facts already cover all the 'fixin's', including pickles, chopped onions, ketchup and mustard. Pair it with apple slices and don't forget to drink plenty of water as there is a large amount of sodium in this burger.

Calories:250
Fed:9 gr
Sodium:510 mg
Carbohydrates:31 gram
Fiber:1 gram
Sugar:6 gram
Egg white:12 gram

The classicCheeseburgeris next in line for the healthiest McDonald's meal. It's similar to the hamburger, you just put a piece of American cheese on top and add a few grams of fat, but you also get 3 grams of extra protein from the addition of cheese.

Calories:300
Fed:13 gram
Sodium:720 mg
Carbohydrates:32 gram
Fiber:2 gram
Sugar:5 gram
Egg white:15 gram

Not a McMuffin

Sometimes there's nothing better in the morning than oneNot a McMuffin. Eggs are a strong source of protein and...vitamine b12, B6 (riboflavin), B5 and iodine. Additionally, eggs provide an ample dose of choline, a nutrient that supports brain health.

Finally, these Egg McMuffins come with lean Canadian bacon that contains less fat than traditional bacon yet packs a large amount of protein. You can request to forgo the bacon for greater sodium savings.

Calories:310
Fed:13 gram
Sodium:770 mg
Carbohydrates:30 gram
Fiber:2 gram
Sugar:3 gram
Egg white:17 gr

It may be surprising that McDonald'sFruit and maple oatmealis not higher on the list, vizoatmealis a natural source of nutrients such as manganese, copper, various vitamins and even iron.This oatmeal is also topped with plump apples, cranberries, and raisins.

While it's all great, this oatmeal comes with 31 g of sugar (18 g of added sugar) due to the added brown sugar, and since the oatmeal is also made with cream, this also adds to the calorie count. But if you normally eat a fairly balanced diet, choosing fruit and maple oatmeal won't make or break your goals. When placing your order you can always ask to refrain from added sugar.

Calories:320
Fed:4,5 gr
Sodium:150 mg
Carbohydrates:64 gr
Fiber:4 gram
Sugar:31 gram
Egg white:6 gram

Filet-O-Vis

Fish is a great source of many nutrients, including protein, iodine and...Omega-3 fatty acids. While thisFilet-O-Visis battered and fried, which makes it less healthy, so ask if you can get the sandwich without cheese or even go easy on the tartar sauce to reduce your fat and sodium consumption.

Calories:390
Fed:19 gr
Sodium:580 mg
Carbohydrates:39 gr
Fiber:2 gram
Sugar:5 gram
Egg white:16 gram

Which salts have the lowest sodium content?

OfMcCickensandwich contains fewer calories and grams of fat than McDonald's Quarterpounder (which contains 630 calories and 37 grams of fat). Along with apple slices, this can be a good option to increase your protein intake while not consuming as much sodium as eating the other hamburger options.

Calories:400
Fed:21 gram
Sodium:560 mg
Carbohydrates:39 gr
Fiber:1 gram
Sugar:5 gram
Egg white:14 gr

A short review

In general, it's okay to enjoy a McDonald's meal every now and then. A hamburger or an order of chicken nuggets won't make or break your health goals. That said, eating to support your health goals is ultimately about portion control and knowing exactly what you're consuming.

Consider ordering smaller portions, if available, or ask to forego the unhealthy toppings (like the highly processed American cheese or sweet spices) and opt for apple slices as a side dish over the traditional fries. Additionally, keep an eye on your drink choices and try to choose drinks that are free of added sugars. At the end of the day, you can't go wrong with water, especially if you plan to eat enough sodium.