9 Healthiest McDonald’s Orders, According to a Dietitian

by Ella

When it comes to fast food, McDonald’s often comes to mind as one of the most iconic and widely recognized chains worldwide. While McDonald’s is notorious for its indulgent offerings like Big Macs, fries, and McFlurries, the fast-food giant has made significant strides in recent years to provide healthier options for its customers. In this comprehensive guide, we will explore the healthiest food options available at McDonald’s, offering you a detailed breakdown of their nutritional value, ingredients, and tips for making healthier choices when dining at this global fast-food chain.

McDonald’s Commitment to Health

In recent years, McDonald’s has taken significant steps to enhance its menu with healthier choices and provide customers with more transparent information about the nutritional content of their food. Some of the key initiatives and commitments by McDonald’s include:


Reducing Artificial Ingredients: McDonald’s has been working to remove artificial preservatives, flavors, and colors from a variety of menu items.


Healthier Happy Meals: McDonald’s has made changes to its Happy Meal offerings, including reducing the size of French fry portions and adding fruit options like apple slices.


Nutritional Information: McDonald’s provides detailed nutritional information for all menu items on its website, including calorie counts, fat content, and more.


All-Day Breakfast: McDonald’s introduced an all-day breakfast menu, offering choices like oatmeal and Egg White Delight McMuffin for those looking for a healthier start to their day.

Salad Options: McDonald’s has expanded its salad options, including side salads and entree-sized salads with a variety of protein choices.

While these efforts represent positive steps towards healthier offerings, it’s essential for consumers to make informed choices based on their dietary needs and preferences.

The 9 Healthiest McDonald’s Orders

1. Egg White Delight McMuffin

Calories: 250

Protein: 18g

Fat: 8g

Carbohydrates: 30g

Fiber: 4g

Sodium: 760mg

The Egg White Delight McMuffin is a breakfast option that stands out for its lower calorie and fat content compared to other breakfast items on the menu. It features egg whites, Canadian bacon, and white cheddar on an English muffin. With 18 grams of protein and 4 grams of fiber, this choice can keep you feeling full and satisfied until your next meal.

2. Grilled Chicken Sandwich

Calories: 380

Protein: 36g

Fat: 7g

Carbohydrates: 44g

Fiber: 3g

Sodium: 930mg

If you’re looking for a protein-packed option, the Grilled Chicken Sandwich is a solid choice. Made with a grilled chicken breast, lettuce, and tomato on a toasted bun, it provides a substantial 36 grams of protein. While the sodium content is relatively high, you can reduce it by omitting or asking for lighter condiments.

3. Southwest Grilled Chicken Salad

Calories: 350

Protein: 37g

Fat: 11g

Carbohydrates: 27g

Fiber: 6g

Sodium: 1040mg

Salads are often go-to choices for health-conscious diners, and the Southwest Grilled Chicken Salad delivers in both flavor and nutrition. It features grilled chicken, black beans, corn, and tomatoes on a bed of mixed greens. With 37 grams of protein and 6 grams of fiber, it’s a filling option. Be cautious with the sodium content, and choose a lighter dressing for a healthier meal.

4. Side Salad

Calories: 20

Protein: 1g

Fat: 0g

Carbohydrates: 5g

Fiber: 1g

Sodium: 10mg

Sometimes, simplicity is key. The Side Salad at McDonald’s is a low-calorie option that provides a serving of veggies without adding extra fat or sodium to your meal. It’s an excellent choice as a side dish to complement your main course.

5. Fruit & Maple Oatmeal

Calories: 320

Protein: 5g

Fat: 4.5g

Carbohydrates: 64g

Fiber: 4g

Sodium: 150mg

For a warm and wholesome breakfast option, consider the Fruit & Maple Oatmeal. It’s made with oatmeal, diced apples, cranberries, and raisins, providing fiber and essential nutrients. While it contains some added sugar, it’s a balanced choice to kickstart your day.

6. Apple Slices

Calories: 15

Protein: 0g

Fat: 0g

Carbohydrates: 4g

Fiber: 0g

Sodium: 0mg

If you’re looking for a low-calorie snack or side, Apple Slices are a no-brainer. They’re a simple and refreshing option that can satisfy your sweet cravings without adding extra calories.

7. Yogurt Parfait

Calories: 160

Protein: 2g

Fat: 2g

Carbohydrates: 33g

Fiber: 1g

Sodium: 85mg

The Yogurt Parfait is a balanced snack option, featuring low-fat vanilla yogurt layered with granola and berries. It provides a touch of protein, some fiber, and a dose of calcium from the yogurt.

8. Grilled Chicken Wrap

Calories: 350

Protein: 30g

Fiber: 9g

Sugars: 4g

The Grilled Chicken Wrap is a balanced option for those seeking a quick and filling meal. It contains grilled chicken, lettuce, shredded cheddar jack cheese, and a choice of dressing, all wrapped in a flour tortilla. The wrap provides protein and fiber while allowing customization to suit your preferences.

9. Iced Coffee (Black)

Calories: 0

Protein: 0g

Fiber: 0g

Sugars: 0g

For a refreshing and calorie-free beverage option, go for a simple Black Iced Coffee. It provides the caffeine kick without added sugars or calories. Customize the sweetness to your liking with zero-calorie sweeteners if desired.

Customizing for Health

One of the advantages of dining at McDonald’s is the ability to customize your order. Here are some tips for making your McDonald’s meal even healthier:

Grilled Over Fried: Choose grilled chicken options instead of fried ones to reduce the fat and calorie content of your meal.

Portion Control: Opt for smaller burger options or kids’ meals to manage portion size and calorie intake.

Whole Grains: When possible, select menu items with whole-grain buns or wraps for added fiber.

Light Dressing: If ordering salads, request dressings on the side or ask for lighter dressing options to control calorie and sodium intake.

Skip the Soda: Replace sugary beverages with water, unsweetened iced tea, or diet soda to avoid excess calories from drinks.

Extra Veggies: Add extra lettuce, tomato, and other vegetables to your sandwich or salad to increase fiber and nutrients.

Condiments Sparingly: Be mindful of high-calorie condiments like mayonnaise, and use them sparingly or ask for them on the side.

Tips for a Balanced Meal

While these individual menu items offer healthier options at McDonald’s, it’s essential to aim for a balanced meal. Here are some tips to achieve that balance:

Combine Protein and Fiber: Choose items that offer a balance of protein and fiber to help you feel full and satisfied.

Add Veggies: Whenever possible, add extra vegetables to your meal to increase nutrient content and fiber.

Watch for Sodium: Be cautious of high-sodium options, and choose lower-sodium condiments and dressings.

Limit Extras: Minimize extras like high-calorie sauces, extra cheese, and bacon strips to keep your meal in check.

Drink Water: Pair your meal with water or unsweetened beverages to avoid extra calories from sugary drinks.

See Also: The Typical American Food: A Complete Overview


While McDonald’s may not be your first choice for a healthy meal, it’s clear that the menu offers options for those seeking balanced, nutritious choices. From protein-packed breakfast sandwiches to satisfying salads and wholesome sides, there are selections to suit various dietary preferences and nutritional needs.

Remember that making healthier choices at McDonald’s, or any fast-food restaurant, requires informed decision-making. By understanding the nutritional content of menu items and customizing your orders to prioritize whole ingredients and lower calorie options, you can enjoy a meal at McDonald’s without compromising your health and wellness goals. It’s all about making the right choices to create a balanced and satisfying fast-food experience.



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