Though McDonald's has a reputation for being an unhealthy fast-food chain, not all of their dishes fall into that category. In fact, the company has made significant strides in improving its health and wellness offerings over the past decade. They've introduced healthier menu items and have been transparent about the nutritional content and quality of ingredients used in their dishes. While they haven't found a way to eliminate all fat and calories from a Big Mac and fries, there are a few healthy breakfast options that are a great way to start your day. Having access to this information can help you make more health-conscious choices.
Making well-informed and nutritionally balanced decisions is important for every meal, but it's especially crucial at breakfast. As the first meal of the day, breakfast kickstarts your metabolism and can set the tone for the rest of your day. If you're grabbing a quick bite from McDonald's in the morning, you might wonder which options are the healthiest breakfast items available.
To find out more, we consulted registered dietitians Amy Goodson, MS, RD, CSSD, LD, and Mary Sabat MS, RDN, LD, to discuss the healthiest McDonald's breakfast items you can choose the next time you're in need of a quick morning meal. They offered their advice on making healthier choices at McDonald's. Read on to discover some of the healthiest breakfast options available at McDonald's. And if you're curious about the nutritional value of other items, don't miss "The Entire McDonald's Menu, Ranked by Nutrition."
1) Sausage Burrito
Nutrition (Per order):
- Calories: 310
- Fat: 17 g (Saturated Fat: 7 g)
- Sodium: 800 mg
- Carbs: 25 g (Fiber: 1 g, Sugar: 2 g)
- Protein: 13g
Surprisingly, one of the healthiest breakfast choices on McDonald's menu is the Sausage Burrito. This high-protein, satisfying option includes sausage, egg, cheese, and even a few green chilies and onions.
"Breakfast taco lovers will be pleased to know that the Sausage Burrito is a top pick on the McDonald's breakfast menu," says Goodson. "It's calorie-conscious, with just 310 calories, and provides 13 grams of protein along with some veggies. Pairing it with apples gives you a good mix of several food groups."
2) Egg McMuffin
Nutrition (Per order):
- Calories: 310
- Fat: 13 g (Saturated Fat: 6 g)
- Sodium: 770 mg
- Carbs: 30 g (Fiber: 2 g, Sugar: 3 g)
- Protein: 17 g
"The Egg McMuffin is one of the best breakfast choices at McDonald's," says Goodson. "With 310 calories and 17 grams of protein, it provides a satisfying meal. Plus, it's lower in saturated fat compared to other breakfast options. Pair it with apples for a convenient and well-rounded breakfast on the go."
3) Sausage McGriddle
Nutrition (Per order):
- Calories: 430
- Fat: 24 g (Saturated Fat: 9 g)
- Sodium: 990 mg
- Carbs: 41 g (Fiber: 2 g, Sugar: 14 g)
- Protein: 11 g
If you enjoy McDonald's Hotcakes and Sausage, this breakfast sandwich offers a similar flavor profile but with nearly 400 fewer calories. It provides a hearty combination of protein and fiber, making for a satisfying meal. Additionally, it delivers 15% of your daily iron intake and 4% of your daily potassium needs. However, be mindful of the added sugars and sodium. This sandwich contains 25% of the recommended daily value for sugars and 43% of the recommended daily value for sodium based on a 2,000-calorie diet. For an extra nutritional boost, consider adding a serving of apple slices on the side.
4) McCafe Latte
Nutrition (Per small latte):
- Calories: 140
- Fat: 7 g (Saturated Fat: 4 g)
- Sodium: 90 mg
- Carbs: 13 g (Fiber: 0 g, Sugar: 10 g)
- Protein: 8 g
"At just 140 calories, a small McCafe Latte provides a moderate energy boost without excessive sugars or fats," says Sabat. "It contains 8 grams of protein, which is essential for muscle repair and satiety, making it a satisfying option. Additionally, it offers 260 milligrams of calcium and 430 milligrams of potassium, both important for bone health and proper muscle function."
Sabat adds, "With a simple ingredient list of water, espresso, and whole milk, the latte is free from artificial additives and unnecessary sugars. This combination of nutrients and simplicity makes it a nutritious and wholesome choice for a morning pick-me-up."
5) Fruit & Maple Oatmeal & Milk
Nutrition (Per order):
- Calories: 320
- Fat: 4.5 g (Saturated Fat: 1.5 g)
- Sodium: 150 mg
- Carbs: 64 g (Fiber: 4 g, Sugar: 31 g)
- Protein: 6 g
"With 4 grams of fiber from oats and fruit, McDonald's Fruit and Maple Oatmeal is a heart-healthy option," says Goodson. "Adding milk increases the protein content from 6 to 14 grams, along with providing calcium and vitamin D. Oatmeal is a nutrient-rich choice, especially in the colder months, as it warms you up while delivering essential nutrients."
6) Sausage McMuffin
Nutrition (Per order):
- Calories: 400
- Fat: 26 g (Saturated Fat: 10 g)
- Sodium: 760 mg
- Carbs: 29 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 14 g
"If you're a fan of meat, the Sausage McMuffin is a great choice for you! With 400 calories and 14 grams of protein, it's a filling breakfast option that also provides 15% of your daily iron needs," says Goodson.
7) Sausage McMuffin with Egg
Nutrition (Per order):
- Calories: 480
- Fat: 31 g (Saturated Fat: 12 g, Trans Fat: 0.5 g)
- Sodium: 830 mg
- Carbs: 30 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 20 g
"Though a bit high in calories at 480, the Sausage McMuffin with Egg, served on an English muffin, can be a good option for those who need a hearty breakfast," says Goodson. "It provides 20 grams of protein, making it a satisfying choice. However, it's relatively high in fat, so be sure to balance your meals throughout the day accordingly."
8) McCafe Premium Roast Coffee
Nutrition (Per small cup):
- Calories: 5
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 10 mg
- Carbs: 1 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 0 g
If you're looking for a caffeine boost without the added calories and sugar found in McDonald's flavored Macchiatos or Frappes, a regular cup of their Premium Roast Coffee is a great choice. You can enjoy it black to keep the calorie and sugar content minimal, or add a little cream and sugar for extra flavor. Either way, this simple cup of coffee is a healthier option compared to many of the fast-food chain's other coffee offerings.