On those hectic days, all you want is a quick, affordable meal that requires zero effort. In times like these, fast food can feel like a lifesaver. With over 13,000 locations across the country, McDonald's is often the go-to choice for convenience. While it's famous for being budget-friendly and tasty, McDonald's isn't exactly known for its nutritious offerings. Still, there are some "healthier" menu items you can rely on when you're in a rush.
Recommending the healthiest McDonald's options is one thing, but how do they actually taste? For instance, the Classic Hamburger may have 500 fewer calories than the Double Quarter Pounder, but is it still satisfying? And does the lighter Egg McMuffin deliver the same enjoyment as the Sausage, Egg & Cheese McGriddle? Instead of just naming healthier options, I decided to try them myself to see which ones are really worth ordering.
I picked up five McDonald's menu items recommended by our expert dietitians. While they rarely, if ever, dine at McDonald's themselves, they provided guidance on the best choices from a nutritional perspective. After gathering their suggestions, I decided to put each item to the test to see if any of them would be worth ordering again.
Keep reading to find out which 'healthy' McDonald's options I’d be willing to try again and which ones fell short. Plus, check out these 25 Healthy Fast-Food Orders Recommended by Dietitians.
The 'Healthy' McDonald's Items I'd Order Again
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
Why it's a healthier choice:
The Egg McMuffin is a lighter breakfast option with a balanced mix of protein and carbohydrates. It also offers important nutrients like choline and vitamin B12 from the egg.
My take:
I really enjoyed the Egg McMuffin, especially with a dash of hot sauce to kick up the flavor. The combination of salty and savory, with the bacon (which I kept for added protein) and the perfectly toasted English muffin, was just right. And I can’t deny how much I love the melted American cheese on breakfast sandwiches. Although I typically prefer breakfasts that pack more protein, this is a great go-to when I need a quick, filling meal on a busy morning.
What our dietitians say:
"An Egg McMuffin is a good option when I'm short on time and need something quick to satisfy my hunger. I skip the bacon since I don’t eat pork, but I enjoy the mix of a real egg, cheese, and English muffin. It provides a good balance of protein, fats, and carbs, and also delivers essential nutrients like choline, iodine, and vitamin B12. Plus, it’s relatively low in calories," says Lauren Manaker, MS, RDN.
Deluxe McCrispy (without mayo)
Nutrition (Per order without mayo):
- Calories: 430
- Fat: 15 g (Saturated Fat: 2.5 g)
- Sodium: 980 mg
- Carbs: 48 g (Fiber: 2 g, Sugar: 10 g)
- Protein: 27 g
Why it's a healthier choice:
The Deluxe McCrispy Chicken Sandwich is a high-protein option, packing 27 grams of protein with fewer calories compared to other fried chicken sandwiches. Skipping the mayo lowers the fat content, making it a smarter choice for those looking to reduce calories.
My take:
If I ever need a quick sandwich to satisfy a fast-food craving, I’d definitely consider ordering this again. The fillet is a real piece of white meat chicken, unlike the McChicken, which is made from a blend of ingredients. While the McChicken may seem like the healthier option at first glance due to its lower calorie count, it only contains 14 grams of protein compared to the Deluxe McCrispy's 27 grams. Without mayo, the sandwich has 430 calories. However, it was a little dry without the mayo, so I’d suggest pairing it with a side of one of their lower-calorie sauces, like spicy buffalo or tangy barbecue.
What our dietitians say:
"The Deluxe McCrispy Chicken without mayo is a convenient, high-protein option with 26 grams of protein and 470 calories," says Mary Sabat, MS, RDN, LD. While the real butter and fried chicken do add some extra fat and calories, it's still a good high-protein choice for those needing a quick, satisfying meal, she adds.
The 'Healthy' McDonald's Items I Wasn't Impressed By
McDonald's Fruit and Maple Oatmeal
Here’s a revised version of the section:
Nutrition (Per order):
- Calories: 320
- Fat: 4.5 g (Saturated Fat: 1.5 g)
- Sodium: 150 mg
- Carbs: 64 g (Fiber: 5 g, Sugar: 31 g)
- Protein: 6 g
Why it's a healthier choice:
McDonald's Fruit and Maple Oatmeal is a low-fat, high-fiber breakfast option that includes real fruit for natural sweetness. With 5 grams of fiber, it supports digestion and helps keep you fuller for longer.
My take:
The oatmeal wasn’t bad, but it didn’t leave a lasting impression either. The flavor and texture were pretty basic, and without the fruit toppings, it felt a bit bland. The diced apples and cranberries did add some sweetness and texture, but overall, it was just a standard bowl of oatmeal. While it offers more fiber than most fast-food breakfasts—important for digestion and satiety—I personally prefer something with more protein, as 6 grams didn’t feel sufficient for me.
What our dietitians say:
"The McDonald's Fruit and Maple Oatmeal is one of the healthier options on their menu, offering a good balance of nutrients with relatively fewer calories," says Sabat. "At 320 calories, it provides a decent amount of energy, mainly from 64 grams of carbs, which can fuel your morning. The real fruit, like apples, raisins, and cranberries, adds natural sweetness, fiber, and vitamins without relying on processed sugars."
6-Piece Chicken Nuggets
Nutrition (Per order):
- Calories: 250
- Fat: 15 g (Saturated Fat: 2.5 g)
- Sodium: 500 mg
- Carbs: 15 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 14 g
Why it's a healthier choice:
A 6-piece order of McNuggets delivers 14 grams of protein with only 250 calories, making it a reasonable option for those looking to keep their calorie intake in check.
My take:
It had been decades since I last tried McDonald's McNuggets, and I was hoping for a nostalgic experience. Unfortunately, I wouldn’t choose to order them again. Perhaps it didn’t help that they forgot my buffalo dipping sauce, but the flavor and texture just didn’t work for me. The taste didn’t remind me much of chicken, which isn’t too surprising considering that white meat chicken makes up only 45% of the nugget, and the texture was a bit too chewy for my liking.
That said, with just 250 calories and 14 grams of protein, they’re a decent option if you’re trying to satisfy fast-food cravings without going overboard. As Young mentioned, they can be a solid way to stay on track with nutrition goals. If you enjoy the flavor, these could work well as a snack rather than a full meal given the small portion size.
What our dietitians say:
"A 6-piece serving of McDonald's McNuggets can satisfy cravings without overloading on calories, especially if you pair it with a lighter side," says Lisa Young, PhD, RDN.
Classic Hamburger
Nutrition (Per order):
- Calories: 250
- Fat: 9 g (Saturated Fat: 3.5 g)
- Sodium: 510 mg
- Carbs: 30 g (Fiber: 1 g, Sugar: 5 g)
- Protein: 12 g
Why it's a healthier choice:
The Classic Hamburger is one of McDonald’s lower-calorie options, providing 250 calories and 12 grams of protein. It's also free from trans fats, making it a lighter choice compared to their larger burgers.
My take:
I actually enjoyed the taste of McDonald’s hamburger. The simplicity of the ketchup, pickles, and onions paired nicely, and the patty itself was flavorful. However, the burger felt quite small, and with only 250 calories, it didn’t seem filling enough to count as a full meal. Unfortunately, McDonald’s doesn’t offer many healthy sides to pair it with—apple slices and fries are your only real options, and neither is very satisfying. A small order of fries has 230 calories and only 3 grams of protein, while apple slices offer no protein, minimal fiber, and just 15 calories.
What our dietitians say:
"The McDonald’s Classic Hamburger is one of the healthiest burger options on the menu because it’s simple and lower in calories compared to larger burgers. With just 250 calories and 12 grams of protein, it delivers a decent amount of energy and protein without the extra fat, sodium, and calories found in bigger burgers," says Sabat. "The toppings—ketchup, mustard, pickles, and onions—add flavor without significantly increasing the calorie count or introducing unhealthy ingredients."