When those McDonald's cravings hit, they can be tough to resist. While you could opt for a healthier alternative, sometimes you just need to indulge. Fast-food burgers aren't exactly known for their nutritional value, but some McDonald's options can satisfy your cravings without completely derailing your diet.
To help you make better choices, we consulted registered dietitian Amy Goodson, MS, RD, CSSD, LD, who shared her recommendations for the best and worst burgers at McDonald's. While Goodson acknowledges that even the "better" burgers aren't the healthiest options available, she points out a few choices that are more balanced compared to the more indulgent ones listed further down. Read on to find out more, and don't miss "7 Best High-Protein McDonald's Orders, According to a Dietitian."
How to Choose a Healthier Burger at McDonald's
As Goodson notes, the burgers on this list aren't necessarily the healthiest items on the McDonald's menu overall (for those, check out the "11 Healthiest McDonald's Orders"). Fast-food burgers tend to be high in calories, fat, saturated fat, sodium, and sometimes trans fat. If you're craving a burger, here are a few key factors to consider:
Saturated Fat: Found in most animal products, including red meat, saturated fat can raise cholesterol levels and increase the risk of heart disease when consumed in excess. The American Heart Association recommends limiting saturated fat intake to 13 grams per day. Opt for burgers that are lower in saturated fat.
Trans Fat: While trans fats naturally occur in animal products like red meat, it's important to limit them due to their association with heart disease. The World Health Organization recommends keeping trans fat intake below 2.2 grams per day. Choose burgers with 1 gram or less of trans fat.
Sodium: The FDA advises adults to limit sodium intake to 2,300 milligrams per day, or 1,500 milligrams if you have high blood pressure or heart issues. When selecting a burger, aim for options that are lower in sodium.
The 5 Healthiest McDonald's Burgers
Best: Hamburger
Nutrition (Per Burger):
- Calories: 250
- Fat: 9 g (Saturated Fat: 3.5 g)
- Sodium: 510 mg
- Carbs: 31 g (Fiber: 1 g, Sugar: 6 g)
- Protein: 12 g
"The hamburger ranks as the burger with the fewest calories and fat on McDonald's menu," says Goodson. "With 250 calories, 9 grams of fat, and 12 grams of protein, it can fit into almost anyone's meal plan without exceeding caloric limits. Plus, it offers a balanced mix of carbohydrates, protein, and fat. For a healthy side, apple slices make the perfect companion."
Best: Cheeseburger
Nutrition (Per Burger):
- Calories: 300
- Fat: 13 g (Saturated Fat: 6 g)
- Sodium: 720 mg
- Carbs: 32 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 15 g
"If you're a fan of cheese, the McDonald's Cheeseburger could be the right pick for you," says Goodson. "With 300 calories, 13 grams of fat, and 15 grams of protein, it's a relatively calorie-conscious option for cheese lovers. Like the hamburger, pairing this with apple slices makes for a healthier side choice."
Best: McDouble
Nutrition (Per Burger):
- Calories: 400
- Fat: 20 g (Saturated Fat: 9 g)
- Sodium: 920 mg
- Carbs: 33 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 22 g
"If you're aiming to increase your protein intake while keeping your meal within a reasonable calorie range, the McDouble is a solid option," says Goodson. "With 22 grams of protein and 400 calories, it offers an extra patty to boost both protein and iron content. This burger could serve as a meal on its own for many, but if you need a side, apple slices are a good choice. Given the 920 milligrams of sodium, it's best to pair this burger with sodium-free foods."
Best: Double Cheeseburger
Nutrition (Per Burger):
- Calories: 450
- Fat: 24 g (Saturated Fat: 11 g)
- Sodium: 1,120 mg
- Carbs: 34 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 25 g
"While the Double Cheeseburger has fewer calories, total fat, and sodium compared to the Quarter Pounder," says Goodson, "it still packs a punch with 450 calories and 25 grams of protein, making it a decent meal option. However, it is higher in saturated fat, total fat, and sodium than some of the smaller burgers, so consider pairing it with water and calling it a meal."
Best: Quarter Pounder with Cheese Deluxe
Nutrition (Per Burger):
- Calories: 630
- Fat: 37 g (Saturated Fat: 14 g)
- Sodium: 1,210 mg
- Carbs: 44 g (Fiber: 3 g, Sugar: 11 g)
- Protein: 30 g
"Although this burger is higher in calories than the regular Quarter Pounder, it comes with crisp leaf lettuce and Roma tomato slices, making it a win for veggie lovers!" says Goodson. "The Quarter Pounder with Cheese Deluxe is a great option for heavy exercisers or young athletes who need extra calories and sodium in their meals. With 30 grams of protein and 630 calories, it's on the higher end for most adults, but for those burning a lot of calories, it can be a good fit. Pair it with apples and water, or even milk if you're looking to boost your protein intake."
The 3 Unhealthiest McDonald's Burgers
Worst: Double Quarter Pounder with Cheese
Nutrition (Per Burger):
- Calories: 740
- Fat: 42 g (Saturated Fat: 20 g)
- Sodium: 1,360 mg
- Carbs: 43 g (Fiber: 2 g, Sugar: 10 g)
- Protein: 48 g
"The Double Quarter Pounder with Cheese comes packed with two quarter-pound patties, onions, pickles, and two slices of cheese on a sesame bun," says Goodson. "At 740 calories, it contains 42 grams of fat, including 2.5 grams of trans fat. This amount of fat accounts for two-thirds of the Daily Value based on a 2,000-calorie diet—making it a hefty amount for just one meal."
Worst: Quarter Pounder with Cheese and Bacon
Nutrition (Per Burger):
- Calories: 630
- Fat: 35 g (Saturated Fat: 15 g)
- Sodium: 1,470 mg
- Carbs: 43 g (Fiber: 3 g, Sugar: 10 g)
- Protein: 36 g
"The Quarter Pounder with Cheese and Bacon packs 630 calories and 35 grams of fat," says Goodson. "Opting for a Quarter Pounder with Cheese without the bacon is a better choice if you're looking to lower your fat and sodium intake."
Worst: Big Mac
Nutrition (Per Burger):
- Calories: 590
- Fat: 34 g (Saturated Fat: 11 g)
- Sodium: 1,050 mg
- Carbs: 41 g (Fiber: 3 g, Sugar: 9 g)
- Protein: 25 g
The classic Big Mac might not be the highest-calorie burger on the McDonald's menu, but it still ranks as one of the unhealthiest options due to its lower protein content and higher carb count compared to the Quarter Pounder with Cheese Deluxe.