Though McDonald’s has cultivated a stigma for being an unhealthy fast-food joint, not all their dishes are totally unhealthy. In fact, the Golden Arches has really stepped up its health and wellness game over the last decade or so and now offers some healthier items while giving customers complete transparency about the nutrition content and the quality of the ingredients used across their menu. Now, does this mean they’ve discovered a miracle means to eliminate all fat and calories from a Big Mac and fries? No. But there are a few healthy McDonald’s breakfast menu items that are perfectly good ways to start your day, and having more information about the order you’re considering can enable more health-conscious decision-making.
Though making well-informed, nutritionally balanced eating decisions has significant health implications for every meal, this is especially important at breakfast. As the first meal of the day, breakfast helps jumpstart your metabolism, and for better or worse, the quality of this meal can impact the cadence of the rest of your day. If you find yourself circling the drive-thru of Mickey D’s while pursuing an on-the-go morning meal, you may wonder which menu options are the healthiest McDonald’s breakfast items you can get.
To get to the bottom of this, we spoke with registered dietitians about the healthiest McDonald’s breakfast items you can order the next time you need a quick breakfast. Amy Goodson, MS, RD, CSSD, LD and Mary Sabat MS, RDN, LD share their advice on how to eat healthy at McDonald’s. Read on to learn about the healthiest McDonald’s breakfast items you can order, and when you’re looking for more options to order at the Golden Arches, don’t miss The Entire McDonald’s Menu, Ranked by Nutrition.
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: 13 g
Surprisingly enough, one of the healthiest breakfast options on Mickey D’s menu is this high-protein, satiating burrito—which contains sausage, egg, cheese, and even a few green chilis and onions.
“The breakfast taco lovers will be excited that the Sausage Burrito is a top pick on the McDonald’s breakfast menu,” says Goodson. “It’s calorie-conscious, with 310 calories, and it has 13 grams of protein and veggies. Paired with apples, this breakfast gets a little of a lot of food groups.”
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
“With 310 calories and 17 grams of protein, the Egg McMuffin is one of the top breakfast choices at McDonald’s,” says Goodson. “Plus, it’s lower in saturated fat than other breakfast options. Paired with apples, this is a satisfying breakfast on the go.”
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’re a fan of McDonald’s Hotcakes and Sausage, this breakfast sandwich essentially hits all the same flavor notes of that meal—but at nearly 400 calories less. Additionally, its hearty combination of protein and fiber amounts to a filling Mickey D’s breakfast, providing you with 15% of your daily iron intake and 4% of your daily potassium needs. Just be mindful of the added sugars and sodium in this one. Although this sandwich won’t put you over your limit in either area, it accounts for 25% of your daily value for sugars and 43% of your daily value for sodium when adhering to a standard 2,000-calorie diet. For a boost of added nutrition, get a serving of fruit into the mix of this meal by opting for apple slices on the side.
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
“With just 140 calories in a small size, the McCafe Latte offers a moderate amount of energy without excessive sugars or fats,” says Sabat. “This beverage provides 8 grams of protein, essential for muscle repair and satiety, making it a filling option, as well as 260 milligrams of calcium and 430 milligrams of potassium, which are crucial for bone health and proper muscle function.”
Sabat notes, “The minimal ingredient list of water, espresso, and whole milk ensures a clean and straightforward composition, free from artificial additives and unnecessary sugars. This combination of nutrients and simplicity makes the Cafe Latte a nutritious and wholesome choice for a morning boost.”
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, oats, and fruit, McDonald’s Fruit and Maple Oatmeal is a heart-healthy choice,” says Goodson. “Pairing milk bumps the protein from 6 to 14 grams, plus provides calcium and vitamin D. In the winter months, oatmeal is a nutrient-rich way to warm up!”
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 are a meat lover, the Sausage McMuffin is for you! With 400 calories and 14 grams of protein, this can be a filling breakfast—plus it provides 15% of your iron needs,” says Goodson
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
“A little high in calories at 480, this is served on an English muffin and can still be a good choice for those who need a hearty breakfast,” says Goodson. “The Sausage McMuffin with Egg boasts 20 grams of protein. It’s a little higher in fat, so be sure to balance your day accordingly.”
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 want to enjoy some caffeine without the loaded calories and sugar from one of McDonald’s flavored Macchiatos or Frappes, you can always start with a regular cup of their Premium Roast Coffee. You can drink it black to keep the calories and sugar to a minimum or add some cream and sugar to jazz it up a bit. Either way, this cup of regular coffee is a healthier choice than many of the fast-food chain’s other coffee options.
