Healthy McDonald’s meals

McDonald's has useful smaller entrées and breakfast options, but a complete order depends on sides, sauces and drinks. Compare the item first, then build the meal around your appetite.

Find a McDonald’s meal Compare the menu

McDonald’s orders by goal

Most protein

Ranked by published protein, with the rest of the meal still visible.

Protein #1

Quarter Pounder with Cheese

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

520 calories30 g protein 2 g fiber1,140 mg sodium

Protein #2

Double Cheeseburger

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

440 calories25 g protein 2 g fiber1,120 mg sodium

Protein #3

Egg McMuffin

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

310 calories17 g protein 2 g fiber770 mg sodium

Lower-calorie meals here

Tiny sides are excluded so these still function as an entrée or meal.

Lighter #1

Hamburger

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

250 calories12 g protein 1 g fiber510 mg sodium

Lighter #2

Egg McMuffin

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

310 calories17 g protein 2 g fiber770 mg sodium

Lighter #3

McChicken

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

390 calories14 g protein 1 g fiber560 mg sodium

Higher-calorie meals

The highest-calorie meals listed in this guide.

Higher energy #1

Quarter Pounder with Cheese

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

520 calories30 g protein 2 g fiber1,140 mg sodium

Higher energy #2

Double Cheeseburger

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

440 calories25 g protein 2 g fiber1,120 mg sodium

Higher energy #3

McChicken

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

390 calories14 g protein 1 g fiber560 mg sodium

Vegetarian meals

Confirm ingredients and cross-contact with the restaurant.

Vegetarian #1

Apple Slices

One standard U.S. menu item. Extra sides, sauces and drinks are not included.

15 calories0 g protein 0 g fiber0 mg sodium

Complete nutrition tableCompare every McDonald’s option we trackOpen table

U.S. menu items. A dash means we could not confirm that value.

Tracked standard item	Type	Calories	Protein	Carbs	Fiber	Sodium	Protein / 100 cal
Hamburger	Entrée / meal	250	12 g	30 g	1 g	510 mg	4.8 g
Egg McMuffin	Breakfast	310	17 g	30 g	2 g	770 mg	5.5 g
McChicken	Entrée / meal	390	14 g	38 g	1 g	560 mg	3.6 g
Quarter Pounder with Cheese	Entrée / meal	520	30 g	42 g	2 g	1,140 mg	5.8 g
Double Cheeseburger	Entrée / meal	440	25 g	34 g	2 g	1,120 mg	5.7 g
Apple Slices	Side	15	0 g	4 g	0 g	0 mg	0.0 g

Protein per 100 calories = protein grams ÷ calories × 100. It is a transparent efficiency metric, not a health score.

How to order at McDonald’s

A hamburger can anchor a smaller meal; it is not automatically a complete meal for every adult.
Breakfast sandwiches can offer more protein than many snack-style orders, with sodium as an important trade-off.
Fries, sauces and caloric drinks belong in the comparison when they are part of what you eat.

Menu sources

Figures checked against the linked official sources on September 9, 2026. Recipes, portions and local availability can change.

View official sources

GetMacros is independent of McDonald’s.

More nutrition guides

Eating out with your goals in mind

Compare portions, sauces and sides before ordering.

How many calories should I eat a day?

Find a starting point for your daily calories.

How much sodium per day?

Understand sodium labels and daily references.

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