12 Healthiest Items at McDonald's in 2025

When you're trying to make a smarter choice at the drive-through, finding the healthiest items at McDonald’s might seem unlikely, but it’s more realistic than you’d think. As with all things, moderation is key. That’s definitely the case when ordering food at a fast food giant such as McDonald’s. 

In recent years, McDonald’s has made noticeable efforts to support healthier eating. As part of its global initiative with the Alliance for a Healthier Generation, the company introduced 70 new fruit, vegetable, low-fat dairy, whole grain, lean protein and water options to the global Happy Meal menu. 

The organization noted this effort shows that “a company can contribute to the health and well-being of children and families while also meeting business goals.” From wholesome breakfast choices to lighter lunch alternatives, navigating the menu for the healthiest items at McDonald’s can be surprisingly rewarding.

In this article, we explore 12 of the healthiest items at McDonald’s, highlighting nutritious ingredients, balanced portion sizes and overall benefits for those looking to make mindful choices while dining on the go. Read on to discover what your next healthy meal might be.

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• How We Chose the Healthiest Items at McDonald’s
• Is McDonald's Healthy?
• The 12 Healthiest McDonald's Menu Items

How We Chose the Healthiest Items at McDonald’s

At Cozymeal, we understand that making healthier choices at fast food restaurants like McDonald's can be challenging. Our goal is to provide guidance that helps you enjoy your meal without compromising your health goals. 

To curate this list of the healthiest items at McDonald’s, our editorial team conducted thorough research, analyzing the nutritional content of each menu item and considering factors such as calorie count, protein, fiber, saturated fat, sodium and sugar levels.

We aimed to strike a balance between nutritional value and practicality, selecting menu items that align with common health goals like managing calories, reducing added sugars or getting more protein. 

While no fast food option is perfect, the items featured here offer a more mindful way to enjoy McDonald’s without going overboard. Whether you're looking for a lighter lunch, a higher-protein snack or a lower-sodium breakfast, these choices offer a step in the right direction.

Is McDonald's Healthy?

Despite its reputation for less-than-healthy food, this list of the healthiest items at McDonald’s shows that it doesn’t always have to be that way. Knowing what’s in your meal, making informed decisions based on ingredients and nutritional profile and controlling portion size can go a long way toward maintaining a balanced diet.

As a general guideline, when ordering your food, make sure to stick to chicken-based items on the menu, as they typically have more protein and less fat than red or processed meats. When looking for the healthiest items at McDonald’s, also opt for options that are lower in saturated fats, sugars and sodium. 

The key to enjoying the healthiest items at McDonald’s is to avoid items with cheese, large portions of processed meats or extra McDonald’s sauces. If you’re unsure, check the nutritional info on the menu or ask a staff member; they can usually point you in the right direction.

The 12 Healthiest McDonald's Menu Items

1. Egg McMuffin

Who knew the Egg McMuffin would be classified as one of the healthiest items at McDonald’s? With 17 grams of protein and just 310 calories, it’s a solid high-protein fast food option, especially if you’re looking for something quick that keeps you full.

Compared to other versions like the Sausage McMuffin, the original Egg McMuffin keeps things lighter and more balanced. It’s notably one of the healthiest items at McDonald’s for anyone watching their calories or needing a  McDonald’s breakfast that’s not too heavy.

One thing to keep in mind when considering this healthy item at McDonald’s is that it contains around 770 milligrams of sodium, so if you’re trying to cut back on salt, it’s worth being mindful of that. But overall, if you’re looking for some of the best fast food breakfast that’s relatively healthy, it’s a dependable option.

Egg McMuffin Nutritional Info

• Calories: 310
• Total Fat: 13 grams
• Saturated Fat: 6 grams
• Sodium: 770 milligrams
• Cholesterol: 250 milligrams
• Total Carbs: 30 grams
• Fiber: 2 grams
• Total Sugar: 3 grams
• Added Sugar: 1 gram
• Protein: 17 grams

2. Six-Piece Chicken McNuggets

McDonald’s Chicken McNuggets might not be the first thing that comes to mind when you think of eating healthy, but a six-piece order can be one of the healthiest items at McDonald’s, especially if you’re looking for a high-protein, low-calorie option. 

With 15 grams of protein, 15 grams of fat and only 2.5 grams of saturated fat, they provide a solid protein boost without as much saturated fat as some of the more indulgent options on the menu. 

At around 250 calories, they’re relatively light and can work well for those managing their calorie intake or looking for something less heavy. That said, they are still fried and contain about 500 milligrams of sodium, so moderation is important. 

Six-Piece Chicken McNuggets Nutritional Info

• Calories: 250
• Total Fat: 15 grams
• Saturated Fat: 2.5 grams
• Sodium: 500 milligrams
• Cholesterol: 40 milligrams
• Total Carbohydrates: 15 grams
• Fiber: 1 gram
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 15 grams

3. Sausage Burrito

With 310 calories and 13 grams of protein, the Sausage Burrito is one of the healthiest items at McDonald’s, as long as you skip the combo meal, which comes with fried hash browns. It's a relatively simple burrito made with scrambled eggs, pork sausage, cheese, green chiles and onions, all wrapped in a plain tortilla.

It’s one of the healthiest items at McDonald’s for those looking for something warm and satisfying in the morning without going too heavy on calories. Keep in mind it does come with about 800 milligrams of sodium, so it may not be the best choice for those watching their sodium intake.

Sausage Burrito Nutritional Info

• Calories: 310
• Total Fat: 17 grams
• Saturated Fat: 7 grams
• Sodium: 800 milligrams
• Cholesterol: 170 milligrams
• Total Carbohydrates: 25 grams
• Fiber: 1 gram
• Total Sugars: 2 grams
• Added Sugars: 1 gram
• Protein: 13 grams

4. Filet-O-Fish

Fish is packed full of omega-3 fatty acids and essential vitamins, and is also a great source of minerals such as calcium and phosphorus. That’s why the Filet-O-Fish, which has 16 grams of protein and 380 calories, is on this list of the healthiest items at McDonald’s. 

Of course, it’s still fried and includes about 580 milligrams of sodium, so this fast food fish sandwich is not exactly a healthy food. However, it’s a more moderate choice compared to many beef-based sandwiches.

Filet-O-Fish Nutritional Info

• Calories: 380
• Total Fat: 19 grams
• Saturated Fat: 4 grams
• Sodium: 580 milligrams
• Cholesterol: 30 milligrams
• Total Carbohydrates: 38 grams
• Fiber: 1 gram
• Total Sugar: 4 grams
• Added Sugar: 4 grams
• Protein: 16 grams

5. Apple Slices

Apple slices are a no-brainer when it comes to searching for the healthiest items at McDonald’s. At just 15 calories per serving, they’re also low in sugar and offer vitamins like vitamin C, all of which are what make them one of the healthiest items at McDonald’s. 

In general, the apple slices sold in the U.S. come without the skin; however, if you find them with the skin, you’ll also get 1 gram of fiber when snacking on this healthy McDonald’s item. 

They’re also one of the healthiest items at McDonald’s for kids, or as a lighter side if you want to balance out a heavier main. Simple, familiar and just as nutritious here as anywhere else.

Apple Slices Nutritional Info

• Calories: 15
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 0 milligrams
• Cholesterol: 0 milligrams
• Total Carbohydrates: 4 grams
• Fiber: 0 grams
• Total Sugar: 3 grams
• Added Sugar: 0 grams
• Protein: 0 grams

6. Fruit and Maple Oatmeal

Fruit and maple oatmeal is considered one of the healthiest items at McDonald’s due to its combination of wholegrain oats, diced apples, cranberries and raisins — it’s a fiber juggernaut and a solid example of a healthy fast food breakfast.

At just 320 calories per serving, this healthy item at McDonald’s is a balanced breakfast option with natural sweetness and essential nutrients. 

It’s notably one of the healthiest items at McDonald’s for those looking for something warm and filling, without the heaviness of a typical fast food breakfast. Just note this item does contain around 31 grams of sugar (18 of which are added sugar), mostly from fruit and brown sugar, so it may not be ideal for those following low-sugar diets.

Fruit and Maple Oatmeal Nutritional Info

• Calories: 320
• Total Fat: 4.5 grams
• Saturated Fat: 1.5 grams
• Sodium: 150 milligrams
• Cholesterol: 5 milligrams
• Total Carbohydrates: 64 grams
• Fiber: 4 grams
• Total Sugar: 31 grams
• Added Sugar: 18 grams
• Protein: 6 grams

7. Hamburger Happy Meal

The Happy Meal with a hamburger is deemed one of the healthiest items at McDonald’s because it offers a balanced meal of a small hamburger, apple slices and a choice of milk or juice — all with moderate portion sizes that will help you in managing your calorie intake. 

While it’s designed for kids, it’s one of the healthiest fast food burger options that works just as well for adults who want something lighter. The smaller portions help keep things in check, making it a top choice among the healthy items at McDonald’s for anyone who is watching calorie, fat or sodium intake but still wants a filling meal. 

Hamburger Happy Meal Nutritional Info

• Calories: 475
• Total Fat: 16 grams
• Saturated Fat: 5.5 grams
• Sodium: 680 milligrams
• Cholesterol: 40 milligrams
• Total Carbohydrates: 60 grams
• Fiber: 2 grams
• Total Sugar: 19 grams
• Added Sugar: 5 grams
• Protein: 22 grams

8. McChicken

The McChicken is considered one of the healthiest items at McDonald’s due to its relatively lean chicken patty, which provides 14 grams of protein. It's also lower in calories compared to other items on the menu, making it a lighter choice when you don't want to overindulge.

It’s important to note that the chicken is breaded instead of grilled, so it’s not the lowest in fat or sodium. However, if you’re craving something crispy without going overboard, this sandwich is still a reasonable pick and is one of the best fast food chicken sandwich options for those who want to keep things simple without sacrificing flavor.

McChicken Nutritional Info

• Calories: 390
• Total Fat: 21 grams
• Saturated Fat: 3.5 grams
• Sodium: 560 milligrams
• Cholesterol: 40 milligrams
• Total Carbohydrates: 38 grams
• Fiber: 2 grams
• Total Sugars: 4 grams
• Added Sugars: 4 grams
• Protein: 14 grams

9. Small Fries

Fries may not seem like one of the healthiest items at McDonald’s, but portion control makes all the difference. Choosing a small order lets you enjoy one of the most popular McDonald’s items without overdoing it.

A small serving comes in at around 230 calories, about 250 fewer than a large, making it a smarter side and one of the healthiest items at McDonald’s for those watching their calorie intake. It’s a good reminder that eating well doesn’t always mean skipping your favorites — just enjoying them in moderation.

Small Fries Nutritional Info

• Calories: 230
• Total Fat: 11 grams
• Saturated Fat: 1.5 grams
• Sodium: 190 milligrams
• Cholesterol: 0 milligrams
• Total Carbohydrates: 31 grams
• Fiber: 3 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 3 grams

10. Hash Browns 

Hash browns are a breakfast favorite at McDonald’s thanks to their crispy texture and savory flavor. Each one has 140 calories and 2 grams of protein — not bad for one of the healthiest items at McDonald’s that feels like a treat.

Despite being fried, there are ways to ensure these remain one of the healthiest items at McDonald’s, such as paying attention to serving size. Make sure to order just one hash brown to better manage portion control.

If you're feeling adventurous, turn to the McDonald's secret menu and combine your hash brown with a McMuffin. You end up with a delicious texture combination that’s both chewy and crispy. This option allows you to enjoy two of the healthiest McDonald's items creatively and deliciously.

Hash Browns Nutritional Info

• Calories: 140
• Total Fat: 8 grams
• Saturated Fat: 1 gram
• Sodium: 310 milligrams
• Cholesterol: 0 milligrams
• Total Carbohydrates: 18 grams
• Fiber: 2 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 2 grams

11. Small Iced Latte

The small iced latte earns its place among the healthiest items at McDonald’s thanks to its balanced portion and simple ingredients. With 80 calories and 5 grams of protein, it’s a satisfying pick that won’t overload you with sugar or caffeine.

It's a popular menu item at McDonald's for a reason — the delightfully creamy texture and mild coffee flavor are perfect for when you need a lighter beverage on the go. Just stick to the small size to keep it ranking as one of the healthiest items at McDonald’s.

Small Latte Nutritional Info

• Calories: 80
• Total Fat: 4 grams
• Saturated Fat: 2.5 grams
• Sodium: 60 milligrams
• Cholesterol: 15 milligrams
• Total Carbohydrates: 8 grams
• Fiber: 0 grams
• Total Sugar: 6 grams
• Added Sugar: 0 grams
• Protein: 5 grams

12. Classic Hamburger

Although we've mentioned chicken-based menu choices as the healthiest items at McDonald’s, the classic hamburger has also secured a spot. With only 250 calories, 12 grams of protein and 9 grams of fat, this option is simple and provides diners with a satisfying meal without excessive calories or ingredients.

It’s one of the best fast food burgers for those looking to keep things simple — no cheese, no sauces, just the basics. It’s without a doubt one of the healthiest items at McDonald’s to opt for when you want the fast food experience without going overboard.

Classic Hamburger Nutritional Info

• Calories: 250
• Total Fat: 9 grams
• Saturated Fat: 3.5 grams
• Sodium: 510 milligrams
• Cholesterol: 30 milligrams
• Total Carbohydrates: 30 grams
• Fiber: 1 gram
• Total Sugar: 5 grams
• Added Sugar: 5 grams
• Protein: 12 grams

Navigating the menu to find the healthiest items at McDonald’s isn’t as difficult as it may seem. With careful selection, you can enjoy a meal that not only satisfies your cravings but also meets your nutritional goals in the middle. All in all, these healthiest items at McDonald’s highlight that fast food can fit into a balanced diet when chosen thoughtfully. 

Starting with breakfast, the fruit and maple oatmeal and Egg McMuffin provide a nutritious start to your day, perfect for an on-the-go meal. For lunch or dinner, the classic hamburger and the McChicken are stand-out choices. They both offer a moderate calorie count and provide a good source of protein, which makes for a deliciously filling and nutritious meal.

The Happy Meal, with its balanced combination of food items, is another excellent option, especially for children or those looking for a smaller portion size. The clue, as they say, is in the name! Sides like apple slices and small fries allow you to enjoy a bit of indulgence without overdoing it, and drinks such as the small latte can complement your meal without the high sugar content found in many other beverages.

With these insights, you’re ready to make informed choices, so what are you waiting for? Go ahead and order!

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.