Nutritionists Agree: The 4 Best Low-Calorie McDonald’s Menu Items That Support Weight Loss—Egg McMuffin & More
McDonald’s, a global fast-food giant, is renowned for its iconic golden arches and a menu that caters to diverse tastes worldwide. While McDonald’s has often been associated with indulgent treats and fast-food cravings, it might come as a surprise that some of their menu items can be integrated into a balanced diet, even supporting weight loss goals.
We spoke with Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at BodybuildingReviews, to learn about some low-calorie options you can eat at McDonald’s while still sticking to your weight loss goals. Andrews revealed that the Egg McMuffin, apple slices, 10-piece chicken McNuggets, and McDonald’s hamburger are the ones to stick to. Read on to learn more.
Egg McMuffin
The Egg McMuffin stands out as a relatively healthier option on the McDonald's menu, making it a potential ally for those on a weight loss journey. This iconic breakfast item features a freshly cracked egg, bacon, and a slice of American cheese, all nestled within a toasted English muffin. The egg contributes high-quality protein, promoting a feeling of fullness and aiding muscle maintenance, while the English muffin offers a source of complex carbohydrates.
Andrews says the Egg McMuffin is "a good way to start your day. The classic Egg McMuffin provides 310 calories and 17 grams of filling protein. Your breakfast should contain at least this much so you're not starving by lunch. Leave off the bacon and sausage, but keep the cheese for calcium, protein and B vitamins."
Apple Slices
McDonald's apple slices offer a refreshing and low-calorie alternative, making them a smart choice for individuals focusing on weight loss. These sliced, crisp apples are served in a convenient, portable package, providing a satisfying snack that is both delicious and nutritious.
"You don't have to be a kid to include these in your meal. Apples provide soluble fiber, the type that helps reduce appetite, blood sugar, and cholesterol. You'll get just 15 calories per labeled serving," says Andrews.
10-piece Chicken McNuggets
The 10-piece Chicken McNuggets at McDonald's may not be the lowest-calorie option on the menu since they are fried, but they can still be part of a weight-loss-friendly approach when consumed in moderation.
"Yes, the nuggets are fried, but fat provides satiety between meals. This is also a good source of protein, providing 23 grams per serving. Having enough protein in your meals helps manage blood sugar and appetite. Add the nuggets to a McDonald's side salad (15 calories) to make this more of a meal," Andrews reveals.
McDonald's hamburger
With approximately 250 calories, the McDonald's hamburger provides a modest yet satisfying meal. While it's crucial to consider the overall nutritional balance, opting for this simple item allows individuals to enjoy the iconic taste of McDonald's without an excessive caloric load.
Andrews elaborates and says, "For just 250 calories, you also get 13 grams of protein and 2 grams of fiber to help curb your hunger. The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
