When McDonald's cravings hit, they can be hard to ignore. Sure, you could opt for something else, but sometimes you need to give in and treat yourself. While fast-food burgers aren't known for being healthy, there are still some McDonald's burgers that can satisfy your cravings without going overboard.
To help you navigate the McDonald's menu, we consulted registered dietitian Amy Goodson, MS, RD, CSSD, LD, who shared her picks for the best and worst burgers at McDonald's. While Goodson is clear that not all of these "healthy" burgers would be considered the healthiest options at McDonald's in general, she highlights a few burgers that are better choices compared to the more indulgent options listed at the bottom.
How To Choose a Healthy Burger at McDonald's
As Goodson mentioned, these burgers aren't necessarily the healthiest options on the McDonald's menu overall Fast-food burgers are generally higher in calories, fat, saturated fat, sodium, and sometimes trans fat. If you're craving a burger, here are a few things to consider:
- Saturated fat: Found in most animal products, including red meat, saturated fat can contribute to high cholesterol and increase the risk of heart disease when consumed in excess. The American Heart Associationrecommends limiting your intake to 13 grams per day. Look for burgers lower in saturated fat.
- Trans fat: Even though trans fats are naturally found in animal products like red meat, it's still important to limit them due to their link to heart disease. The World Health Organization recommends keeping trans fat intake under 2.2 grams per day. Look for burgers with 1 gram or less of trans fat.
- Sodium: The FDA advises adults to limit sodium to 2,300 milligrams per day or 1,500 milligrams if they have high blood pressure or heart issues. When choosing a burger, aim for options with lower sodium levels.
THE 5 HEALTHIEST MCDONALD'S BURGERS
Best: Hamburger
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 tops the charts as the burger with the least calories and fat that McDonald's has to offer," says Goodson. "At 250 calories, 9 grams of fat, and 12 grams of protein, this could fit into almost anyone's meal plan without breaking their caloric bank. Plus, it's a decent blend of carbohydrates, protein, and fat. If you need a side item, apple slices are the healthiest partner."
Best: Cheeseburger
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 cheese is your thing, then the McDonald's Cheeseburger might be the choice for you," says Goodson. "With 300 calories, 13 grams of fat, and 15 grams of protein, it can be a calorically-conscious choice for the cheese lovers out there. Similar to the hamburger, apple slices are the best pairing to go with this burger."
Best: McDouble
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 are looking to up your protein game and still stay in a fairly normal lunch/dinner calorie range, the McDouble can be a good choice," says Goodson. "With 22 grams of protein and 400 calories, it gives you an extra patty of meat to boost the protein and iron content of the burger. This could be a meal alone for many, but if you need a side, add apple slices. With 920 milligrams of sodium, the goal should be to surround this burger with sodium-free foods."
Best: Double Cheeseburger
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
"Compared to the Quarter Pounder, the Double Cheeseburger is lower in calories, total fat, and sodium," says Goodson. "With 450 calories and 25 grams of protein, it fits a fairly normal 'meal profile', but it is higher in saturated fat, total fat, and sodium compared to some of the smaller burgers, so likely have some water and call this a meal."
Best: Quarter Pounder with Cheese Deluxe
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
"While higher in calories than the regular Quarter Pounder, this burger boasts crisp leaf lettuce and Roma tomato slices, making it a win for veggies! The Quarter Pounder with Cheese Deluxe would be great for the heavy exerciser or young athlete who needs more calories and sodium at a meal," says Goodson. "With 30 grams of protein and 630 calories, it's definitely on the higher end for most average adults, but for those burning lots of calories, this can fit. Pair it with apples and water or even milk if you are trying to amp up your protein."
THE 3 UNHEALTHIEST MCDONALD'S BURGERS
Worst: Double Quarter Pounder with Cheese
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 features two quarter-pound patties, onion, pickles, and two slices of cheese on a sesame bun," says Goodson. "This burger alone is 740 calories, which includes 42 grams of fat and 2.5 grams of trans fat. This amount of fat is 2/3 of the Daily Value based on a 2,000 calorie diet—aka too much for one food item and one meal."
Worst: Quarter Pounder with Cheese and Bacon
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 includes 630 calories and 35 grams of fat," says Goodson. "A Quarter Pounder with Cheese and no bacon is a better option to reduce fat and sodium levels."
Worst: Big Mac
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
It may not be the highest-calorie McDonald's burger, but the classic Big Mac still ranks among our unhealthiest because it is lower in protein and higher in carbs than the Quarter Pounder with Cheese Deluxe.
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