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5 Healthiest McDonald's Breakfast Items, According to a Dietitian

Here’s the best way to start your day at the golden arches.
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McDonald's isn't all that bad, you know. In fact, if you look close enough, there are actually quite a few healthy McDonald's menu items that are perfectly good ways to start your day. All it takes is a little guidance, which is why we spoke with a registered dietitian to choose five of the healthiest McDonald's breakfast items that you can order the next time you need a quick breakfast on-the-go.

Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook (which has an entire section on healthy eating tips), is back again with some tips on how to eat healthy at McDonald's. Here are some of the healthiest McDonald's breakfast items you can order, and for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

1

Egg McMuffin with Apple Slices

mcdonalds egg mcmuffin
Courtesy of McDonald's
Per 1 meal: 325 calories, 13 g fat (6 g saturated fat), 770 mg sodium, 34 g carbs (2 g fiber, 6 g sugar), 17 g protein

"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."

Speaking of the golden arches, did you know about this #1 Viral Myth About McDonald's Soda Cups?

2

Sausage McMuffin

mcdonalds sausage mcmuffin
Courtesy of McDonald's
Per 1 sandwich: 400 calories, 26 g fat (10 g saturated fat), 760 mg sodium, 29 g carbs (2 g fiber, 2 g sugar), 14 g protein

"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

What about lunch? Here are The 5 Healthiest McDonald's Burgers, According to a Dietitian.

3

Sausage Burrito and Apple Slices

mcdonalds sausage burrito
Courtesy of McDonald's
Per 1 meal: 325 calories, 17 g fat (7 g saturated fat), 800 mg sodium, 29 g carbs (1 g fiber, 5 g sugar), 13 g protein

"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, it has 13 grams of protein and veggies. Paired with apples, this breakfast gets a little of a lot of food groups."

4

Sausage McMuffin with Egg

mcdonalds sausage mcmuffin with egg
Courtesy of McDonald's
Per 1 sandwich: 480 calories, 31 g fat (12 g saturated fat), 830 mg sodium, 30 g carbs (2 g fiber, 2 g sugar), 20 g protein

"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 boasts of 30 grams of protein. It's a little higher in fat, so be sure to balance your day accordingly."

5

Fruit & Maple Oatmeal and Milk

mcdonalds fruit maple oatmeal
Courtesy of McDonald's
Per 1 meal: 420 calories, 6.5 g fat (3 g saturated fat), 240 mg sodium, 76 g carbs (4 g fiber, 42 g sugar), 14 g protein

"With 4 grams of fiber, oats, and fruit, this breakfast is a heart-healthy choice," says Goodson. "Pairing milk bumps the protein from 6 to 14 grams, plus provides calcium and vitamin D. Plus, in the winter months, oatmeal is a nutrient-rich way to warm up!"

Looking for more healthy McDonald's items? Here are the 7 Healthiest McDonald's Orders, According to a Dietitian.

Kiersten Hickman
Kiersten Hickman is a senior editor at Eat This, Not That!, specializing in recipe development, food, and diet coverage. Read more
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