McDonald’s and similar fast food chains are famous for a few key attributes: quick service, low prices, French fries, and greasy fare. However, they aren’t typically celebrated for offering healthy choices. It’s likely no surprise that fast food isn’t the go-to option for maintaining health or losing weight. Still, it’s perfectly normal to find yourself at the drive-thru on occasion.
When that moment arrives, it’s helpful to know which menu items are the healthiest. For this reason, we consulted registered dietitians, nutritionists and other health experts who identified the Filet-O-Fish, Egg McMuffin, and Hamburger as solid options that provide plenty of protein while keeping the calorie count low. If you’re on a weight loss journey, read on to discover the benefits of these choices.
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1. Egg McMuffin
Dietitian and health expert Krutika Nanavati tells us that an egg McMuffin offers a substantial protein boost for breakfast, thanks to the egg and lean ham.
Eggs are renowned for their high-quality protein content, vital for muscle repair and growth, making this sandwich a nutritious option to kickstart the day.
"Starting the day with a high-protein breakfast can kickstart metabolism and reduce the likelihood of overeating later in the day. The protein and whole grain muffin offer sustained energy levels, making it easier to stick to a calorie-restricted diet," she notes.
"High-protein meals can aid weight loss when part of a balanced diet. Protein promotes muscle maintenance and growth, curbs cravings and snacking, and is more filling than carbs or fats. Choosing grilled over fried and adding vegetables can lower calorie density for easier weight-loss integration," she says.
2. Filet-O-Fish
Dietitian Jenna Hunter says the Fillet-O-Fish, which is made of breaded fish fillet, tartar sauce, and a bun, provides a substantial amount of protein, making it a satisfying choice for those looking to increase their protein intake. Fish is naturally rich in protein and contains essential nutrients such as omega-3 fatty acids, which are beneficial for heart health. Despite being a protein-rich option, it's essential to note that the Fillet-O-Fish also comes with higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key.
Hunter tells us that this option provides 380 calories and 15g protein. "What many people don’t know is that fast food can be a part of a healthy weight loss journey," she assures us. "McDonalds menu item [like this one] can help lead to a healthy weight loss for people who are wanting to control their meal portions, who dislike cooking but still want something that is lower in calories/high in protein, & for people who need something quick." Perfect!
3. Hamburger
Sure, hamburgers aren't typically seen as the healthiest food around. But at McDonald's, this menu item makes one of the lowest-calorie options. 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.
"For just 250 calories, you also get 13 grams of protein and 2 grams of fiber to help curb your hunger," Lisa Andrews, MEd, RD, LD, elaborates. "The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
The Bottom Line
It’s a common understanding that fast food is typically not the best choice for your health. However, in the whirlwind of a busy life, convenience often takes precedence.
Yet, choosing the drive-thru doesn’t have to derail your health and weight loss aspirations. By opting for protein-rich selections and leaner alternatives from the menu, you can stay on track with your goals and still indulge in an occasional treat.
