It’s well understood that fast food typically isn’t the most nutritious choice. Nonetheless, in the whirlwind of a busy life, convenience often takes precedence. But hitting the drive-thru doesn’t mean you have to compromise on your health and weight loss aspirations.
Surprisingly, McDonald’s offers several menu options that can align with your weight loss goals. We spoke with health experts and dietitians who emphasized that indulging in any favorite treats should be done in moderation. They also identified six top items to order at McDonald’s occasionally if you’re aiming to lose weight this fall. Find out their suggestions below.
5 Surprising McDonald's Menu Items That Support Your Weight Loss Goals, Dietitians Say
1. Chicken McNuggets
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," Lisa Andrews, MEd, RD, LD, points out. "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." Noted!
2. Fillet-O-Fish
Health expert Jenna Hunter says that 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," Andrews elaborates. "The burger is relatively low in fat and sodium compared to other menu items (8 grams fat, 480 mg sodium)."
4. Egg McMuffin
Expert dietitian 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.
Nanavati seconds this. "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. Plus, Egg McMuffins are undeniably delicious!
5. Sausage Burrito
Need to stop at the drive-thru for a quick breakfast on your way to work? A healthy breakfast is a crucial part of a healthy life, and sometimes you have no other options but top stop by McDonald's. Luckily, there are a few good options!
That includes this mouthwatering Sausage Burrito. If you’re pressed for options and McDonalds is the only restaurant around, their Sausage Burrito is a viable breakfast option as it is a solid source of protein.
The Bottom Line
Nutritionist Heather Hanks notes that it is only 310 calories and contains 2 grams of sugar so you won’t have to brace yourself for a crash. It's also a good idea to add veggies onto a meal wherever you can, so ask if there are any greens available to add into this burrito if you feel it’s lacking.
