Introducing the 8 Best Macro-Friendly Options at Mcdonald’s

Ever find yourself craving a McDonald’s meal but are too busy fighting your inner macro counting demons? Fear not, because today we’re diving head-first into the world of macro-friendly options at the Golden Arches. That’s right – we’re talking lower calories, less fat, and higher protein choices to keep you on track. You often hear that “the key to success is consistency and discipline.” So, in the spirit of discipline, we’re here to help and call out 9 macro-friendly options at Mcdonald’s.

Now, you might be thinking, “Can I really have a guilt-free meal at McDonald’s?” Well, believe it or not, it’s entirely possible. As the world’s largest fast-food chain, McDonald’s now has 40,275 locations and serves around 69 million customers daily in 118 countries. With such a massive reach, they’ve worked to expand their menu to cater to a variety of dietary preferences and needs. It’s time to have your burger and eat it too!

Table of Contents

What are Macros and Why are They Important?

Macronutrients, or “macros” for short, are the nutrients your body needs in larger amounts: carbohydrates, proteins, and fats. Each macronutrient plays a crucial role in maintaining your body’s functions and overall health. Carbohydrates provide energy, proteins are essential for growth and repair, and fats support numerous bodily functions, including hormone production.

By focusing on macro-friendly options, you’re making sure to fuel your body with the right balance of nutrients while keeping your health goals in check. I won’t get into all the details since we’re here to talk McDonald’s, but if interested in reading more I do recommend Brierley Horton, MS, RD who covers it intensely.

The Secret to Finding Macro-Friendly Options at McDonald’s

The key to finding macro-friendly options at McDonald’s is to think outside the box. Don’t just stick to the standard menu; get creative with your order. Opt for grilled proteins instead of fried, and swap out high-calorie sauces and dressings for lighter alternatives.

Keep an eye out for items with a good balance of carbs, proteins, and fats, and remember that customization is your best friend. With a little creativity, you can turn an ordinary fast-food meal into a macro-conscious feast.

All nutritional information used is directly from the nutrition calculator from McDonald’s.

Top 8 Macro-Friendly Options at McDonald’s

McChicken w/ no Mayonnaise

  • 300 calories, 10g fat, 38g carbs, 14g protein
  • Why it’s a good choice: Removing mayonnaise makes this sandwich a leaner, protein-packed option.

On the topic of chicken, don’t miss out on my breakdown of 7 elite Chick-fil-A macro-friendly options.

McDouble w/ no Cheese

  • 350 calories, 16g fat, 31g carbs, 20g protein
  • Why it’s a good choice: Eliminating the cheese from the McDouble reduces its calorie and fat content. You can satisfy your burger craving while maintaining a balanced approach.

Hamburger: The Classic

  • 250 calories, 9g fat, 31g carbs, 12g protein
  • Why it’s a good choice: A simple, lower-calorie option for a burger craving, without the extra fat and calories of larger options.

Egg McMuffin (Breakfast)

  • 310 calories, 13g fat, 30g carbs, 17g protein
  • Why it’s a good choice: Egg and Canadian bacon provide a high-protein, lower-fat breakfast option.
  • No cheese? Save another 50 calories.

Sausage Burrito w/ no cheese (Breakfast)

  • 260 calories, 13g fat, 24g carbs, 10g protein
  • Why it’s a good choice: Removing the cheese from the Sausage Burrito reduces both the calorie and fat content of this popular breakfast item.
  • Depending on your calorie intake, you can even opt to get two or pair one with another macro-friendly choice covered.

Fruit & Maple Oatmeal (Breakfast)

  • 320 calories, 4.5g fat, 64g carbs, 5g protein
  • Why it’s a good choice: Whole-grain oats, fruit, and a touch of maple syrup provide a balanced, fiber-rich meal. I also have used it for a solid pre-workout meal.

Apple Slices

  • 15 calories, 0g fat, 4g carbs, 0g protein
  • Why it’s a good choice: A light, healthy snack that adds a refreshing crunch to your meal.

Vanilla Cone

  • 200 calories, 5g fat, 33g carbs, 5g protein
  • Why it’s a good choice: A sweet treat that won’t break the calorie bank, with a small amount of protein to boot.

McDonald’s Sauces Nutrition Breakdown

ItemCaloriesTotal FatTotal CarbProtein
Mustard Packet00g0g0g
Ketchup Packet100g2g0g
Spicy Buffalo303g1g0g
Tangy Barbeque450g11g0g
Sweet ‘N Sour500g11g0g
Honey Mustard603.5g6g0g
Mayonnaise Packet9010g0g0g
Creamy Ranch11012g1g0g

Tips for Customizing Your McDonald’s Order for a Macro-Friendly Meal

To make your McDonald’s order even more macro-friendly, consider these simple customizations: ditch the mayo or other high-calorie sauces, ask for a lighter alternative, or go sauce-free. Swap out the regular bun for a whole-grain option if available or go for a lettuce wrap instead. Load up on veggies by adding extra lettuce & tomatoes.

Finally, if you’re looking for a lower-calorie dessert, consider a fruit option like apple slices or a smaller, portion-controlled treat like the vanilla cone. By being proactive and making these small changes, you can create a meal that aligns with your macro goals without sacrificing satisfaction.

Frequently Asked Questions about Macro-Friendly Options at McDonald’s

Q: How can I reduce the calories and fat in my McDonald’s meal?

A: Opt for grilled proteins instead of fried, choose lighter sauces and dressings, and consider customizing your order with a whole-grain bun or lettuce wrap. Adding more veggies, like a side salad, can also help lower overall calorie and fat content.

Q: Are there any lower-calorie dessert options at McDonald’s?

A: Yes, try the Vanilla Cone (200 calories, 5g fat, 5g protein) for a sweet treat that won’t break the calorie bank, or opt for a refreshing fruit option like Apple Slices (15 calories, 0g fat, 0g protein).

Q: Can I customize my order to make it more macro-friendly?

A: Absolutely! McDonald’s is generally open to customizing orders to suit your needs. Consider removing high-calorie sauces, swapping buns for whole-grain or lettuce wraps, and adding extra veggies to create a more macro-conscious meal.


In summary, making mindful choices at McDonald’s is possible by selecting macro-friendly options that are lower in calories, fat, and high in protein.

With 8 different choices ranging from sandwiches and salads to breakfast items and snacks, you can still enjoy a satisfying meal. Don’t forget that customization is key!

Feel free to ask for modifications to make your meal even more macro-friendly. Ultimately, it’s all about balance, being mindful of what you’re eating, and making informed decisions that cater to your dietary needs.

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