This is another entry in our Best of Breakfast series in which we have been looking at some healthy choices when resorting to eating breakfast at a fast food restaurant. We have looked at Starbucks and Dunkin’ Donuts so far and have found some pretty good options. Today, we take a look at McDonald’s which unfortunately does not fair as well. With only a handful of breakfast items worth choosing, you may want to find an alternative or better yet, make something at home!


This is not your best yogurt option if you are on the run, but one of the better choices at McDonalds. For example, a non-fat strawberry flavored greek yogurt would be similar in Calories, lower in sugar and fat, have 3 times the protein content all while saving you some money.

Fruit ‘n yogurt Parfait (with low-fat granola and berries)
Calories 150
Fat 2g
Carbs 30g
Sugars 23g
Fiber 1g
Protein 4g
Sodium 80mg

Though this sandwich may be lighter in Calories than other options, the “liquid margarine” contains partially hydrogenated soybean oil aka Trans Fats (though not enough to list it on the nutrition facts) which are generally NOT recognized as safe. On the plus side, the egg whites are 100% egg whites and this sandwich does contain a fair amount of fiber. All things considered, this is probably still one of the better breakfast options at the golden arches.

Egg White Delight McMuffin (with Canadian style bacon, cheese)

Calories 250
Fat 8g
Carbs 30g
Sugars 3g
Fiber 4g
Protein 18g
Sodium 770mg

Oatmeal is a great source of soluble fiber, which can be beneficial to your heart health. The standard choice isn’t the worst, but a bulk of the Calories come from sugar.

Fruit & Maple Oatmeal (oatmeal with brown sugar, diced apples, cranberry raisin blend, light cream)
Calories 290
Fat 4g
Carbs 58g
Sugars 32g
Fiber 5g
Protein 5g
Sodium 160

Opt for the oatmeal without brown sugar and hold the “cranberry raisin blend” and you will save 100 Calories, most of which coming from sugar – 29g of sugar!

Fruit & Maple Oatmeal (oatmeal without brown sugar, no cranberry raisin blend, with diced apples and light cream)
Calories 190
Fat 4g
Carbs 33g
Sugars 3g
Fiber 4g
Protein 5g
Sodium 110mg


As you can see, there are not many great choices for breakfast at McDonald’s, but you can put together something relatively healthy if you are in a pinch.

See McDonald’s nutrition facts for further information.

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