Truth: Making a McDonald’s run isn’t the most nutrient-packed choice, but sometimes convenience wins. “Fast food isn’t something I promote daily, and there are lots of fast meals you can make in minutes at home, but on occasion, it’s about the choices you make when you’re there,” says Bonnie Taub-Dix, RDN. 

If you’re heading to the golden arches, there’s one order that several dietitians we spoke to recommend: the Egg McMuffin. Keep reading to learn why it wins out, how to modify it to make it even better, plus alternative RD-recommended orders if you miss the breakfast window.

Why the Egg McMuffin is an RD’s Go-To Order

Here’s why the Egg McMuffin stands out, according to dietitians:

McDonald’s Egg McMuffin Nutrition

Considered one of the better-for-you choices, Taub-Dix points out that the Egg McMuffin packs protein from the egg, cheese and Canadian bacon, and carbohydrates from the English muffin—though it is high in sodium. Here’s a look at the nutrition facts:1

• Calories: 310
• Total fat: 13 grams
• Saturated fat: 6 g
• Sodium: 770 milligrams
• Carbs: 30 g
• Fiber: 2 g
• Total sugars: 3 g
• Added sugars: 1g
• Protein: 17g

It’s a Fairly Balanced Sandwich

Nutrition and wellness expert Samantha Cassetty, M.S., RD, also recommends the Egg McMuffin since it has a reasonable amount of calories (310) for 17 grams of protein and a couple of grams of fiber. This amount of protein will help keep you full during the morning.

It’s Easy to Customize

Dietitians like to make modifications when they can to improve the nutritional profile of the meal, and that’s another reason why the Egg McMuffin can be a good customizable order, says registered dietitian nutritionist Maggie Michalczyk, RDN. Feel free to eat the sandwich as-is, but you can also ditch the cheese or Canadian bacon, depending on preference.

With the Egg McMuffin, Taub-Dix would leave off the Canadian bacon to save on sodium. It’s a change that registered dietitian nutritionist Lauren Manaker, M.S., RDN, also makes. That’s mostly based on personal preference, but “the sandwich’s egg and cheese provide high-quality protein,” so the meat isn’t completely necessary. However, you can choose to leave off the cheese as a modification.

If you don’t eat eggs, you can still make this work, says Vandana Sheth, RDN, CDCES. She advises simply ordering a plain English muffin alongside apple slices and a nonfat sugar-free latte. “This provides fiber, some protein and calcium,” she says.

It’s Lower in Saturated Fat Than Other Options

The sandwich has 6 grams of saturated fat, which is 30 percent of your Daily Value. That’s fairly high, so you’ll want to watch your saturated fat intake throughout the rest of the day. However, other options, like biscuit sandwiches, are higher in sat fat, says Manaker.2 Canadian bacon is leaner than other meats on the menu, like bacon and sausage. The Sausage McMuffin (which has only sausage and cheese) has 10 grams of saturated fat.3

You Can Round Out the Meal by Adding Fruit to the Side

Pair the Egg McMuffin with some fruit, like the apple slices at McDonald’s. The entire package is just 15 calories, so it’s a very small serving of fruit.4 If you have the ability, Cassetty recommends bringing a whole apple or banana (or purchasing one from a nearby convenience store). “A whole fruit would be a great way to round out your meal with more fiber and nutrition.” 

Tips for Ordering a Healthier Meal at McDonald’s

When you’re at McDonald’s, here’s how to put together an order that keeps your health in mind:

• Go Small: Another order Michalczyk might recommend is the Chicken McNuggets. “I like that you can decide how many nuggets you want based on your hunger level,” she says. (These are available in as few as four pieces.) Similarly, a basic hamburger (with one patty and one bun) can also be a reasonable choice, says Cassetty. Same goes for fries—choose the small. “The goal is to eat the smallest portions reasonably possible—that’s my mantra when it comes to McDonald’s and fast food in general,” she says. That makes sense, says Michalcyzk: “Exaggerated portion sizes come with a lot of extra calories and sugar, so sticking with a smaller option is a nice way to enjoy what you want.”
• Look for a Happy Meal: If Lauren Harris-Pincus, M.S., RDN is at McDonald’s, she’s ordering a 6-Piece Chicken McNuggets Happy Meal. “With nuggets, apple slices, low-fat milk and a kid-size serving of fries, it’s the most balanced nutritionally with 24 grams of protein and 475 calories,” she explains.5 Ordering your meal like this is a good way to get smaller portions alongside low-fat milk and apple slices, rather than going for a soda or milkshake, which contain a lot of added sugar. “The toy is a bonus,” she says.
• Make Balanced Choices During the Day: If you stop by McDonald’s, remember that it’s one meal—it doesn’t “ruin” your day. “Getting fast food once in a while and moving on to make healthy choices in your daily life is a balanced approach,” says Michalcyzk. Don’t forget to enjoy it.

The Bottom Line

If you’re at McDonald’s at breakfast time, go for the Egg McMuffin. Dietitians recommend this choice for being reasonable in calories and lower in saturated fat compared to other options. Plus, it’s modifiable based on nutritional needs or preferences. To add vitamins and fiber, pair the Egg McMuffin with apple slices from the menu or bring a piece of whole fruit with you to enjoy on the side. For lunch or dinner, order a 4- or 6-piece Chicken McNuggets or a Happy Meal, which will help keep portions in check.