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High Protein Meals at McDonald's

Updated on March 11, 2014
You can get high protein food even when you're on the go at McDonald's.
You can get high protein food even when you're on the go at McDonald's.

High Protein Entrees at McDonald's

Many people automatically rule out McDonald's if they're on a special diet, thinking the only menu options are filled with fat and unhealthy calories. Even if you're on a special diet, however, you can find some acceptable options on the McDonald's menu if you choose carefully. Below are the menu items that are high in protein without being high in calories. Of course, consuming a few Big Macs will get you some protein, but it will also get you a lot of calories, sodium, and other unhealthy ingredients. The menu items chosen below have at least 20 grams of protein and less than 500 calories. They are ranked in order of grams of protein per calorie, so the choices that will give you the most bang for your buck in terms of protein are easy to identify.

Please note that the salads listed below do not include dressing. The best option is to leave dressing off entirely if you're watching your calories. If you do add dressing, keep in mind that it will add calories and probably little to no protein to your meal. Be sure to check the nutrition information for the dressing you choose, which is usually printed on the dressing packet.

You'll notice that the options below consist of primarily chicken and salads topped with chicken. Chicken is one of the most lean, protein packed options available at McDonald's. As a general rule of thumb, you best bet is to order grilled chicken options, whether you get a wrap, a sandwich or a salad. If you're set on getting a burger, there are a few options below that contain protein without a lot of calories. To save even more calories on the options below, you could consider omitting sauces like mayo. Omitting cheese will save you some calories but can also cut the protein slightly, as cheese contains dairy and thus contains protein.

High Protein Entrees at McDonald's

Entree
Calories
Protein (g)
Grams of Protein per Calorie
Premium Bacon Ranch Salad with Grilled Chicken
230
30
0.1304
Premium Southwest Salad with Grilled Chicken
290
27
0.0931
Premium Grilled Chicken Ranch BLT Sandwich
440
36
0.0818
Premium Grilled Chicken Classic Sandwich
350
28
0.08
Premium McWrap Chicken & Bacon (Grilled)
460
35
0.0761
Premium McWrap Chicken Sweet Chili (Grilled)
360
26
0.0722
Premium McWrap Chicken & Ranch (Grilled)
420
30
0.0714
Premium Bacon Ranch Salad with Crispy Chicken
390
26
0.0667
Mighty Wings
480
30
0.0625
Bacon McDouble
460
28
0.0609
McDouble
390
23
0.0590
Double Cheeseburger
440
25
0.0568
Bacon Cheddar McChicken
420
22
0.0524
Daily Double
440
23
0.0523
Premium Southwest Salad with Crispy Chicken
450
23
0.0511
Southern Style Crispy Chicken Sandwich
420
21
0.05
Bacon Buffalo Ranch McChicken
420
20
0.0476
Chicken McNuggets (10 Piece)
470
22
0.0468
McRib
500
22
0.0440

High Protein Breakfast Options at McDonald's

When it comes to breakfast, there are a number of decent choices on the McDonald's menu. Topping the list is the Steak & Egg McMuffin, which is no surprise since both steak and eggs are packed with protein. Other high protein options include sausage or bacon. Most of these choices include some kind of meat and egg. One thing to watch for with the McDonald's breakfast menu is fat and sodium, especially in sausage sandwiches. You'll also notice that the nonfat latte below is a side option with 10 grams of protein, which may work particularly well with breakfast.

High Protein Breakfast Entrees at McDonald's

Breakfast Entree
Calories
Protein (g)
Grams of Protein per Calorie
Steak & Egg McMuffin
420
26
0.0619
Sausage McMuffin with Egg Whites
390
21
0.0538
Bacon, Egg & Cheese McGriddles with Egg Whites
400
20
0.05
Bacon, Egg & Cheese Biscuit with Egg Whites (Regular Biscuit)
410
20
0.0488
Sausage McMuffin with Egg
440
21
0.0477
Bacon, Egg & Cheese Biscuit with Egg Whites (Large Biscuit)
470
20
0.0426
Sausage, Egg & Cheese McGriddles with Egg Whites
500
21
0.0420

High Protein Sides at McDonald's

Although few of the options for sides at McDonald's contain high levels of protein, there are several options. Most of these options are non-traditional sides (sorry, you won't find french fries on the list). However, these are the best options on the McDonald's menu if you're looking to get a decent amount of protein in your meal. These options are all 250 calories or less, with at least 8 grams of protein. My personal favorite side is the 4 piece Chicken McNuggets. They have less calories than a small order of fries and they have a lot more protein.

High Protein Sides at McDonald's

Side
Calories
Protein (g)
Grams of Protein per Calorie
Nonfat Latte
100
10
0.1
1% Low Fat Milk Jug
100
8
0.08
Chipotle BBQ Snack Wrap (Grilled)
250
16
0.0640
Honey Mustard Snack Wrap (Grilled)
250
16
0.0640
Chicken McNuggets (4 Piece)
190
9
0.0474

Would you consider eating out at McDonald's while on a high protein diet?

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Comments

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    • lafessler profile imageAUTHOR

      Anna B. 

      4 years ago

      Ha! Very true, Gangsta!

    • profile image

      Gangsta 

      4 years ago

      If It Fits Your Macros ;-)

    • lafessler profile imageAUTHOR

      Anna B. 

      4 years ago

      The premium chicken salad is definitely one of the best choices! Thanks for sharing!

    • mbasa profile image

      Zimkhitha 

      4 years ago from South Africa

      The only two things I order at McDonalds if I'm watching what I eat is the premium chicken salad and water. I must say though that restaurants are becoming more accommodating by offering some healthy options.

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