Are there any low calorie breakfast options at McDonald’s?

For many Americans, a quick breakfast from McDonald’s is a convenient way to start the day. However, with some creative ordering, you can enjoy a McDonald’s breakfast without derailing your healthy eating goals. Several menu items like the Egg McMuffin and Fruit and Maple Oatmeal clock in at under 500 calories, providing a reasonable breakfast choice. By customizing your order and avoiding high-calorie bakery items and sugary drinks, you can craft a satisfying low-calorie McDonald’s breakfast.

The Egg McMuffin, at 300 calories, offers a good balance of 17g of protein, 2g of fiber, and minimal sugar when ordered without cheese. A sausage burrito without cheese contains 16g of protein and only 310 calories. On the lighter side, Fruit and Maple Oatmeal provides 4g of fiber and 5g of protein for under 500 calories. And the Egg White Delight McMuffin has just 250 calories with 18g of protein and 3g of fiber. These options show it’s possible to find reasonably healthy picks at McDonald’s if you know what to look for.

To complement your breakfast sandwich or oatmeal, go for unsweetened coffee or tea at 0 calories. Low-fat milk, hot tea, or even the Honest Kids Juice Drink keep your beverage calories minimal. Just stay away from sugary sodas and juices, as well as creamy, calorie-laden lattes. While no fast food is as healthy as homemade, with smart choices at McDonald’s you can balance convenience and nutrition for an occasional low-calorie breakfast away from home.

What to order at McDonald’s for a low-calorie breakfast

McDonald’s has relatively healthy foods for breakfast, with some low-calorie options to choose from:

  • Fruit’ N Yogurt Parfait
  • Egg McMuffin
  • Sausage Burrito
  • Fruit & Maple Oatmeal

Fruit’ N Yogurt Parfait – 210 Calories, 3 g fat (1.5 g saturated fat), 75 mg sodium, 40 g carbs (1 g fiber, 28 g sugar), 6 g protein

This delicious yogurt parfait is a great way to start your day. It contains yogurt, strawberries, and blueberries, all topped with crunchy granola. It has only 210 calories and is a good source of calcium and vitamin C.

Egg McMuffin 300 Calories, 12 g fat (6 g saturated fat), 760 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein

The classic Egg McMuffin is a great low-calorie option for breakfast at McDonald’s. It contains an egg, Canadian bacon, and cheese on an English muffin. It’s packed with protein and only has 300 calories.

Sausage Burrito – 310 Calories, 16 g fat (6 g saturated fat), 780 mg sodium, 26 g carbs (1 g fiber, 2 g sugar), 13 g protein

The Sausage Burrito is an excellent option for those looking to add spice to their morning routine. It contains sausage, egg, cheese, onions, and green peppers wrapped in a soft flour tortilla. The burrito has only 310 calories and is a good source of protein. And if you are ready for something new try chorizo burrito.

Fruit & Maple Oatmeal – 320 Calories, 4 g fat (1.5 g saturated fat), 140 mg sodium, 62 g carbs (5 g fiber, 33 g sugar), 6 g protein

This oatmeal is a great way to start your day with healthy whole grains. It contains oats, diced apples, raisins, and cranberries, all topped with cream and lightly sweetened with maple syrup. Oatmeal has only 320 calories and is a good source of fiber. Plus, it’s made with 100% natural whole-grain oats.

How to enjoy a healthy breakfast without feeling guilty

At McDonald’s, you can enjoy a low-calorie breakfast that still tastes great. Whether you’re in the mood for something savory or sweet, there are plenty of options. Start your day by choosing a low-calorie breakfast item and watching your portion size. And remember: drinking water is always a good choice!

Some tips for having a healthy breakfast with McDonald’s menu items:

  • Try only to visit McDonald’s once or twice a week.
  • Choose items that are low in fat, such as the Egg McMuffin or Fruit & Maple Oatmeal.
  • Avoid high-calorie breakfast items like McGriddles and Sausage Biscuits.
  • Go for fresh fruit or yogurt instead of sugary pastries or donuts.
  • Make a promise to yourself to order smaller meals when you go out.
  • Water, unsweetened iced tea, and black coffee are the best drinks to stay hydrated.

Understanding the Nutritional Content of Low Calorie McDonalds Breakfast

Whether you’re watching your calorie intake or trying to maintain a balanced diet, it’s essential to understand the nutritional content of the food you consume. When eating at McDonald’s, particularly for breakfast, you can still make healthy choices without feeling guilty. This section provides an in-depth look at some of the low-calorie options on McDonald’s breakfast menu.

Grams of Fat and Protein in Your Breakfast Order

One aspect of choosing a healthier breakfast order involves understanding the amount of fat and protein in each menu item. For instance, the Egg McMuffin, a staple McDonald’s breakfast menu item, contains 12 grams of fat and offers 17 grams of protein. This balance of fat and protein can help keep you full and satisfied throughout your morning.

On the other hand, a Sausage Burrito contains 16 grams of fat, but it also provides 13 grams of protein. Despite its higher fat content, the amount of protein you get makes it a balanced breakfast choice.

Hash Browns and Calorie Content

A popular side item to order with your breakfast is the Hash Browns. However, while they are delicious, they contain around 150 calories, contributing to the overall calorie count of your meal. It might not seem like much, but when combined with a sandwich or burrito, your breakfast could easily reach up to 400 calories or more.

Lower Calorie Options on the Menu

It’s essential to understand that lower calorie doesn’t necessarily mean healthier, but it can help you manage your calorie intake if you often eat fast food. For example, the Fruit & Maple Oatmeal is one of the best options on the McDonald’s breakfast menu, containing only 320 calories, with 4 grams of fat, and offering 6 grams of protein. It’s a filling and low-calorie option that can fit into a balanced diet.

The Fruit ‘N Yogurt Parfait is another low-calorie McDonald’s breakfast. With just 210 calories and 3 grams of fat, it is as delicious as it is nutritious. It’s also a great way to get 6 grams of protein in your breakfast.

The Sausage Breakfast Burrito is a lower-calorie option compared to some of the more indulgent menu options. It contains 310 calories and offers 13 grams of protein, which is more than enough to kick start your day. However, it does contain 10 grams of saturated fat, so it’s essential to consider this when factoring it into your daily intake.

A Deeper Look at the Breakfast Sandwiches

The calorie and fat content of each sandwich varies depending on the ingredients. For instance, a sandwich with a slice of American cheese, like the Egg McMuffin, contains around 300 calories. It’s one of the healthiest breakfast items to order from McDonald’s, mainly because of its balanced nutritional content. It has fewer calories than many other items, with only 6 grams of saturated fat.

Conversely, the Big Breakfast contains considerably more calories and fat. The calorie content can go as high as 750, with about 16 grams of fat. Although it’s a filling choice, it’s less ideal for those looking to keep their calorie and fat intake low.

Taking Control of Your Calorie Intake

Understanding your food’s nutritional content is the first step in controlling your calorie intake. This doesn’t mean you have to avoid McDonald’s or your favorite fast food chain. Instead, it involves making informed decisions about what to order and keeping an eye on portion sizes. By understanding what you consume, you can enjoy your breakfast without feeling guilty about your choices.

Here’s a quick summary table of the discussed McDonald’s low-calorie breakfast menu items:

Menu Item Calories Fat (g) Protein (g)
Fruit ‘N Yogurt Parfait 210 3 6
Egg McMuffin 300 12 17
Sausage Burrito 310 16 13
Fruit & Maple Oatmeal 320 4 6

It’s always good to remember that no matter where you eat, or what you choose from the menu, the key to a healthy diet is balance and moderation.

Cutting Calories at McDonald’s: The Low-Calorie Breakfast Guide

When you think of fast food, the term “low-calorie” might not be the first thing that comes to mind. However, McDonald’s has made strides in offering healthier options, especially for those who love breakfast but want to avoid high-calorie choices. In this section, we’ll delve into the low-calorie McDonald’s breakfast menu, focusing on choices that hover around the 200 to 250 calorie mark. We’ll look at what each sandwich contains, aiming to keep your calorie intake as low as possible while ensuring you still get a satisfying start to your day.

Scouting for Low-Calorie Breakfast Menu Items

With the introduction of the all-day breakfast, McDonald’s has provided customers with more flexibility and options. If you’re looking for low-calorie breakfast menu items, there are a few excellent choices that can help you stay within your dietary goals. These are all delicious, fulfilling, and contain fewer than 250 calories:

  • English Muffin: By itself, a toasted English muffin contains only 140 calories. It’s a versatile base for any low-calorie creation you might have in mind. Add some low-fat cream cheese or a dab of peanut butter to enhance its taste without adding too many extra calories.
  • Egg White Delight McMuffin: This sandwich contains only 250 calories and provides 18 grams of protein to keep you feeling satisfied. It includes a whole-grain English muffin, lean Canadian bacon, and fluffy egg whites. It’s an example of the best healthy breakfast you can find at McDonald’s, high in protein and low in calories.
  • Apple Slices: A pack of apple slices from McDonald’s adds only 15 calories to your meal. This refreshing side can help to round out your breakfast and keep you feeling full without piling on the calories.

Managing Your Sodium and Saturated Fat Intake

McDonald’s has been mindful of sodium and saturated fat levels in their menu items, ensuring they cater to a wider audience with various dietary needs. While enjoying your low-calorie McDonald’s breakfast, it’s important to consider these nutrients.

  • Sodium: The amount of sodium in your breakfast sandwich can vary. For example, the Egg White Delight McMuffin contains 730 mg of sodium. If you’re watching your sodium intake, consider limiting your consumption of high-sodium items or ask if it’s possible to modify your order.
  • Saturated Fat: The Egg McMuffin, one of the healthier options at McDonald’s, contains 300 calories with about 5 grams of saturated fat. When choosing your breakfast item, it’s good to be mindful of this fat type, which can impact your heart health if consumed in high amounts.

Conquering McDonald’s Breakfast with Lowest Amount of Calories

Navigating a fast-food menu can be a bit of a challenge when you’re trying to keep your calorie count as low as possible. The key is to select items that are low in calories but still high in nutrients. A good example is the Fruit ‘N Yogurt Parfait, which contains only 150 calories without granola. The parfait can also help you get 13 grams of protein, essential for keeping your energy levels high throughout the morning.

McDonald’s has indeed made it possible for us to love breakfast without fretting over high calorie counts. With the right choices, you can enjoy a low calorie McDonald’s breakfast that’s just as satisfying as its higher-calorie counterparts. Even if you indulge in a Sausage Burrito or a Bacon, Egg & Cheese Biscuit occasionally, which contains 310 and 460 calories, respectively, remember that balance is key. Enjoy your meal, pay attention to portion sizes, and, most importantly, savor each bite.

Table of Breakfast Menu Items and Their Calories

Breakfast Menu Item Calories
English Muffin 140
Egg White Delight McMuffin 250
Fruit ‘N Yogurt Parfait (without granola) 150
Apple Slices 15
Sausage Burrito 310
Bacon, Egg & Cheese Biscuit 460

More Tips for a Low-Calorie McDonald’s Breakfast

When trying to keep your breakfast calories in check, McDonald’s does offer some convenient options. Here are more recommendations for creating a tasty, low-calorie McDonald’s breakfast.

Choose Lower Calorie Drinks

Beverages can quickly add calories without making you feel full. Opt for low-calorie drinks like:

  • Black coffee
  • Tea or iced tea (unsweetened)
  • Water
  • Low-fat milk

Avoid higher calorie options like:

  • Frappes and lattes
  • Juices
  • Sweetened coffees and teas

Rank McDonald’s Breakfast Items by Calories

To find the lowest calorie McDonald’s breakfast items, here is a ranking of popular menu choices from lowest to highest calories:

  1. Egg White Delight McMuffin (250 calories)
  2. Fruit & Maple Oatmeal (320 calories)
  3. Sausage Burrito (310 calories)
  4. Bacon, Egg & Cheese Biscuit (460 calories)
  5. Sausage McMuffin with Egg (370 calories)

Build Your Own Low-Calorie McDonald’s Order

Get creative and customize your order for a healthier McDonald’s breakfast:

  • Egg McMuffin with no Canadian bacon and no cheese (reduce 90 calories)
  • Hotcakes with no butter and sugar-free syrup (reduce 140 calories)
  • Oatmeal with extra fruit instead of brown sugar (reduce 120 calories)
  • Sausage Burrito with egg whites, no cheese or sauce (reduce 70 calories)

Compare to Other Fast Food Breakfasts

While not the absolute lowest calorie, McDonald’s breakfast sandwiches tend to be on the lower end for fast food breakfast options. For example, an Egg McMuffin has 300 calories while a Dunkin’ Donuts Bacon, Egg and Cheese is 460 calories.

So when craving a quick drive-thru breakfast, McDonald’s can fit into a low-calorie fast food plan in moderation. But homemade oatmeal or egg sandwiches will always be healthier!


What is the lowest-calorie breakfast sandwich at McDonald’s?

The bacon, egg, and cheese biscuit, is the lowest-calorie breakfast sandwich at McDonald’s, which has 290 calories. The other breakfast sandwiches at McDonald’s range in calories, from the Sausage Biscuit with 350 calories to the Double Sausage McMuffin with 460 calories. So there are a few options if you’re looking for something lower in calories.

What’s the healthiest thing to eat at McDonalds for breakfast?

The healthiest thing to eat at McDonald’s for breakfast is oatmeal. It’s not as high in sugar as the other breakfast items, and it’s a good source of fiber.

Which breakfast item at McDonald’s is under 300 calories?

The lowest calorie meal at McDonald’s is the Fruit’ N Yogurt Parfait with 210 Calories. It’s also a good source of calcium and vitamin C, so it’s a great way to start your day.

Can I get low-calorie breakfast items at McDonald’s?

Yes, you can get low-calorie breakfast items at McDonald’s. Some of the lower-calorie breakfast options include the Egg McMuffin (300 Calories), Sausage Burrito (310 Calories), and Fruit & Maple Oatmeal (320 Calories). These items provide a good source of protein with relatively low calories.


At McDonald’s, you can enjoy a low-calorie breakfast that still tastes great. Whether you’re in the mood for something savory or sweet, there are plenty of options. Start your day by choosing a low-calorie breakfast item and watching your portion size. And remember: drinking water is always a good choice!

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