Healthy McDonald's with the catches included

A smaller order can do plenty.

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McDonald's meals under 650 calories, best protein first

Top pick: Double Quarter Pounder with Cheese, no bun, 560 calories with 42 g protein and 1 g fiber.

#	Item	Calories	Protein	Fiber	Sodium
1	Double Quarter Pounder with Cheese, no bun	560	42 g	1 g	1,090 mg
2	Quarter Pounder with Cheese, no bun	340	24 g	1 g	880 mg
3	McDouble, no bun	250	17 g	1 g	690 mg
4	Double Cheeseburger, no bun	300	20 g	1 g	900 mg
5	Quarter Pounder with Cheese	520	30 g	2 g	1,140 mg
6	Bacon Quarter Pounder with Cheese	630	36 g	3 g	1,470 mg
7	Double Cheeseburger	440	25 g	2 g	1,120 mg
8	McDouble	390	22 g	2 g	920 mg
9	McCrispy	470	26 g	1 g	1,140 mg
10	Spicy McCrispy	530	27 g	2 g	1,320 mg
11	Cheeseburger	300	15 g	2 g	720 mg
12	Hamburger	250	12 g	1 g	510 mg
13	Big Mac, no bun	390	18 g	1 g	750 mg
14	Daily Double	490	22 g	2 g	810 mg
15	Big Mac	580	25 g	3 g	1,060 mg
16	Bacon, Egg & Cheese Bagel	590	25 g	2 g	1,320 mg
17	Filet-O-Fish	380	16 g	1 g	580 mg
18	Bacon, Egg & Cheese McGriddles	430	17 g	2 g	1,230 mg
19	Bacon, Egg & Cheese Biscuit	460	17 g	2 g	1,330 mg
20	McChicken	390	14 g	1 g	560 mg
21	Sausage McMuffin	400	14 g	2 g	760 mg
22	Sausage, Egg & Cheese McGriddles	550	19 g	2 g	1,290 mg
23	Sausage Biscuit with Egg	530	17 g	2 g	1,190 mg
24	Sausage McGriddles	430	11 g	2 g	990 mg
25	Sausage Biscuit	460	11 g	2 g	1,090 mg

Sorted by protein per calorie. Sodium over 1,500 mg in red.

Source: McDonald's nutrition page, US menu, October 21, 2026. Not affiliated with McDonald's.

What is a healthy order at McDonald's?

A Hamburger with Apple Slices and plain coffee keeps the order modest. Compare protein and sodium against what matters for the rest of the day.

Is McDonald's Filet-O-Fish a lighter option?

It has 380 calories and 580 mg sodium. That's less sodium than the McCrispy, but it's still breaded and fried.

Is a McDonald's smoothie a healthy drink?

It depends on the goal. The small Mango Pineapple Smoothie has 42 g sugar. Apple Slices offer a simpler fruit side.

Snap any menu. Alma shows what fits your goal.