McDonald's Breakfast Menu, Ranked For Nutrition!

Make sure the order you're lovin' is the one that's best for your health.

By Garth Baxter | April 27, 2020

McDonald's began with moving the Cake California leaf with Dick and Mac MacDonald to find unavailable opportunities in New England. In 1948 he introduced his Speedy Service system with a 15% hamburger. It was so successful that the brothers began to realize their point. Although McDonald's was known for its burgers and fries, they started an all-day breakfast in 2015. Today, the menu offers 17 items, some of which are definitely healthier than others. These are the best and worst options from the full snack menu so you can choose wisely on your next visit to McDonald’s..

Here are the best items on McDonald's breakfast menu.

1. Fruit 'N Yogurt Parfait

mcdonalds fruit yogurt parfait
Courtesy of McDonalds
Per 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 parfait contains layers of low-fat, creamy vanilla yogurt, blueberries and strawberries, as well as crunchy muesli. Breakfast gives you three groups of food for a reasonable amount of calories. It is also the only breakfast menu option that contains a reasonable amount of sodium!!

2. Fruit & Maple Oatmeal

mcdonalds fruit maple oatmeal
Courtesy of McDonald's
Per serving: 310 Calories, 4 g fat (1.5 g saturated fat), 140 mg sodium, 62 g carbs (5 g fiber, 33 g sugar), 6 g protein

In this hot bowl of oatmeal you get two whole servings of whole grains. These include red and green apples, cranberries, and two types of raisins. This snack option includes two healthy eating groups, especially fruit and whole grains, which most Americans do not get enough of. You can order it with or without brown sugar.

3. Egg McMuffin®

mcdonalds egg mcmuffin
Courtesy of McDonald's
Per sandwich: 300 Calories, 12 g fat (6 g saturated fat), 760 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein

This breakfast consists of toasted English muffins in a sandwich with eggs with class butter, Canadian bacon, and American cheese. It has a low saturated fat content for any breakfast, except sausage burrito - both recommend a maximum of 30 percent a day.

4. Sausage Burrito

mcdonalds sausage burrito
Courtesy of McDonald's
Per burrito: 300 Calories, 16 g fat (6 g saturated fat), 780 mg sodium, 26 g carbs (1 g fiber, 2 g sugar), 13 g protein

This portion is filled with soft tortilla scrambled eggs, sausage, melted cheese, green chilies, and onions. That’s 33 percent of the maximum recommended sodium per day. When it comes to it, it’s one of the two best options listed.

5. Sausage McMuffin

mcdonalds sausage mcmuffin with egg
Courtesy of McDonald's
Per sandwich: 400 Calories, 25 g fat (10 g saturated fat), 760 mg sodium, 29 g carbs (2 g fiber, 3 g sugar), 14 g protein

Salty hot sausage, a slice of melted American cheese, toasted English muffin, and perfectly cooked eggs make a nice snack. Combine it with a splash of milk with a cup of coffee (which is not a fancy cup!) For a real snack.

6. Bacon, Egg & Cheese McGriddles

bacon egg cheese mcgriddle
Courtesy of McDonald's
Per sandwich: 420 Calories, 18 g fat (8 g saturated fat), 1,240 mg sodium, 45 g carbs (2 g fiber, 15 g sugar), 18 g protein

This sandwich has a sweet maple flavor with a hot grilled cake, a ga ly chopped bacon from applewood, an egg, and a slice of American cheese. This is definitely not the worst option on the menu, but ordering the menu should not be a common thing given the amount of sodium, saturated fat, and sugar.

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7. Sausage McGriddles®

mcdonalds sausage mcgriddles
Courtesy of McDonald's
Per sandwich: 430 Calories, 24 g fat (9 g saturated fat), 990 mg sodium, 42 g carbs (1 g fiber, 15 g sugar), 11 g protein

Soft, warm, sweet griddle cakes sandwich a hot sausage patty in this menu item. The saturated fat and sodium are on the higher side. If you do choose this option, make it a once-in-a-while choice.

Here are the worst items on McDonald's breakfast menu.

They may be tasty, but you should avoid ordering these unhealthy menu items if you want to keep your health in mind.

1. Big Breakfast with Hotcakes

mcdonalds big breakfast hotcakes regular size biscuit
Courtesy of McDonald's
Per order: 1,340 Calories, 64 g fat (25 g saturated fat), 2,090 mg sodium, 155 g carbs (6 g fiber, 48 g sugar), 35 g protein

This snack option includes a hot cookie, savory hot sausage, scrambled eggs, crispy hash browns, and a golden brown hot cake with butter and syrup. It recommends 123 percent of the maximum saturated fat per day, 91 percent of the daily recommended sodium, and 56 percent of the daily carbohydrates. And don't forget that for the average American, it has 67 percent calories (based on 2,000).

2. Hot Cakes and Sausage

mcdonalds hotcakes sausage
Courtesy of McDonald's
Per order: 780 Calories, 33 g fat (13 g saturated fat), 880 mg sodium, 103 g carbs (2 g fiber, 45 g sugar), 16 g protein

This snack order includes three hot cases with hot sausage with butter and syrup and salt. The carbohydrates in this bad boy correspond to about 7 pieces of bread. In addition, it recommends a daily maximum arterial saturated fat of 64 percent and a daily maximum of 37 percent sodium.

3. Big Breakfast

mcdonalds big breakfast regular size biscuit
Courtesy of McDonald's
Per order: 750 Calories, 49 g fat (18 g saturated fat), 1,490 mg sodium, 53 g carbs (3 g fiber, 3 g sugar), 25 g protein

This option comes with hot biscuits, scrambled eggs, savory hot sausage, and hash browns. The contribution of all these ingredients provides 90 percent of the recommended daily intake of arterial-saturated fat to this diet. If you have a history of heart disease, high cholesterol or you are trying to reduce your risk, skip this snack item.

4. Hotcakes

mcdonalds hotcakes
Courtesy of McDonald's
Per order: 590 Calories, 15 g fat (6 g saturated fat), 600 mg sodium, 102 g carbs (2 g fiber, 45 g sugar), 9 g protein

This McDonald’s breakfast menu has three hot cakes and a side of butter and syrup. Imagine you have 7 pieces of bread on your plate instead of hot box boxes - because how many carbohydrates are on this plate!

5. Sausage, Egg, and Cheese McGriddles

mcdonalds sausage egg cheese mcgriddles
Courtesy of McDonald's
Per sandwich: 550 Calories, 32 g fat (13 g saturated fat), 1,290 mg sodium, 45 g carbs (2 g fiber, 15 g sugar), 20 g protein

This sandwich consists of sausage, eggs, and American cheese between two hot baked cakes. It contains more than 65% fat per day and half a teaspoon of salt. Even if you get a healthy amount of protein, the extra nutrients (saturated fat and sodium) are more than healthy nutrients that do not make this option very healthy.

6. Bacon, Egg & Cheese Bagel

mcdonalds bacon egg cheese bagel
Courtesy of McDonald's
Per sandwich: 550 Calories, 25 g fat (11 g saturated fat), 1,270 mg sodium, 54 g carbs (4 g fiber, 7 g sugar), 26 g protein

Applewood sits on this toasted bagel with two pieces of smoked bacon, eggs, and American cheese butter. It has the same calories as Burger King's Bacon King Jr., which has only 2 grams more saturated fat than breakfast.

7. Sausage Biscuit with Egg

mcdonalds sausage biscuit with egg regular size biscuit
Courtesy of McDonald's
Per sandwich: 530 Calories, 34 g fat (15 g saturated fat), 1,140 mg sodium, 38 g carbs (2 g fiber, 3 g sugar), 17 g protein

With a sandwich at breakfast with 34 grams of fat and half a sodium a day, you get 17 grams of protein when you order this meal.

8. Sausage McMuffin with Egg

mcdonalds sausage mcmuffin with egg
Courtesy of McDonald's
Per sandwich: 480 Calories, 30 g fat (12 g saturated fat), 830 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein

With this snack option, McDonald’s chefs give butter to biscuits and add hot sausage and eggs. There are definitely better alternatives that offer whole grains, fewer calories, and less arterial-clogging saturated fat and sodium.

9. Hash Browns

McDonalds hash browns
Courtesy of McDonald's
Per order: 150 Calories, 9 g fat (1.5 g saturated fat), 320 mg sodium, 16 g carbs (1 g fiber, 0 g sugar), 1 g protein

Although this McDonald's breakfast menu is made from potatoes, you won't find it silly. Since the restaurant fried them, this fried hash brown is not a good option in itself. Adding them to any option will only add unnecessary calories as most menu options already contain a ton of sodium and saturated fat.

Comments
Madison Peternell : I've wanted to try kitchen Story for a while and finally had the opportunity to go for brunch, and we were not disappointed. They have lots of space for outdoor dining, and it doesn't feel crowded.
Matthew Diggity : This site has really good ramen! Before COVID hit, the wait times were insane (~1.5 hours+). If you're reading this after indoor dining is allowed again, I don't think the wait time is worth it over an hour. If the line is under an hour, I would definitely recommend a visit!
Madison Peternell : This place is a gem. They have several dozen varieties of dumplings. All frozen so you can take them home and stock up your freezer. There are vegetarian options, and a variety of meats as well (chicken, shrimp, pork, lamb, etc.). They have menus printed with a listing of the dumplings.