Updated date:

High Protein Meals at McDonald's

Author:
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

EntreeCaloriesProtein (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 EntreeCaloriesProtein (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

SideCaloriesProtein (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

Comments

Anna B. (author) on June 20, 2014:

Ha! Very true, Gangsta!

Gangsta on April 17, 2014:

If It Fits Your Macros ;-)

Anna B. (author) on March 17, 2014:

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

Zimkhitha from South Africa on March 17, 2014:

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.