Few food brands have a worse reputation for healthy eating than McDonald’s.
The fast-food chain serves around four million people in Britain every day, yet its Big Macs, burgers and fried chicken have long made it the poster child for junk food.
But does McDonald’s really deserve its unhealthy image?
As a health editor who has spent more than a decade covering diet and nutrition, I am prepared to risk my professional credibility by arguing that the fast-food giant may not be quite as bad for you as many assume.
Over the past 10 years, McDonald’s has made a series of changes aimed at improving its menu, cutting levels of salt, sugar and fat. By April last year, 89 per cent of its core food and drink range in the UK contained 500 calories or fewer.
The chain has also rejected longstanding claims that its meat products contain poor-quality animal offcuts. McDonald’s says its chicken tenders, patties and nuggets are made with chicken breast, or beef from forequarter and flank cuts.
Even so, sales have fallen, while profits hit a four-year low last week. The decline has been attributed in part to consumers becoming increasingly health-conscious.
With help from Biomel gut-health nutritionist Holly Caske, we have examined McDonald’s meals that are no less healthy than an average chicken sandwich. In some cases, they may even be the better choice.
A hamburger contains a surprisingly modest 250 calories and just 3.5g of saturated fat
Hamburger (with optional small fries and milk)
Per burger: 255 calories, 3.5 grams saturated fat, 6.9g sugar, 13g protein, 2.1g fibre, 1.1g salt
Per small fries: 237 calories, 1.1g saturated fat, 0.4g sugar, 2.3g protein, 2.6g fibre, 0.44g salt
Burgers are often assumed to be high in fat, but this one is a notable exception. An egg-mayonnaise sandwich contains around three times as much saturated fat.
The burger is relatively low in protein, so it may not keep you satisfied for long. Add a bottle of milk, however, and the meal provides more than 20g of protein—roughly the amount experts recommend at each meal—for about 100 additional calories.
The sugar comes from the bun and ketchup, with some of it occurring naturally in the tomatoes.
Caske says: ‘A plain hamburger is one of the more sensible choices on the menu. I was surprised by how moderate the salt content is—combined with small fries, it totals around 1.5g, or a quarter of the daily maximum.
‘The main shortfall is fibre, which supports gut health and helps you feel full for longer. Adding a bag of carrot sticks or apple slices is a simple way to increase it.’
Chicken McNuggets® Happy Meal® with carrot sticks and milk
McDonald’s Happy Meals now include vegetables, fruit and milk instead of fizzy drinks
Per meal with four nuggets: 333 calories, 3.9g saturated fat, 18.2g sugar, 19.5g protein, 3.3g fibre, 0.74g salt
The meal contains about as many calories as a fashionable avocado-on-toast lunch, along with a similar amount of saturated fat—the type associated with artery damage and an increased risk of heart attack.
The sugar figure may look high, but Caske explains: ‘Almost all of it is natural sugar from the milk and carrots. It is not “free sugar”, which we are advised to reduce. That refers to sugar added to foods and drinks, as well as sugar found in honey, syrups and fruit juice.’
Despite being deep-fried, there’s less than 4g of saturated fat in a portion – just a fifth of a woman’s daily limit and less than a seventh of a man’s.
The saturated fat limit varies for children, depending on age, but experts suggest five- to ten-year-olds have no more than roughly 19g daily.
Cheeseburger
The difference in calories between a cheeseburger and a hamburger is just 50 – so choose what you prefer, experts suggest
Per burger: 303 calories, 5.8g saturated fat, 7.5g sugar, 16g protein, 2.1g fibre, 1.4g salt
Caske says: ‘When you can, I’d choose the plain hamburger. The cheese slice only adds 48 calories but takes the saturated fat from 3.5g to 5.8.’
However, the cheeseburger is still no fattier than a bowl of pesto pasta or a curry made with coconut milk.
The two teaspoons of sugar are entirely from the bun and the ketchup.
Egg and cheese McMuffin®
The breakfast favourite is less fatty and sugary than a granola and yoghurt bowl
Per muffin: 296 calories, 5g saturated fat, 2.6g sugar, 15g protein, 1.8g fibre, 0.96g salt
There are fewer calories, less sugar and virtually the same saturated fat as you’ll find in a ‘healthy’ breakfast of yoghurt, granola and fruit.
While there’s a little less protein than a typical yoghurt pot, there’s about as much as a portion of bircher muesli – but without the additional sugar that comes from dried fruits and apple juice that’s found in many breakfasts.
The low fibre is unfortunate for a breakfast food, as this tends to be the meal that delivers the most.
‘At home, porridge or wholegrain cereal with fruit will give you more fibre, along with more vitamins and minerals,’ Caske adds, describing the McMuffin as a ‘reasonable’ breakfast.
Caske advises adding an apple bag for just less than 2g of extra fibre, which takes the total up to roughly the equivalent of a slice of wholemeal bread.
Crispy tikka chicken wrap
Nutritionist Holly Caske says a grilled chicken wrap would be her top choice
Per wrap: 455 calories, 2g saturated fat, 4.2g sugar, 21g protein, 4.8g fibre, 1.8g salt
Caske says this wrap has more protein and more than twice the fibre of a hamburger, so it may keep you fuller.
‘It’s a shame that McDonald’s got rid of its grilled chicken option, as it’s lower in calories,’ she adds.
This is a sensible choice that offers a sixth of your daily fibre needs – and even more if you add a bag of apples and carrots.
The one teaspoon of sugar – from the mango and lime chutney – is worth it for the extra fibre from the fruit.
Crispy chicken salad
McDonald’s chicken salad is a better option than the Pret-a-Manger alternative, experts say
Per salad: 355 calories, 3.5g saturated fat, 3.7g sugar, 21g protein, 3.5g fibre, 1.3g salt
As far as chicken salads go this one isn’t bad at all.
In fact, compared to Pret’s chef’s Italian chicken salad, it’s far less calorific, fatty and sugary. There’s also a gram less salt.
You’ll also get more fibre here, but less protein – although only slightly (25.3g in Pret’s salad).
The amount of saturated fat here – from the dressing – is only around a tenth of a man’s recommended daily limit and a sixth of a woman’s.
‘The fibre is a little low, so I’d recommend adding a carrot or apple bag, or both, to top it up,’ says Caske.
McCrispy
The calorie content in the McCrispy is at the lower end of the 400-600 that nutritionist Holly Caske recommends for lunch
Per burger: 484 calories, 2g saturated fat, 6.9g sugar, 26g protein, 3.7g fibre, 1.9g salt
Sometimes, a larger burger is a better choice than a small, low-calorie option, says Caske.
‘If you’re having McDonald’s, a meal that fills you up may be a better choice than the lowest-calorie item, which can leave you hungry and snacking later.
‘The McCrispy has 26g of protein and nearly 4g of fibre, which should be satisfying.’
However, she advises keeping salt low in the rest of the day’s meals, as the burger is on the salty side.
The sugar count is relatively high – all of which comes from the sweet sourdough bun and the chicken batter.
Chicken Selects® with carrot sticks and apple slices
Pairing three chicken selects with carrots and apples is a filling and healthy option
Per three Chicken Selects with carrot and apple bags: 416 calories, 1.6g saturated fat, 15.8g sugars, 23g protein, 5.6g fibre, 1.8g salt
The sugar here is naturally occurring in the carrots, apples and the wheat used for the chicken batter.
There’s nearly twice as much protein in just three chicken tenders than a hamburger – making this combination a more satisfying choice.
The salt is relatively high, so Caske suggests balancing with low-salt meals for the rest of the day.