Walking Guide

Food on the Run: McDonald's


By: , – SparkPeople Blogger

Sometimes you have to eat on the run. Sometimes you just want to eat away from home. But is it possible to fit fast food into a healthy diet? Absolutely! Here are some healthier choices you can make when you're stuck eating at McDonald's. 

Calories - 250
Fat - 9 grams
Protein - 12 grams

Grilled Snack Wraps
Calories - 260 (Chipotle BBQ or Honey Mustard) or 270 (Ranch)
Fat - 9 grams
Protein - 18 grams

Premium Caesar Salad with Grilled Chicken
Calories - 220
Fat - 6 grams
Protein - 30 grams

Side Salad
Calories - 20
Fat - 0 grams
Protein - 1 gram

Snack Size Fruit & Walnut Salad
Calories - 210
Fat - 8 grams
Protein - 4 grams

Newman's Own Low Fat Balsamic Vinaigrette
Calories - 40
Fat - 3 grams
Protein - 0 grams

Newman's Own Low Fat Family Recipe Italian Dressing
Calories - 60
Fat - 2.5
Protein - 1 gram

Newman's Own Low Fat Sesame Ginger Dressing
Calories - 90
Fat - 2.5 grams
Protein - 1 gram

Fruit 'n Yogurt Parfait
Calories - 160 (130 without granola)
Fat - 2 grams
Protein - 4 grams

Apple Dippers
Calories - 35 (additional 70 with caramel dip)
Fat - 0 grams (.5 with caramel dip)
Protein - 0 grams

Low Fat Milk
Calories - 100 (white) / 170 (chocolate)
Fat - 2.5 grams (white) / 3 (chocolate)
Protein - 8 grams

Now that you have all these options, the fun is putting together a meal that best meets your nutrient needs. Here is an example of a McDonald's meal that I would put together.

McDonald's Snack Size Fruit & Walnut Salad
Side Salad with Newman's Own Low Fat Balsamic Vinaigrette
White Milk
Total = 370 calories; 13.5 grams fat; 13 grams protein

I will share other restaurant and meal ideas in the future. Let me know if you have a specific chain you would like to learn more about.

Share your meal combination ideas. Will you keep any of these ideas in mind next time you find yourself needing to eat out?

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    Don't forget the ice cream cone! 200 calories, 5 g of fat, 24 g sugar, 5 g protein, 80 mg sodium, 20 mg cholesterol. On the Trivia questions, the cone has fewer calories and less sugar than the apple dippers if using the carmel dip. - 5/9/2017   7:15:13 PM
  • 3
    Great article written in 2009. I hope McDonalds hasn't changed anything on us regarding the nutrition! I know the prices have changed! - 4/22/2016   11:40:18 AM
    Indeed!!! Can we get the Sodium contents on these restaurant articles? We probably have thousands who are struggling with sodium limitations for their health. (Hypertension, Meniers, Heart Disease and the list goes on.)sodium. This is a life threatening ingredient to so many of us. ) My doctor says 1500 mg per day. SparkPeople shows a goal for it, but we need more articles like this but we MUST have the sodium per food item as well. Love the article, but for some, it is incomplete. - 2/26/2016   11:00:10 AM
  • 1
    What about the sodium content? - 9/23/2014   10:04:10 AM

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