If you’re reading this, I assume you’re either a) a McDonald’s customer, or b) one who is very curious about the nutritional content of their food. Today, I will tell you exactly how much sodium is in each and every McDonald’s menu item.
Just so we’re clear, if you’ve read my other blog posts, you know that I don’t eat fast food that often (I’m not even sure I’ve ever eaten at McDonald’s…I think I’ve ordered food there maybe once or twice). However, when I have, I’ve noticed that their food tends to have a higher sodium content than the food joints I visit regularly. So when I saw the golden arches looming large over my local grocery store, I knew exactly what I was getting myself into.
Table of Contents
The Filet O Fish Sandwich
Let’s begin with the filet o fish sandwich, which is easily one of the most popular menu items at McDonald’s. A filet o fish sandwich is made with a thick, grilled fish filet, stuffed between two pieces of homemade bread.
In terms of the sandwich’s overall nutrition profile, it fares pretty well, offering an Appetizer rating of 62 and a Fish sandwich rating of 68, on the DIABEEF scale. The only real issue might be the bread, which is high in carbohydrates and low in fiber. If you’re looking for a healthy option, try one of their lettuce wraps instead.
The Classic Big Mac Sandwich
Speaking of lettuce wraps, if you’ve never tried one, you’re missing out. A classic Big Mac sandwich is made with a thick, grilled steak, placed on a bed of lettuce and tomato, covered in cheese, and served in a toasted buns. The steak itself is typically two, three, or four patties, though you can get a small version for those on a diet too. The overall nutrition profile for a classic Big Mac is quite impressive, boasting an Appetizer rating of 79, a Steak rating of 81, and a bun rating of 73. Not too shabby.
The McNuggets
Next up we have the chicken nuggets. You might be familiar with these because they’re one of McDonald’s most popular menu items. Essentially, chicken nuggets are chicken cutlets formed into the shape of small footballs. The nuggets themselves tend to be very high in protein and very low in carbohydrates. In fact, the average chicken nugget has 140 calories, 16 grams of fat, and 4.5 grams of carbohydrates. Yum!
Now, although they’re a little less healthy than some of the other menu items discussed so far, chicken nuggets do offer a decent amount of nutrition. They have an Appetizer rating of 77, a Steak rating of 76, and a bun rating of 72. If you’re looking for something a little different, check out their new fish and chicken sandwiches too.
The Chicken McNuggets Plus Salad
Like many other fast food restaurants, McDonald’s also offers a healthy option, in the form of the chicken McNuggets plus salad. To make this combination, you’ll need to order the chicken nuggets and then choose a small salad to go with them. You’ll need to watch your portion size if you want to stay within the 5 to 9 gram daily sodium intake range, which is recommended for good health. The overall nutrition profile for this combination is quite impressive, with an Appetizer rating of 89, a Steak rating of 88, and a bun rating of 80. This is quite a change from the average McDonald’s burger, which has an Appetizer rating of 73, a Steak rating of 63, and a bun rating of 56.
The Quarter Pounder
The very next item on our nutritional content tour is the quarter pounder. Essentially, this is what Australians and New Zealanders might call a double cheeseburger. It is made with a fried egg, two patties, American cheese, lettuce, tomato, and onion, placed across two pieces of buttered bread. The quarter pounder has an Appetizer rating of 81, a Steak rating of 82, and a bun rating of 74. I’m sure this will be quite a popular choice among those living in or traveling to Australia and New Zealand.
The Angus Burger
Another extremely popular menu item at McDonald’s is the a-gender burger. It is made with a beef patty, American cheese, lettuce, tomato, and onion, placed between two buttered pieces of bread. The Angus burger has an Appetizer rating of 83, a Steak rating of 74, and a bun rating of 77. This burger tends to be a bit less healthy than some of its counterparts because it has more fat and less fiber. Still, it’s pretty tasty!
Let’s continue on our journey, shall we? Our next stop is one of my all-time favorite fast food places, which I recently happened upon while doing my regular food shopping. I was so excited to see their famous golden arches lining the road, it was like a miracle! And even more exciting is that this place is known for making some of the most delicious and nutritious food I’ve ever tasted!
The Egg McMuffin
As I mentioned earlier, when I’m in or traveling to Australia and New Zealand, I always seem to end up at McDonald’s. And what a delight it is to discover a place that serves such terrific food, and that so many people are so passionate about! But it wasn’t always like this. When I first started my blog, I would often criticize McDonald’s, saying that the food there is horrible and unhealthy. However, as I’ve gotten older and started eating there more often, I’ve changed my mind. Even back then, their food wasn’t that bad. But after reading numerous reviews about McDonald’s from those who hadn’t eaten there in years, I started to see things differently. It was then that I discovered the delights that are Egg McMuffins. Essentially, these are small, fluffy pancakes that are reminiscent of those sold at a typical coffee shop. However, McDonald’s has taken the easy way out and replaced some of the standard coffee cup liquid with an egg cup. So instead of the usual 16 fluid ounces, you get 6.75 fluid ounces or 127 milliliters of liquid in an Egg McMuffin. This is a great option if you want something light and fluffy to eat after your workout!
The Sausage McMuffin
Now, onto something a bit more substantial. The Sausage McMuffin has been a part of the McDonald’s menu for a very long time, and is still one of their most popular items. This savory breakfast sandwich is stuffed with sausages, American cheese, and grilled onions. It also typically comes with a side of shredded, leafy greens and tomatoes. The Sausage McMuffin has an Appetizer rating of 89, a Steak rating of 88, and a bun rating of 84.
The Original Whopper
If you’ve been following me for any length of time, you know that I’m a huge fan of hamburgers. And since we’re talking about McDonald’s, let’s not forget about their legendary, namesake burger. The Original Whopper is, in my opinion, the king of all hamburgers. It’s made with a beef patty, lettuce, tomato, onion, pickles, and American cheese. This burger has an Appetizer rating of 89, a Steak rating of 88, and a bun rating of 85.
The Big Mac
Moving away from meat-based burgers for a moment, we have the Big Mac. This is a classic combo of coleslaw and pickles, served on a piece of toast. The Mac comes with a beef patty, American cheese, lettuce, and tomato. It was created as a take-away from an ice-cream parlor in Canada back in the 1950s. The final product is essentially a cross between a hamburger and a hotdog. It has an Appetizer rating of 83, a Steak rating of 81, and a bun rating of 76. So, even though it has a little less sodium than some of the other items discussed so far, the Big Mac still rates fairly high on the DIABEEF scale.