8 Best Macro Friendly McDonald’s Breakfast Menu Items

Looking for some macro friendly McDonald’s breakfast menu items?

Quick Answer: The lowest calorie, highest protein, and lowest fat macro friendly McDonald’s breakfast menu items are the Fruit and Maple Oatmeal, Sausage Burrito and Egg McMuffin.

Are you a fitness enthusiast or someone committed to counting your macros while still craving the occasional indulgence in fast food? Are you trying to keep up with your tracking while on a road trip? You’re not alone.

Striking a balance between your nutritional goals and a desire for convenience can be challenging, but fear not! We’ve got you covered. In this blog post, we’ll unveil the secrets to enjoying a delicious breakfast at McDonald’s without compromising your macro-counting mission.

Note that this menu guide was written at the end of 2023 and is regularly updated.

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Best Macro Friendly McDonald’s Breakfast Items

McDonald’s is a fast-food giant known for its iconic breakfast menu, and while some might think it’s impossible to find macro-friendly options here, we’re about to prove them wrong. In this post, you’ll discover eight breakfast items that align with your macro goals.

So, if you’ve ever wondered how to navigate the golden arches while keeping your macros in check, keep reading.

• Sausage Burrito:
  • 310 calories
  • 13 grams of fat
  • 30 grams of carbs
  • 17 grams of protein
• Fruit & Maple Oatmeal:
  • 320 calories
  • 4.5 grams of fat
  • 64 grams of carbs
  • 6 grams of protein
• Egg McMuffin:
  • 310 calories
  • 13 grams of fat
  • 30 grams of carbs
  • 17 grams of protein
• Sausage McMuffin:
  • 400 calories
  • 26 grams of fat
  • 29 grams of carbs
  • 24 grams of protein
• Bacon Egg & Cheese Biscuit:
  • 460 calories
  • 26 grams of fat
  • 39 grams of carbs
  • 17 grams of protein
• Bacon Egg & Cheese McGriddle:
  • 430 calories
  • 21 grams of fat
  • 44 grams of carbs
  • 17 grams of protein
• Sausage McGriddle:
  • 430 calories
  • 24 grams of fat
  • 41 grams of carbs
  • 11 grams of protein
• Sausage McMuffin with Egg:
  • 480 calories
  • 31 grams of fat
  • 30 grams of carbs
  • 20 grams of protein

Lowest Calorie McDonald’s Breakfast Options (300 calories)

The two lowest calorie McDonald’s breakfast options are the fruit and maple oatmeal, the sausage burrito and the Egg McMuffin.

• Egg McMuffin has 310 calories
• Fruit and Maple Oatmeal has 320 calories
• Sausage Burrito has 310 calories

Highest Protein Macro Friendly McDonald’s Breakfast Options

The options with the highest amount of protein on the breakfast menu at McDonalds are the Sausage Egg and Cheese McGriddles, Sausage McMuffin with Egg and Sausage Biscuit with Egg. The menu items with the highest amount of protein with the lowest amount of calories are the egg and sausage.

So if you’re trying to eat a high protein macro diet you should eat something with both egg and sausage in it. If you would like to lower the amount of fat in the menu item you. Can skip the cheese and just get sausage and egg!

• Sausage Egg & Cheese McGriddles has 19 grams of protein
• Sausage McMuffin with Egg has 20 grams of protein
• Sausage Biscuit with Egg has 20 grams of protein

Lowest Carb McDonalds Breakfast Items

If you’re trying to eat a low carb diet you’re best off eating somewhere other than McDonalds. But if you’re doing the best you can on a road trip or in a pinch, the best item to order by far is the Sausage burrito with only 25 grams of carbs.

Lowest Fat Macro Friendly McDonald’s Breakfast Items

If you are on a low fat diet then here are the best McDonald’s breakfast items you can order. Some of the best ways to limit fat is to order breakfast items with egg and to avoid cheese.

The fruit and maple oatmeal is the clear steel cut winner of the low fat contest! Ranking in at only 4.5 grams of fat per serving. Here are the top options just in case you aren’t in the mood for oatmeal this morning.

• Fruit and Maple Oatmeal has 4.5 grams of fat
• Sausage Burrito has 17 grams of fat
• Egg McMuffin has 13 grams of fat

Where is McDonald’s Nutrition Information Located?

While this menu guide is helpful for providing the macronutrient content and calories of the top macro friendly breakfasts at McDonalds. If you want a to find more detailed information about all of the menu items including saturdated fat, sugar, and dietary fiber you can review each menu item here.

Best Low Calorie Coffee Drinks to Order at McDonalds

No breakfast is complete without a cup of hot or iced coffee. Now it’s no secret that coffee can be loaded with sugary syrups, fat laden milk and whipped cream. If you aren’t in the mood for a zero calorie Americano or black coffee the best option is a cappuccino.

• Cappuccino:
  • 110 calories
  • 5 grams of fat
  • 10 grams of carbs
  • 6 grams of protien
• Americano
  • 0 cal
• Iced Coffee
  • 140 calories
  • 5 grams of fat
  • 24 grams of carbs
  • 2 grams of protien
• Iced Caramel Coffee
  • 140 calories
  • 5 grams of fat
  • 23 grams of carbs
  • 3 grams of protein
• Iced French Vanilla Coffee
  • 150 calories
  • 5 grams of fat
  • 25 grams of carbs
  • 1 gram of protein
• Latte
  • 140 calories
  • 8 grams of fat
  • 25 grams of carbs
  • 7 grams of protein

McDonald’s Gluten Free Menu Guide

In this menu guide, I highlight all the gluten free menu items, sides, desserts, drinks and other gf options available at Mcdonalds. 

I will also address any common questions asked when ordering gluten free Mcdonald’s food.

What’s Keto at McDonald’s?

Are you new to the keto diet? 

If you eat a keto or low carb diet here is a quick helpful menu guide I wrote highlighting all of the keto friendly menu options at McDonalds.

The Difference Between Macro-Friendly and Healthy

People seem to have a misconception between counting macros and eating a healthy diet. When in fact these are two different things. Macros is simply the makeup of macro nutrients of a meal including the carbs, proteins and fats. While eating healthy is dependent on your definition of health and the quality of the ingredients that make up the meal.

You can have two identical meals with the same macros and one can be healthy while the other isn’t. For example let’s say we have an egg sandwich.

The ingredients of the egg sandwich include:

• Egg
• Cheese
• Bagel

The healthy egg sandwich has organic free range eggs, organic cheese and a high quality gluten free bagel free from preservatives or additives. While the “unhealthy” egg sandwich is made from low quality eggs, chemically processed cheese and a regular wheat bagel with added dough conditioners, chemicals and preservatives.

The healthy egg sandwich is a better choice in terms of ingredients but it’s identical in terms of macros.