McDonald's Fast Food Meals Under 500 Calories

Eat a low calorie McDonald's meal to keep your diet on track

Egg McMuffin
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Convenient food doesn't have to ruin your diet. You can eat healthy McDonald's fast food meals under 500 calories if you know how to navigate the menu. Use this guide to find out which are the most healthy McDonald's food items to choose, which foods to avoid, and how to combine different menu items so you can enjoy a a low-calorie McDonald's meal without suffering dieter's remorse.

McDonald's Fast Food Meals Under 500 Calories

If you visit McDonald's for breakfast, there are some items you should avoid.

The Big Breakfast, for example, provides a whopping 740 calories. And some of the breakfast sandwiches are not much better. The Sausage, Egg & Cheese McGriddles provides 550 calories.  These items, however, should keep you satisfied and won't ruin your daily calorie count.

  • Fruit & Maple Oatmeal: 290 calories
  • Apple Slices: 15 calories
  • Coffee: 0 calories (no cream or sugar)
  • Lowfat Milk: 100 calories
    Total: 410 calories
  • Fruit and Yogurt Parfait: 150 calories
  • Iced Latte: 60 calories (medium with nonfat milk)
  • Hash Browns: 150 calories
    Total 360 calories
  • Egg McMuffin: 300 calories
  • Hash Browns: 150 calories
  • Black coffee: 0 calories
    Total: 450 calories

Low-Calorie McDonald's Lunch or Dinner

Most dieters will visit McDonald's for their popular lunch or dinner burgers and fries. So can you enjoy these popular favorites and still keep your weight loss program on track? Yes! Just stay away from the super-sized items and high-fat condiments like mayonnaise and cheese.

  • Milk: 100 calories (1% lowfat)
  • Grilled Chicken Caesar Salad (use lemon instead of dressing): 190 calories
  • Fruit and Walnuts: 210 calories
    Total: 500 calories
  • Premium Grilled Chicken Sandwich: 350 calories
  • Side Salad: (no dressing) 20 calories
  • Water: 0 calories
    Total: 370 calories
  • Ranch Snack Wrap (Grilled) : 290 calories
  • Kids Fries: 110 Calories
  • Water​
    Total: 400 calories
  • Grilled Chicken Ranch Snack Wrap: 270 calories
  • Small Fries: 230 calories
  • Water: 0 calories
    Total: 500 calories
  • Cheeseburger: 300 calories
  • Side Salad: 20 calories
  • Newman's Own Low Fat Sesame Ginger Dressing : 80 calories
  • Water
    Total: 400 calories
  • Hamburger: 250 calories
  • Small fries: 230 calories
  • Water
    Total 480 calories

So which items should you avoid to stay healthy at McDonalds? As you might expect, ordering large fries is probably a bad idea. The side provides 550 calories. And you might also want to avoid the Double Quarter Pounder with Cheese​ which will add 790 calories to your daily total. 

Find Healthy Fast Food in any Drive-Thru Lane

McDonald's and many other fast food restaurants post calorie counts for each of their food products. But if you are in the drive-thru lane you might not have time to grab your calculator and do the math. So, be safe and stick to sandwiches that include grilled meat or chicken to keep the calorie count low. You'll also boost your daily protein intake with those choices.


It's also a good idea to skip the French fries and choose fruit instead. If you want to indulge, get a small size of fries and choose a smaller sandwich. And your best bet for saving calories? Skip the soda! Get water and add lemon to make the water taste better.

Source: McDonald's Nutrition Facts for Popular Menu Items

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