The short version
- A Double Quarter Pounder with Cheese has 48 g protein and 740 kcal, the most of the burgers in this guide.
- 10 Chicken McNuggets with a 1% milk jug and apple slices comes to 31 g protein and 525 kcal.
- An Egg McMuffin with a 1% milk jug makes a 25 g protein breakfast for 410 kcal.
- Many sandwiches pass 1,000 mg sodium. The FDA Daily Value is 2,300 mg for the whole day.
Jump to a section
- What’s the highest-protein order at McDonald’s?
- What’s a lighter high-protein McDonald’s order?
- What’s the best high-protein McDonald’s breakfast?
- What should I order at McDonald’s on a small appetite?
- How do you order at McDonald’s for a small appetite?
- How much sodium is in a McDonald’s meal?
- How does Imi help?
McDonald’s is often the easiest stop on a busy day, and you can get a good amount of protein there. This guide gives five orders with the protein and calories added up. Each one lists its items, so you can rebuild it at the counter or in the app.
Numbers from McDonald’s nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein order at McDonald’s?
The Double Quarter Pounder with Cheese is one of the highest-protein burgers, with 48 g protein in one sandwich.
Order: Double Quarter Pounder with Cheese, apple slices, water
| Item | Protein | Calories |
|---|---|---|
| Double Quarter Pounder with Cheese | 48 g | 740 kcal |
| Apple Slices | 0 g | 15 kcal |
| DASANI Water | 0 g | 0 kcal |
| Total | 48 g | 755 kcal |
It’s a big meal. If that’s more food than you want, the orders below give 25 to 31 g protein for less.
What’s a lighter high-protein McDonald’s order?
10 Chicken McNuggets with a 1% milk jug and apple slices gives you 31 g protein for 525 kcal.
Order: 10 piece nuggets, milk, apple slices
| Item | Protein | Calories |
|---|---|---|
| 10 Piece Chicken McNuggets | 23 g | 410 kcal |
| 1% Low Fat Milk Jug | 8 g | 100 kcal |
| Apple Slices | 0 g | 15 kcal |
| Total | 31 g | 525 kcal |
Sauce adds up quietly. Tangy Barbeque is 45 kcal a cup and Creamy Ranch is 110 kcal. One cup is usually enough for 10 nuggets.
Order: McDouble and milk
| Item | Protein | Calories |
|---|---|---|
| McDouble | 22 g | 390 kcal |
| 1% Low Fat Milk Jug | 8 g | 100 kcal |
| Total | 30 g | 490 kcal |
Swapping fries for milk is what adds the protein. A small fries has 3 g protein and 230 kcal. The milk jug has 8 g and 100 kcal.
What’s the best high-protein McDonald’s breakfast?
An Egg McMuffin with a 1% milk jug is a 25 g protein breakfast for 410 kcal.
Order: Egg McMuffin and milk
| Item | Protein | Calories |
|---|---|---|
| Egg McMuffin | 17 g | 310 kcal |
| 1% Low Fat Milk Jug | 8 g | 100 kcal |
| Total | 25 g | 410 kcal |
Want more? The Steak, Egg & Cheese Bagel has 34 g protein and 680 kcal on its own. The Sausage McMuffin with Egg sits in between, at 20 g protein and 480 kcal.
A black Premium Roast Coffee (small) adds 5 kcal, so pairing it with any of these barely changes the totals.
What should I order at McDonald’s on a small appetite?
Six Chicken McNuggets and apple slices gives you 14 g protein for 265 kcal, in a portion that’s easy to finish.
Order: 6 piece nuggets and apple slices
| Item | Protein | Calories |
|---|---|---|
| 6 Piece Chicken McNuggets | 14 g | 250 kcal |
| Apple Slices | 0 g | 15 kcal |
| Total | 14 g | 265 kcal |
This works on a day you’re not hungry, or a gentle day on a GLP-1 medicine. An Egg McMuffin on its own (17 g protein, 310 kcal) is another small option that holds together well.
How do you order at McDonald’s for a small appetite?
Order the smallest version, eat the protein first and keep sauces on the side.
- Go small first. A 6 piece or a single sandwich is easier than a meal deal. You can always order more.
- Protein first. Start with the nuggets, patty or egg, then see how you feel before the rest.
- Sauces on the side. Dip rather than pour, so you decide how much.
- Sip, don’t fill up. A milk jug adds protein. A large soda can take up the room you have.
- Save half. A McDouble or Egg McMuffin wraps up well for later.
Our eating out guide for GLP-1 medicines and the not hungry guide have more ideas for small-appetite days.
How much sodium is in a McDonald’s meal?
Several McDonald’s items have more than 1,000 mg sodium each, and the FDA Daily Value is 2,300 mg for the whole day.
From McDonald’s numbers:
- Double Quarter Pounder with Cheese. 1,360 mg.
- McCrispy Strips (4 piece). 1,760 mg.
- Big Breakfast. 1,540 mg.
- Steak, Egg & Cheese Bagel. 1,510 mg.
- Egg McMuffin. 770 mg.
The 10 piece nugget order above comes to 930 mg with no sauce. Spicy Buffalo Sauce adds 520 mg a cup. If you’re keeping an eye on sodium, a lower-salt breakfast and dinner can balance out a salty lunch.
Try this
Swap fries for a 1% milk jugAdd apple slices for something crunchyOne sauce cup, on the sideBlack coffee or water to drinkHow does Imi help?
Imi does the adding up for you, so a quick stop still fits your day.
- Ask Imi before you go. Ask what to get at McDonald’s for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you ate.
- The rest of the day rebalances. Imi adjusts your other meals around lunch, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. To set your numbers, work out your macros.
McDonald’s is a trademark of its owner. Imi isn’t affiliated with McDonald’s.
