McDonald’s nutrition is a study in extremes: the same menu holds a 15-calorie side of Apple Slices and a 1,340-calorie Big Breakfast with Hotcakes. This page puts the verified numbers in one place — the full nutrition chart for 24 core items, the highest-protein and lowest-calorie picks, the lowest-sodium options, and the complete allergen table — all from McDonald’s published US nutrition panels, checked in October 2026.
Every figure below comes from McDonald’s official US nutrition data for the standard recipe, as served. Items whose published panel could not be verified completely are left out of the chart rather than estimated. For prices alongside these numbers, see the full McDonald’s menu with prices.
McDonald’s Nutrition Facts: The Big Mac
The Big Mac is the reference point for the whole menu, so start here. A Big Mac has 580 calories, 34 g of fat, 45 g of carbohydrates, 25 g of protein and 1,060 mg of sodium. On a 2,000-calorie day that is 29% of your calories and about 46% of the recommended daily sodium limit (2,300 mg) in a single sandwich — the sodium, more than the calories, is what makes it a sometimes food. Compared with its neighbours: a Quarter Pounder with Cheese is lighter on calories (520) but heavier on sodium (1,140 mg), while the Double Quarter Pounder with Cheese tops the chart for protein (48 g) at 740 calories and 1,360 mg of sodium.
Where do the Big Mac’s numbers come from? Roughly half the calories sit in the three-part sesame bun and the two beef patties; the cheese, Big Mac Sauce and the bun drive most of the sodium. Ordering it without cheese saves about 50 calories and a slice’s worth of sodium — but then, as regulars will tell you, it is no longer quite a Big Mac.
Full McDonald’s Nutrition Chart: 24 Core Items Compared
Here is every core item with a completely verified panel, side by side. The same chart appears in condensed form on the McDonald’s menu pillar; this page adds the rankings and allergen detail below.
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Big Mac | 580 | 34 g | 45 g | 25 g | 1,060 mg |
| Quarter Pounder with Cheese | 520 | 26 g | 42 g | 30 g | 1,140 mg |
| Double Quarter Pounder with Cheese | 740 | 42 g | 43 g | 48 g | 1,360 mg |
| McDouble | 390 | 20 g | 32 g | 22 g | 920 mg |
| Double Cheeseburger | 440 | 24 g | 34 g | 25 g | 1,120 mg |
| Cheeseburger | 300 | 13 g | 31 g | 15 g | 720 mg |
| Hamburger | 250 | 9 g | 30 g | 12 g | 510 mg |
| McCrispy | 470 | 20 g | 46 g | 26 g | 1,140 mg |
| Deluxe McCrispy | 530 | 26 g | 48 g | 27 g | 1,050 mg |
| McChicken | 390 | 21 g | 38 g | 14 g | 560 mg |
| Filet-O-Fish | 380 | 19 g | 38 g | 16 g | 580 mg |
| Chicken McNuggets (4 pc) | 170 | 10 g | 10 g | 9 g | 340 mg |
| Chicken McNuggets (6 pc) | 250 | 15 g | 15 g | 14 g | 500 mg |
| Chicken McNuggets (10 pc) | 410 | 24 g | 26 g | 23 g | 850 mg |
| Egg McMuffin | 310 | 13 g | 30 g | 17 g | 770 mg |
| Sausage McMuffin with Egg | 480 | 31 g | 30 g | 20 g | 830 mg |
| Sausage Burrito | 310 | 17 g | 25 g | 13 g | 800 mg |
| Hash Browns | 140 | 8 g | 18 g | 2 g | 310 mg |
| World Famous Fries (Small) | 230 | 11 g | 31 g | 3 g | 190 mg |
| World Famous Fries (Medium) | 320 | 15 g | 43 g | 5 g | 260 mg |
| McFlurry with OREO Cookies | 410 | 13 g | 64 g | 10 g | 210 mg |
| McFlurry with M&M’S Candies | 570 | 19 g | 85 g | 11 g | 170 mg |
| Hot Fudge Sundae | 330 | 10 g | 51 g | 8 g | 170 mg |
| Vanilla Cone | 200 | 5 g | 33 g | 5 g | 80 mg |
Highest Protein at McDonald’s
Beef and chicken sandwiches dominate the protein table. The Double Quarter Pounder with Cheese is the clear leader at 48 g — more than many protein shakes — and even the standard Quarter Pounder (30 g) beats every chicken item. The full ranking of the top six:
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Double Quarter Pounder with Cheese | 740 | 48 g | 1,360 mg |
| Quarter Pounder with Cheese | 520 | 30 g | 1,140 mg |
| Deluxe McCrispy | 530 | 27 g | 1,050 mg |
| McCrispy | 470 | 26 g | 1,140 mg |
| Big Mac | 580 | 25 g | 1,060 mg |
| Double Cheeseburger | 440 | 25 g | 1,120 mg |
Lowest Calorie McDonald’s Items
The lightest full items in the chart are the 4-piece Chicken McNuggets (170 calories) and the Vanilla Cone (200). Add the sides from the main menu — Apple Slices at 15 calories and a Kids Fries at 110 — and a genuinely light McDonald’s order exists: 4-piece McNuggets, Apple Slices and an unsweetened iced tea come to about 185 calories before any sauce. The six lowest-calorie chart items:
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Hash Browns | 140 | 2 g | 310 mg |
| Chicken McNuggets (4 pc) | 170 | 9 g | 340 mg |
| Vanilla Cone | 200 | 5 g | 80 mg |
| World Famous Fries (Small) | 230 | 3 g | 190 mg |
| Hamburger | 250 | 12 g | 510 mg |
| Chicken McNuggets (6 pc) | 250 | 14 g | 500 mg |
Lowest Sodium Picks at McDonald’s
Sodium is the number to watch at McDonald’s — most sandwiches land between 500 and 1,400 mg. The desserts and small fries are the low-sodium refuge: a Vanilla Cone has just 80 mg, and even the McFlurry with M&M’S Candies (170 mg) is gentler than any burger. The six lowest-sodium items in the chart:
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Vanilla Cone | 200 | 5 g | 80 mg |
| McFlurry with M&M’S Candies | 570 | 11 g | 170 mg |
| Hot Fudge Sundae | 330 | 8 g | 170 mg |
| World Famous Fries (Small) | 230 | 3 g | 190 mg |
| McFlurry with OREO Cookies | 410 | 10 g | 210 mg |
| World Famous Fries (Medium) | 320 | 5 g | 260 mg |
McDonald’s Allergen Information
The table below covers 16 core items against the nine major FDA allergens, built from McDonald’s official ingredient statements. The detail that surprises most people: the World Famous Fries and Hash Browns contain wheat and milk, because the natural beef flavor in the frying oil is made with hydrolyzed wheat and milk ingredients. A dash means the allergen is not listed as contained; every McDonald’s kitchen uses shared equipment, so cross-contact is always possible. The McDonald’s menu page carries the same table with ordering notes.
| Item | Milk | Egg | Wheat | Soy | Peanut | Tree Nut | Fish | Shellfish | Sesame |
|---|---|---|---|---|---|---|---|---|---|
| Big Mac | Contains | Contains | Contains | Contains | — | — | — | — | Contains |
| Quarter Pounder with Cheese | Contains | — | Contains | Contains | — | — | — | — | Contains |
| Double Quarter Pounder with Cheese | Contains | — | Contains | Contains | — | — | — | — | Contains |
| McDouble | Contains | — | Contains | Contains | — | — | — | — | — |
| Cheeseburger | Contains | — | Contains | Contains | — | — | — | — | — |
| Hamburger | — | — | Contains | — | — | — | — | — | — |
| Egg McMuffin | Contains | Contains | Contains | Contains | — | — | — | — | — |
| Sausage McMuffin with Egg | Contains | Contains | Contains | Contains | — | — | — | — | — |
| McCrispy | Contains | — | Contains | — | — | — | — | — | — |
| McChicken | — | Contains | Contains | — | — | — | — | — | — |
| Filet-O-Fish | Contains | Contains | Contains | Contains | — | — | Contains | — | May contain* |
| Chicken McNuggets (6 pc) | — | — | Contains | — | — | — | — | — | — |
| World Famous Fries (Medium) | Contains | — | Contains | — | — | — | — | — | — |
| Hash Browns | Contains | — | Contains | — | — | — | — | — | — |
| McFlurry with OREO Cookies | Contains | — | Contains | Contains | — | — | — | — | — |
| McFlurry with M&M’S Candies | Contains | — | — | Contains | — | — | — | — | — |
*The Filet-O-Fish is built on the regular bun family, which McDonald’s lists as “may contain sesame” — treat that cell as a may-contain. No item in this table lists peanut, tree nut or shellfish as contained; the M&M’S candies in the McFlurry carry a manufacturer-level “may contain peanuts” notice.
Best McDonald’s Picks by Goal
Most protein for the calories: the standard Quarter Pounder with Cheese — 30 g of protein for 520 calories — beats the Double (48 g but 740 calories) on efficiency, and the McCrispy (26 g, 470) is the best chicken pick. Lightest real meal: 4-piece McNuggets (170) with Apple Slices (15) and a zero-calorie drink. Watching sodium: build around the small fries (190 mg) and skip the Quarter Pounder line entirely. Breakfast: the Egg McMuffin (310 cal, 17 g protein) is the standout — it has anchored ‘healthiest fast-food breakfast’ lists for decades for a reason. And if you are building secret-menu combinations, our McDonald’s secret menu guide shows the component math for every hack.
McDonald’s Nutrition FAQs
What is the healthiest item at McDonald’s?
By the verified numbers: Apple Slices (15 calories) are the lightest item on the menu, the Egg McMuffin (310 calories, 17 g protein) is the strongest breakfast pick, and the 4-piece Chicken McNuggets (170 calories) are the lightest entrée in the chart. There is no grilled chicken sandwich on the current US menu, so ‘healthy’ at McDonald’s mostly means small portions and smart sides.
How many calories are in a Big Mac?
A Big Mac has 580 calories, with 34 g of fat, 45 g of carbohydrates, 25 g of protein and 1,060 mg of sodium, per McDonald’s published US panel.
What has the most protein at McDonald’s?
The Double Quarter Pounder with Cheese, at 48 g of protein (740 calories). The standard Quarter Pounder with Cheese follows at 30 g.
Are McDonald’s fries gluten-free?
No. US McDonald’s fries contain wheat and milk via the natural beef flavor in the frying oil, and McDonald’s does not certify any menu item gluten-free. Shared fryers and prep areas mean cross-contact is possible for all allergens.
What is the lowest-sodium item at McDonald’s?
In this chart, the Vanilla Cone at 80 mg of sodium. Among savoury items, the small World Famous Fries are lowest at 190 mg.
Where can I check McDonald’s nutrition before I order?
McDonald’s publishes a nutrition calculator on its website and full panels in its app. This page distils the 24 core items into one chart, and the nutrition category covers the other chains we track.
Conclusion
McDonald’s nutrition rewards the informed order: the menu’s spread runs from 80 mg of sodium in a Vanilla Cone to 1,360 mg in a Double Quarter Pounder, and from 170 to 740 calories across the sandwich board. Use the chart above to build the order that fits your day, check the full menu with prices before you go, and keep an eye on our McDonald’s coupons and deals page so the healthier order costs less too.
Nutrition and allergen data checked October 2026 from McDonald’s published US panels and ingredient statements. Values are for standard recipes; customizations change them. McDonald’s and Big Mac are trademarks of the McDonald’s Corporation; this site is not affiliated with McDonald’s.
