McDonald’s Nutrition: Calories, Protein & Allergen Menu (2026)
This McDonald’s nutrition guide pulls together official McDonald’s USA data for 153 menu items and sizes, so you can compare calories, protein, sodium, sugar and allergens across the whole menu in one place. Use it to find the lightest order, the most protein for your calories, or the items that avoid a specific allergen.
McDonald’s Calories by Menu Category
Calories at McDonald’s range from 0 in black coffee, Diet Coke and water to 1,650 in a 40-piece Chicken McNuggets. Within each category, the spread is wide: burgers run from 250 to 740 calories and breakfast from 140 to 1,340.
| Category | Items | Lowest calorie | Highest calorie |
|---|---|---|---|
| Burgers | 10 | Hamburger (250) | Double Quarter Pounder with Cheese (740) |
| Chicken & fish sandwiches | 7 | 4 Piece Chicken McNuggets (170) | Spicy Deluxe McCrispy (530) |
| McNuggets & Strips | 6 | 6 Piece Chicken McNuggets (250) | 40 Piece Chicken McNuggets (1,650) |
| Snack Wraps | 2 | Spicy Snack Wrap (390) | Ranch Snack Wrap (400) |
| Breakfast | 22 | Hash Browns (140) | Big Breakfast with Hotcakes (1,340) |
| Fries & sides | 4 | Apple Slices (15) | World Famous Fries (Large) (480) |
| Desserts & shakes | 16 | Chocolate Chip Cookie (170) | Strawberry Shake (Large) (850) |
| McCafé coffee | 38 | Americano (Small) (0) | Mocha Frappé (Large) (660) |
| Soft drinks & juice | 27 | Diet Coke (Small) (0) | Coca-Cola (Large) No Ice (380) |
| Refreshers & crafted sodas | 11 | Reduced Sugar Red Bull Dragonberry Energizer (Medium) (100) | Orange Dream with Hi-C (Small) (260) |
| Sauces | 10 | Mustard Packet (0) | Creamy Ranch Sauce (110) |
McDonald’s USA nutrition data. Every size is counted as its own item. Big Breakfast shown at the 750 calories McDonald’s lists in its product description.
Lowest-Calorie McDonald’s Items
The lowest-calorie main items at McDonald’s are Hash Browns (140), the 4-piece McNuggets (170), the 6-piece McNuggets (250) and the Hamburger (250). Among breakfast sandwiches, the Egg McMuffin is lightest at 310 calories.
| Item (400 calories or less) | Calories | Protein | Sodium |
|---|---|---|---|
| Hash Browns | 140 | 2 g | 310 mg |
| 4 Piece Chicken McNuggets | 170 | 9 g | 340 mg |
| Hamburger | 250 | 12 g | 510 mg |
| 6 Piece Chicken McNuggets | 250 | 14 g | 500 mg |
| Bagel (Plain) | 270 | 9 g | 550 mg |
| Cheeseburger | 300 | 15 g | 720 mg |
| Egg McMuffin | 310 | 17 g | 770 mg |
| Sausage Burrito | 310 | 13 g | 800 mg |
| Fruit & Maple Oatmeal | 320 | 6 g | 150 mg |
| Filet-O-Fish | 380 | 16 g | 580 mg |
| McDouble | 390 | 22 g | 920 mg |
| McChicken | 390 | 14 g | 560 mg |
For sides and drinks, Apple Slices (15 calories), water, Diet Coke, Coke Zero Sugar, unsweetened iced tea and black coffee add almost nothing. Compare the sandwiches in detail in our burger menu and chicken menu guides.
Highest-Calorie Items on the McDonald’s Menu
The highest-calorie items are sharing and breakfast platters: a 40-piece Chicken McNuggets (1,650 calories), the Big Breakfast with Hotcakes (1,340) and a 20-piece McNuggets (830). The richest single-serve drink is a Large Strawberry Shake at 850 calories.
| Item | Calories | Fat | Sodium |
|---|---|---|---|
| 40 Piece Chicken McNuggets | 1,650 | 98 g | 3,400 mg |
| Big Breakfast with Hotcakes | 1,340 | 63 g | 2,070 mg |
| Strawberry Shake (Large) | 850 | 21 g | 310 mg |
| 20 Piece Chicken McNuggets | 830 | 49 g | 1,700 mg |
| Chocolate Shake (Large) | 800 | 20 g | 390 mg |
| Vanilla Shake (Large) | 780 | 19 g | 360 mg |
| Hotcakes and Sausage | 770 | 33 g | 810 mg |
| Big Breakfast | 750 | 48 g | 1,540 mg |
| Double Quarter Pounder with Cheese | 740 | 42 g | 1,360 mg |
| Sausage, Egg & Cheese Bagel | 710 | 42 g | 1,380 mg |
Large shakes and Frappés often carry more calories than a burger; see our shakes guide.
High-Protein McDonald’s Picks
McCrispy Strips give the most protein per calorie at McDonald’s: about 7.8 g per 100 calories, or 31 g in a 3-piece. For the most protein in one item, the Double Quarter Pounder with Cheese leads the sandwiches with 48 g.
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| McCrispy Strips (3 Piece) | 31 g | 400 | 7.8 g |
| McCrispy Strips (4 Piece) | 41 g | 530 | 7.7 g |
| Double Quarter Pounder with Cheese | 48 g | 740 | 6.5 g |
| Quarter Pounder with Cheese | 30 g | 520 | 5.8 g |
| Bacon Quarter Pounder with Cheese | 36 g | 630 | 5.7 g |
| Double Cheeseburger | 25 g | 440 | 5.7 g |
| McDouble | 22 g | 390 | 5.6 g |
| 10 Piece Chicken McNuggets | 23 g | 410 | 5.6 g |
| 6 Piece Chicken McNuggets | 14 g | 250 | 5.6 g |
| McCrispy | 26 g | 470 | 5.5 g |
Beef patties and plain chicken pieces score best; breakfast sandwiches and fried fish score lower because of the bread, cheese and coating.
Which McDonald’s Items Are Highest in Sodium?
Sodium adds up fastest in shareable McNuggets, breakfast platters and bagels. A 40-piece McNuggets carries 3,400 mg, about 148% of the 2,300 mg daily limit, and the Big Breakfast with Hotcakes 2,070 mg.
| Item | Sodium | % of daily limit |
|---|---|---|
| 40 Piece Chicken McNuggets | 3,400 mg | 148% |
| Big Breakfast with Hotcakes | 2,070 mg | 90% |
| McCrispy Strips (4 Piece) | 1,760 mg | 77% |
| 20 Piece Chicken McNuggets | 1,700 mg | 74% |
| Big Breakfast | 1,540 mg | 67% |
| Steak, Egg & Cheese Bagel | 1,510 mg | 66% |
| Bacon Quarter Pounder with Cheese | 1,470 mg | 64% |
| Sausage, Egg & Cheese Bagel | 1,380 mg | 60% |
- Lower-sodium mains: Hamburger (510 mg), McChicken (560 mg), Filet-O-Fish (580 mg).
- Fries: a Large has 400 mg; ask for no salt to lower it.
- Sauces: Spicy Buffalo adds 520 mg per cup; see our sauces guide.
Highest-Sugar Drinks and Desserts
Most of the sugar on McDonald’s menu comes from drinks and desserts. A Large shake has more than 100 g of sugar, and a Large Coca-Cola has 100 g, double the 50 g daily value for added sugar.
| Item | Sugars | Added sugars |
|---|---|---|
| Strawberry Shake (Large) | 107 g | 86 g |
| Chocolate Shake (Large) | 106 g | 86 g |
| Coca-Cola (Large) No Ice | 100 g | 100 g |
| Dr Pepper (Large) No Ice | 96 g | 96 g |
| Sprite (Large) No Ice | 91 g | 91 g |
| Chocolate Shake (Medium) | 85 g | 68 g |
| Vanilla Shake (Large) | 85 g | 67 g |
| Caramel Frappé (Large) | 84 g | 70 g |
Zero-sugar swaps include Diet Coke, Coca-Cola Zero Sugar, unsweetened iced tea, water and black coffee. For a sweet drink with less sugar, a Small Refresher has 34 to 39 g; see our drinks guide.
McDonald’s Allergen Menu
Milk is the most common allergen on McDonald’s US menu, followed by wheat, soy and egg. Sesame appears mainly through the Big Mac and Quarter Pounder buns and Creamy Chili sauce, and fish (pollock) only in the Filet-O-Fish. McDonald’s lists no peanuts, tree nuts or shellfish as ingredients in these items.
| Category | Milk | Wheat | Soy | Egg | Sesame | Fish |
|---|---|---|---|---|---|---|
| Burgers | 9/10 | 10/10 | 9/10 | 3/10 | 5/10 | 0/10 |
| Chicken & fish sandwiches | 2/7 | 7/7 | 1/7 | 5/7 | 0/7 | 1/7 |
| McNuggets & Strips | 0/6 | 6/6 | 0/6 | 0/6 | 0/6 | 0/6 |
| Snack Wraps | 2/2 | 2/2 | 0/2 | 1/2 | 0/2 | 0/2 |
| Breakfast | 21/22 | 21/22 | 19/22 | 16/22 | 0/22 | 0/22 |
| Fries & sides | 3/4 | 3/4 | 0/4 | 0/4 | 0/4 | 0/4 |
| Desserts & shakes | 15/16 | 4/16 | 4/16 | 1/16 | 0/16 | 0/16 |
| McCafé coffee | 32/38 | 0/38 | 7/38 | 0/38 | 0/38 | 0/38 |
| Soft drinks & juice | 2/27 | 0/27 | 0/27 | 0/27 | 0/27 | 0/27 |
| Refreshers & crafted sodas | 6/11 | 0/11 | 0/11 | 0/11 | 0/11 | 0/11 |
| Sauces | 2/10 | 3/10 | 3/10 | 3/10 | 1/10 | 0/10 |
- Food with none of the 9 major allergens listed: Apple Slices, Honey, Ketchup Packet, Mustard Packet.
- Drinks with none listed: black coffee, tea, fountain sodas, Refreshers, lemonade, orange juice and water.
- Cross-contact: shared fryers, grills and prep areas mean McDonald’s can’t guarantee any item is allergen-free.
Counts show items in each category that list the allergen, from McDonald’s USA allergen data. Always confirm with your restaurant.
How to Build a Lighter McDonald’s Meal
Three example orders that keep calories in check without giving up a real meal.
| Order | What’s in it | Calories | Protein |
|---|---|---|---|
| Light lunch | Hamburger, Apple Slices, Diet Coke | 265 | 12 g |
| Protein-forward | 3 pc McCrispy Strips, Apple Slices, unsweetened iced tea | 415 | 31 g |
| Classic, scaled down | McDouble, Small Fries, water | 620 | 25 g |
| Light breakfast | Egg McMuffin, black coffee | 315 | 17 g |
Totals add McDonald’s USA figures for each item. Sauces and dressings add more.
McDonald’s Nutrition FAQ
How many calories are in a McChicken?
A McChicken has 390 calories, 14 g of protein and 560 mg of sodium.
What is the healthiest thing to eat at McDonald's?
There's no single answer, but low-calorie, higher-protein picks include the Hamburger, 6-piece McNuggets, McCrispy Strips and the Egg McMuffin, paired with Apple Slices and a zero-sugar drink.
How many calories are in McDonald's Hash Browns?
140 calories per Hash Browns patty.
Does McDonald's list allergens for every item?
Yes. McDonald's USA publishes ingredients and allergens for each menu item, which we summarize above.
Are McDonald's calories the same in every country?
No. Recipes and sizes differ by country; this guide covers McDonald's USA.
How We Built This Guide
- Nutrition and allergens: McDonald’s USA product data for 153 items and sizes
- Daily values: FDA Daily Values for a 2,000-calorie diet: 2,300 mg sodium, 50 g added sugar
- Method: limited-time items that are no longer sold are excluded; every size is counted separately
Menu Facts USA is an independent guide. It is not affiliated with, endorsed by or sponsored by McDonald’s Corporation. McNuggets, McCrispy, Big Mac and related names are trademarks of McDonald’s. If you have a food allergy, confirm ingredients with your restaurant before ordering.
