High-Protein Low-Carb McDonald’s Items to Fit Your Macros Goals

Sometimes when you’re on the go, there’s no other choice than fast food. You know it’s not your healthiest option, but it’s quick and easy. How can you MAXimize your MACros at McDs? We got you. First things first, fries have little to no protein and neither does soda, so we’re just going to be mentioning main menu items.

No matter your goal, there are options.

10 Best McDonald’s Foods for Lean Gains 

If you’re aiming for muscle gains without any fat gain, or a body recomposition, this section is for you. 

When trying to maximize protein and calories, we’re going to be looking for the lowest amount of calories per gram of protein. A lower ratio means that you’re getting the most possible protein for the amount of calories the food is.

1. Double Quarter Pounder with Cheese

   Coming in first for best protein to calorie ratio is the Double Quarter Pounder with Cheese. This burger has the lowest calories per gram of protein coming in at 15.4. 

   Prefer a single? That’ll come in around 17.3 calories per gram, still coming in first. 

   Macros: 740 calories 48g protein 43g carbs 42g fat

2. Crispy Chicken Sandwich
   

   Next we have the crispy chicken sandwich coming in at 17.4 calories per gram of protein. Want to add spice to that? That’ll change your ratio to 19.1

   What about a deluxe? That’s 19.1 as well. 

   Macros: 470 calories 27g protein 45g carbs 20g fat

3. Double Hamburger
   

   Here we have the classic double hamburger coming in third at a ratio of 17.5 calories per gram.Want cheese? That’ll bump it up to 18.Two patties too much for you? A single hamburger comes in at 20.8 and a single cheeseburger comes in at 20 calories per gram. 

   Macros: 350 calories 20g protein 31g carbs 16g fat

4. Egg McMuffin
   

   Can’t forget breakfast! The Egg McMuffin has a calorie/protein ratio of 18.2 

   This is the best choice for breakfast as the other options come in at much higher ratios of 25-64.4 calories per gram.

   Macros: 310 calories 17g protein 30g carbs 13g fat

5. 4pc Chicken Nuggets

   Who doesn’t love nuggets? Coming in at 18.8 calories per gram of protein they’re a pretty good option but tell me, are you going to enjoy them sauceless? Doubt it. Most sauces, assuming one sauce packet for 4 nuggets, are going to bring your ratio up to 24.4. 

   Sauces range from 30-50 calories and have 0-1g of protein per packet.

   Macros: 170 calories 9g protein 10g carbs 10g fat

6. Big Mac
   

   The McDonalds classic, the Big Mac gets a solid score of 22 calories per gram.

   Macros: 550 calories 25g protein 45g carbs 30g fat

7. Filet-O-Fish
   

   Most of the time fish has the best calorie to protein ratio but that’s not quite the case when it’s deep fried. Filet-O-Fish has 23.7 calories per gram of protein.

   Macros: 380 calories 16g protein 39g carbs 21g fat

8. Sausage Burrito
   

   Our second breakfast option in the top 10 is the Sausage Burrito, with a solid ratio of 23.8 calories per gram.

   Macros: 310 Calories 13g protein 25g carbs 17g fat

9. Bacon Egg and Cheese McGriddle
   

   Our last breakfast option in this list, the Sausage McMuffin 28.9 calories per gram of protein.

   Macros: 430 calories 17g protein 44g carbs 21g fat

10. McChicken
    

    Surprisingly, the McChicken is one of your weakest options for protein to calorie ratio but again, battered and fried foods are going to pack on the calories without adding any protein. The McChicken comes in at 28.5 calories per gram. 

    Macros: 400 calories 14g protein 39g carbs 21g fat

3 Best McDonald’s Orders for Cutting 

Last section’s ratios not good enough for you? Feeling like you want to optimize even further?

A McDonald’s burger bun is 140 calories and somewhere between 5-7g of protein. McDonalds fortified their burger bun recipe in 2023 by adding pea protein to amp up the total protein in their sandwiches. So it’s up to you if you want to forgo a little bit extra protein for a better ratio. 

For calculation’s sake, let’s say 6g of protein per 2pc bun. Now, I’m not saying you need to eat your sandwich totally naked and bunless, but what about just one bun? Leave the bottom and toss the top for an open faced sandwich. This will subtract 70 calories and 3g of protein from your sandwich. Let’s see what that does to the ratio of our top three items. 

1. A Double Quarter Pounder with Cheese goes from a ratio of 15.4 to 14.8 calories per gram
2. A Crispy Chicken Sandwich goes from 17.4 to 16.6 calories per gram.
3. A Double Hamburger decreases from 17.5 to 16.4 calories per gram.

5 Best McDonald’s Meals for Bulking

How about if you don’t care about the calorie content? Maybe you’re on a bulk right now? Trying to get as many grams in as possible before the end of the day? Let’s cut to the chase and figure out what items have the most protein, and will help you pack on that mass, regardless of calories.

1. Nuggets
   

   If you’re feeling ravenous, the top two items for raw protein grams are the 20/40 piece McNuggets 

   Macros: 830/1660 calories 46/92g protein 51/102g carbs 49/99g fat

2. Double Quarter Pounder with Cheese
   

   First in best calorie to protein ratio and second in total protein, it seems like the double quarter pounder is your best bet at MickeyD’s 

   Macros: 740 calories 48g protein 43g carbs 42g fat

3. Triple Cheeseburger
   

   You won’t always see this on the menu but it’s always an option 

   Macros: 578 calories 37g protein 34g carbs 32g fat

4. Bacon Quarter Pounder
   

   Tied with the Big Breakfast with Hotcakes 

   Macros: 630 calories 36g protein 43g carbs 35g fat

5. Big Breakfast with Hotcakes
   

   Tied with the Bacon Quarter Pounder 

   Macros: 1340 calories 36g protein 158g carbs 63g fat

5 Best McDonald’s Desserts for Bulking 

Still hungry? Got a sweet tooth? What about dessert items? Let’s look at the top 5 best protein to calorie ratio desserts.

1. Vanilla cone
   

   Vanilla cone has 40 calories per gram of protein

   Macros: 200 calories 5g protein 33g carbs 5g fat

2. Sundae
   

   Sundae is next with a ratio of 41.2 calories per gram 

   Macros: 330 calories 8g protein 51g carbs 10g fat

3. Oreo McFlurry
   

   Oreo McFlurry is 42 calories per gram

   Macros: 510 calories 12g protein 80g carbs 16g fat

4. Chocolate Shake
   

   A chocolate shake is next at 44.4 calories per gram

   Macros (S/M/L): 520/650/800 calories 12/15/18g protein 85/107/134g carbs 14/17/20g fat

5. Vanilla Shake
   

   The vanilla shake comes in last at 45.8 calories per gram 

   Macros (S/M/L): 480/570/780 calories 10/12/17g protein 80/97/133g carbs 13/15/19g fat

Conclusion

Let’s recap the best of the best within each category.

Overall Best 

Coming in first for best calories per gram of protein, first choice for a cutting phase, and second choice for a bulking phase, this burger makes sense for any high protein diet if you’re headed to McDonalds.

Double Quarter Pounder With Cheese

Macros: 740 calories 48g protein 43g carbs 42g fat

Best McDonald’s Order for Cutting  

This will give you the most protein while still staying under 700 calories per meal, which is ideal for cutting. 

Breakfast: Egg McMuffin without the top biscuit 

Macros: 235 calories 17g protein 20g carbs 12g fat 

Lunch/Dinner: Double Quarter Pounder without the top bun 

Macros: 670 calories 45g protein 40g carbs 41g fat

Best McDonald’s Meal for a Recomposition Phase

This will give you the most possible protein for the least amount of calories.

Breakfast: Egg McMuffin

Macros: 310 calories 17g protein 30g carbs 13g fat 

Double Quarter Pounder with Cheese 

Macros: 740 calories 48g protein 43g carbs 42g fat

Best McDonald’s Food for Bulking

This will give you the most total protein.

Breakfast: Big Breakfast with Hotcakes

Macros: 1340 calories 36g protein 158g carbs 63g fat

Lunch/Dinner: 40 pc McNugget

Macros: 1660 calories 92g protein 102g carbs 99g fat 

Dessert: Large Chocolate Shake

Macros: 800 calories 18g protein 134g carbs 20g fat