What to order at McDonald's for high protein (with calories and protein)

Every number below comes from McDonald's US website. Its menu pages show a protein figure for a handful of items and calories for every item, so this guide lists calories and protein only, and only for items where McDonald's shows both. Popular items like the Big Mac and Quarter Pounder with Cheese are left out because we could not check their protein against McDonald's directly. Dipping sauces are listed as separate items on McDonald's menu and are not counted here. Portions vary by restaurant, so treat these as close estimates, not lab values.

The building blocks

Two things stand out. The McCrispy Strips give almost 8 grams of protein per 100 calories, well ahead of everything else on the list. And the McDouble is the best value burger for protein: 22 grams for 390 calories, compared with 15 grams for 300 in a Cheeseburger, because it has a second beef patty.

Four orders, by goal

Cut. The two most protein-dense items McDonald's lists, for 53 grams of protein in under 800 calories. Skipping the dip and the fries keeps it there.

Lean bulk. A second McDouble takes the cut order to 75 grams of protein and 1,180 calories. It is a big single meal, so many people split it across lunch and an afternoon snack.

Training day. A tortilla and a bun bring carbs to fuel or refill around a session, with 39 grams of protein. Swap the Ranch for the Spicy Snack Wrap if you prefer; it is 10 calories less with the same protein.

Rest day. Two Egg McMuffins give 34 grams of protein for 620 calories. McDonald's nutrition data lists each Egg McMuffin at 30 grams of carbs and 13 grams of fat, so the pair is 60 grams of carbs and 26 grams of fat. It is a breakfast item, so check your restaurant's breakfast hours.

Simple rules that work at any McDonald's

1. Start with McCrispy Strips when you want the most protein for the calories.
2. Pick a McDouble over a Cheeseburger; the second patty adds 7 grams of protein for 90 calories.
3. At breakfast, the Egg McMuffin gives 17 grams of protein for 310 calories, fewer calories than any McGriddles or the bacon and sausage biscuits.
4. Count dips and sauces separately; they are not in the item numbers.
5. Skip the fries and a sugary drink when calories are tight; they add calories without protein.
6. Stack two protein items rather than ordering a combo meal when you need a bigger meal.

How this fits a full day

A single meal is only part of the picture. Many people who lift or run eat more carbohydrate on hard training days and less on rest days, which is why the training-day and rest-day orders above split the way they do. If you would rather not work this out every time, restaurant recommendations in Siloh Pro pick orders that fit your plan for that day.