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Unwrap this tasty, cheesy choice.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• At McDonald’s, dietitians recommend the Regular Cheeseburger.
• It’s lower in calories and sodium while still delivering some protein and nutrients.
• Other tips include drinking water, downsizing your fries, and skipping extra sauces.

If you’re eating at McDonald’s, there’s a good chance you’ll be ordering a burger. Burgers are the iconic chain’s proverbial bread and butter. McDonald’s sells approximately 6.5 million of them per day!

While hamburgers aren’t exactly known as health food, in moderation, they can be part of a balanced diet. “An occasional burger can be a healthy choice if you’re dining out,” says Lisa Andrews, MEd, RDN, LD. Despite its typical high calories, saturated fat and sodium, a burger has some surprising nutrition to offer. “It’s a good source of protein, iron, B vitamins and zinc,” Andrews says.

Looking to make the best possible burger pick at McDonald’s? You’re in luck. We polled three dietitians about the healthiest option. They all pointed to the Regular Cheeseburger. Here’s why.

It’s Relatively Low in Calories and Sodium

Compared to the double-pattied, sauce-slathered Big Mac or Double Quarter Pounder with Cheese, the Regular Cheeseburger’s calories are relatively low. At 300 calories, it provides less than half the amount of some other burger options on McDonald’s menu, Andrews says.

She also notes the Regular Cheeseburger’s comparatively low sodium of 720 milligrams (31% of the Daily Value). “[This] is much lower than the larger burgers,” she says. (The Double Quarter Pounder with Cheese is a particular culprit at 1,360 milligrams.) Since most Americans eat far more than recommended amounts of sodium, keeping tabs on your intake is a good idea. Overdoing it can increase your risk for heart disease and stroke.,

It’s a Good Source of Protein

Even at its lower calorie count, the Regular Cheeseburger is still a solid source of protein. “The Regular Cheeseburger gives you about 15 grams of protein, which is meaningful,” says Erin Jowett, M.S., RD. “Protein is one of the most important nutrients for preserving lean muscle mass, supporting metabolism and keeping you full between meals.”

The latest Dietary Guidelines for Americans recommend adults get 1.2-1.6 grams of protein per kilogram of body weight each day. For a 150-pound person, that’s 82-109 grams, of which a Regular Cheeseburger knocks out 14-18%.

It Offers a (Small) Boost of Fiber

The pickles, tomato, and onion on a Regular Cheeseburger don’t just provide tangy flavor. They also add a small boost of fiber. “This burger provides 2 grams of fiber, which is 6% of the Daily Value,” says Alyssa Smolen, M.S., RD. “Since most people don’t consume enough fiber, every bit counts!”,

Want to take fiber a bit further? Enjoy your cheeseburger with some baby carrots or pepper slices. You’d have to pack these or bring your burger home to add a side of produce.

It Features Dairy

Another food group Americans may not get enough of: dairy. As much as 88% of us don’t hit the recommended three servings per day. This results in lower-than-optimal intakes of important nutrients like calcium.

While the slice of American cheese on the Regular Cheeseburger is highly processed, it still counts as a half serving of dairy. This contributes to the burger’s total of 8% of the Daily Value of calcium.

It Includes a Dose of Iron

“One underrated benefit of a regular cheeseburger is its iron content from the beef,” says Jowett. Since iron is essential for oxygen transport and energy production, getting plenty of it can play a role in your everyday energy levels. The Regular Cheeseburger provides 15% of the Daily Value. “While it’s not a huge amount, it contributes to overall intake, and again, you’re getting it in a more balanced portion compared to heavier burgers on their menu loaded with extra cheese and sauces,” Jowett says.

Other Tips for Ordering at McDonald’s

Other smart menu swaps can health-ify your McDonald’s order, too. Try these dietitian-approved tips:

• Choose water over soda. Sugary drinks can easily double the calorie impact of the meal without adding to feelings of fullness. “Sticking with water, unsweetened tea or a diet beverage keeps the meal more metabolically balanced,” Jowett says.
• Downsize the fries. Rather than a large fries, Andrews recommends sharing a small order with a friend, if possible. This way, you’ll enjoy a more moderate portion of this salty side.
• Skip the sauces. Limiting (or opting out of) sauces on your burger or fries can dial down fat and sodium, Smolen says. Try going easy on ketchup, barbecue sauce, Ranch or other dipping choices.
• Add apples. McDonald’s menu may not be brimming with produce, but you can find fruit if you look closely. Jowett recommends pairing your burger with a side of apple slices instead of fries. You’ll cut back on calories and sodium in a major way.
• Try a coffee drink as dessert. When you’re craving something sweet, Andrews says McDonald’s coffee menu is a hidden gem. “Go for a small iced coffee as a treat instead of a McFlurry, cookie or apple pie,” she suggests. “A small McCafé® provides just 150 calories.”

Our Expert Take

A once-in-awhile trip to McDonald’s won’t make or break your diet’s healthfulness. A burger can fit into the bigger picture of an eating pattern that focuses on protein, blood sugar stability and overall balance, Jowett says. When you do swing through the drive-thru or dine in, know that you can make a decent choice with the Regular Cheeseburger. Its relatively low calories and sodium, serving of dairy, and standout minerals make it a cut above other Mickey D’s burgers.