When you think of fast food, the words “healthy” and “McDonald’s” don’t usually belong in the same sentence. Yet, tucked within the famous Golden Arches menu are a few breakfast options that are surprisingly balanced when compared to other typical fast food choices. Some of these classics, like the Egg McMuffin and Sausage Egg McMuffin, have been around for decades and have become morning staples for millions. But how do they actually measure up nutritionally?

The story begins in the early 1970s with the creation of the Egg McMuffin. Herb Peterson came up with the idea as a breakfast twist inspired by eggs benedict, using a poached-style egg, a thin slice of lean Canadian bacon, melted cheese, and a toasted English muffin. What emerged was something both convenient and unexpectedly well-rounded. One Egg McMuffin delivers about 310 calories, a solid 17 grams of protein, and 15 percent of your daily calcium intake. The standout here is the protein, which helps keep you full and satisfied through the morning, making it one of the least unhealthy choices on the McDonald’s breakfast menu.

McDonald’s later took this foundation and gave it a meatier twist, replacing the Canadian bacon with a savory pork patty to create the Sausage Egg McMuffin. This upgrade added more protein — roughly 20 grams per sandwich — and increased the iron content to about 3 milligrams, which is around 20 percent of your recommended daily intake. Iron plays a crucial role in supporting your immune system and fighting fatigue, so for many, this breakfast can actually make a meaningful contribution to daily nutrient goals.

For those who prefer something simpler, the Sausage McMuffin removes the egg but keeps the sausage and cheese between the muffin slices. This change lowers the protein to 14 grams, which means it may not keep you full as long, but it also reduces calories and sodium compared to its egg-topped sibling. With around 330 calories and 2.5 milligrams of iron, it’s still a respectable option when you’re looking for a quick bite that won’t overwhelm your morning calorie intake. Skipping the cheese and butter can make it even lighter.

McDonald’s breakfast menu doesn’t stop at muffins. Another popular option is the Sausage Burrito, which wraps scrambled eggs, sausage, cheese, onions, and green chiles inside a soft flour tortilla. While it’s still fast food, this item brings something different to the table — actual vegetables. Each burrito clocks in at around 310 calories and delivers 13 grams of protein. The green chiles and onions give it a mild kick, and although it contains 800 milligrams of sodium, the overall nutritional balance is better than you might expect from a grab-and-go breakfast.

And then there’s the classic McDonald’s Hash Brown. Though technically a side dish, many people enjoy them as a light standalone breakfast. These crispy potato patties have been a staple since the 1970s, offering a simple blend of shredded potatoes fried to golden perfection. Each patty has about 140 calories, a gram of saturated fat, 2 grams of protein, and 2 grams of dietary fiber. While it’s not enough for a full meal, pairing a hash brown with a protein-rich item like an Egg McMuffin can help balance things out.

Not all the breakfast choices focus on meat and eggs. McDonald’s Fruit & Maple Oatmeal is one of the few vegan options available. It combines oats with diced apples, cranberries, and raisins. Each bowl contains around 320 calories, 6 grams of protein, and 4 grams of fiber, which helps regulate blood sugar levels and keeps you full longer. The downside is the sugar content — with about 18 grams of added sugar, mostly from brown sugar and dried fruit. That said, it’s still lower in sodium than most of the menu at just 150 milligrams, and if you skip the cranberries and raisins, you can bring that sugar count down even further.

When you compare these options side by side, it’s clear that not all McDonald’s breakfasts are created equal. Some items, like the Egg McMuffin and the oatmeal, offer a balance of macronutrients without going overboard on calories. Others, like the sausage-heavy options, deliver high protein but also more sodium and fat. The key is knowing what fits into your daily goals. If you’re watching your sugar, the oatmeal might require some customization. If you’re keeping an eye on calories, a plain Sausage McMuffin without cheese might hit the right spot. And if you want something that will keep you full until lunch, the Egg McMuffin remains a classic for a reason.

You can even pair these breakfast choices with a homemade or healthier alternative. For example, making your own version of an Egg McMuffin at home with whole-grain muffins, lean ham, and a poached egg can give you the same satisfaction with less sodium. Similarly, swapping out the standard hash brown for air-fried potatoes can cut down on oil while keeping that crispy texture.