At a glance: lightest meals & most protein

Lightest meals — top 5

Most protein — top 5

Meals average 496 kcal. The heaviest is “チキンマックナゲット 15ピース” at 786 kcal.

McDonald's Menu

43 items

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How to read the pentagon

EEnergy
PProtein
FFat
CCarbs
SSalt

The further a corner reaches, the more it covers of a day’s intake — the outer edge is half a day, the inner ring about an eighth. The scale is stretched near the centre so small amounts stay visible.

えびフィレオ

408kcal

P11.4 F18.6 C49.5 S2.2

P14.2 F31.3 C37.4 S2.2

P26.4 F25.1 C31.8 S2.9

P23.8 F26.3 C29.3 S2.3

チキチー (マックチキンチーズ)

436kcal

P16.4 F23.6 C40.3 S2.6

P15.1 F14.2 C37.4 S1.6

ベーコンエッグマックサンド

294kcal

P16.3 F12.6 C27.9 S1.5

ベーコンレタスバーガー

362kcal

P17.5 F19.4 C30.1 S2.2

マックグリドルソーセージ

414kcal

P10.5 F23.4 C40.4 S2.4

P15.6 F16.7 C41.3 S2.6

マックチキン

386kcal

P13.5 F19.6 C39.5 S2.1

P17.5 F26.7 C68.7 S3.1

P23.3 F52.9 C45.4 S3.4

倍エグチ(倍エッグチーズバーガー)

489kcal

P29.9 F26.6 C31.2 S2.5

倍ダブルチーズバーガー

657kcal

P41.6 F40.3 C31.8 S3.8

P24.8 F33.5 C50.4 S3.8

倍チキンフィレオ

725kcal

P34.6 F37.1 C63.8 S4.7

倍ハンバーガー

358kcal

P20.6 F17.1 C30.3 S1.9

P21.9 F29.5 C49.7 S3.4

倍マックポーク

644kcal

P23.7 F45.3 C35.6 S2.7

P25.9 F29.6 C33.5 S3.1

P20.1 F39.3 C38.7 S3.2

P14.7 F13.3 C16.9 S1.7

チキンマックナゲット 15ピース

786kcal

P46 F47.8 C43.2 S3.5

Browse all 190 items

About McDonald's

Japan’s biggest burger chain is also unusually transparent: every item lists not just protein and fat but saturated fat and sugars — rare even among majors. Single burgers are often lighter than they look; what changes the total is the fries and drink you pair with them.

What the data shows McDonald's

Items: 190
Average: 240kcal
Median: 202kcal
Min 〜 Max: 1–786kcal
Protein Average: 8.2g
Salt Average: 0.9g

Average (meals): 496 kcalexcludes drinks, desserts, condiments
Within genre: #7 lightestof 11 Burgers chains
Under 500 kcal: 58%25 of 43 meal options
Protein 20 g+: 20 optionswhile under 600 kcal
Half a day of salt: 3%3.75 g or more in one item

We list official nutrition for all 190 McDonald's menu items. It sits on the more substantial side of its genre.

At the extremes, “シャカチキ” is the lightest meal at 246 kcal, while “チキンマックナゲット 15ピース” tops the menu at 786 kcal. Even everyday options span 540 kcal.

Worth shortlisting a few options before you order on a lighter day.

“チキンマックナゲット 15ピース” carries the most protein at 46.0 g. A good option when you want protein without the calories that usually come with it.

Some single items carry over half the Japanese daily salt target (7.5 g for adult men). Leaving the soup or skipping table condiments is the easiest way to bring that down.

Every figure comes from McDonald's’s own disclosure — nothing is estimated. Last verified on 2026-09-18. Actual values may vary by location, season and preparation.

More burgers

MOS Burger180 items · avg 280 kcal Wendy's First Kitchen176 items · avg 436 kcal First Kitchen135 items · avg 352 kcal Subway128 items · avg 134 kcal Lotteria122 items · avg 261 kcal Zetteria112 items · avg 329 kcal

See all 191 chains

Written by

Okazaemon (runs tabecal)

Sales job, late twenties. Lost 18 kg over three years without giving up eating out, with one rule: 20 g+ protein and 10 g or less fat per meal. Checks every chain’s officially published nutrition data daily. Not a nutrition professional — consult a doctor or dietitian for medical decisions. About the operator →

Where this data comes from

Source: McDonald's official website Figures on this page are based on the nutrition information McDonald's publishes. No estimates are used. We review what we list every day. Last verified on 2026-09-18.

McDonald's — Calories & Nutrition