New Under 400-Calorie Menu at McDonald's

By , SparkPeople Blogger
McDonald's has a new online promotion to highlight both its sponsorship of the US Olympic team and its under-400 menu options. Win When USA Wins Gold Olympic promotion. This interactive quiz feature lets you learn more about the healthier options at McDonald's.
Do you know how many servings of whole grain are contained in the Fruit & Maple Oatmeal? How about how many grams of protein are in the Premium Grilled Chicken Sandwich? You can learn that and more from the new highlighted information. Not everything on the under-400 calorie favorites list are good options -- and most contain a very high amount of sodium. Here are some of the better choices from the new list.  

Egg McMuffin
Calories – 300
Fat – 12 grams
Sodium – 820 mg
Carbohydrate – 30 grams
Fiber – 2 grams
Protein – 18 grams
Fruit & Maple Oatmeal
Calories – 290
Fat – 4.5 grams
Sodium – 160 mg
Carbohydrate – 57 grams
Fiber – 5 grams
Protein – 5 grams
Premium Grilled Chicken Classic Sandwich
Calories – 350
Fat – 9 grams
Sodium – 820 mg
Carbohydrate – 42 grams
Fiber – 3 grams
Protein – 28 grams
Calories – 250
Fat – 9 grams
Sodium – 490 mg
Carbohydrate – 31 grams
Fiber – 1 gram
Protein – 12 grams
Premium Grilled Chicken Ranch BLT Sandwich
Calories – 380
Fat – 10 grams
Sodium – 1000 mg
Carbohydrate – 42 grams
Fiber – 3 grams
Protein – 31 grams
Premium Caesar Salad with Grilled Chicken with Newman's Own Low Fat Balsamic Vinaigrette
Calories – 230
Fat – 8 grams
Sodium – 1000 mg
Carbohydrate – 13 grams
Fiber – 4 grams
Protein – 27 grams
Premium Southwest Salad with Grilled Chicken with Newman's Own creamy Southwest Dressing
Calories – 390
Fat – 14 grams
Sodium – 990 mg
Carbohydrate – 39 grams
Fiber – 7 grams
Protein – 28 grams

Medium Iced Latte Nonfat
Calories – 100
Fat – 6 grams
Sodium – 80 mg
Carbohydrate – 8 grams
Fiber – 0 grams
Protein – 6 grams
Small Regular iced Coffee
Calories – 140
Fat – 5 grams
Sodium – 40 mg
Carbohydrate – 22 grams
Fiber – 0 grams
Protein – 1 gram
Medium Nonfat Latte with Sugar Free Vanilla Syrup
Calories – 90
Fat – 0 grams
Sodium – 160 mg
Carbohydrate – 22 grams
Fiber – 0 grams
Protein – 9 grams
Small McCafe Strawberry
Calories – 210
Fat - .5 grams
Sodium – 35 mg
Carbohydrate – 49 grams
Fiber – 2 grams
Protein – 2 grams
Apple Slices
Calories – 15
Fat – 0 grams
Sodium – 0 grams
Carbohydrate – 4 grams
Fiber – 0 grams
Protein – 0 grams
Snack Size Fruit & Walnuts
Calories – 210
Fat – 8 grams
Sodium – 60 mg
Carbohydrate – 31 grams
Fiber – 2 grams
Protein – 4 grams
Fruit 'n Yogurt Parfait
Calories – 150
Fat – 2 grams
Sodium – 70 mg
Carbohydrate – 30 grams
Fiber – 1 gram
Protein – 4 grams
While McDonald's may not be the best choice, it is a restaurant you can count on finding when traveling or away from home. Which of these foods would you reach for if you were on the go and found yourself at a McDonald's?

Are blog posts about healthier fast food options useful to you?

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The southwest salad is one of the best salad I ever had at a reasonably priced restaurant and hands down the best salad you can find in fast food restaurants and for this price! Plus it is surprisingly fulfilling! I never have the creamy southwest dressing though, I always ask them to replace it by the delicious low fat balsamic vinaigrette, it cuts down the calories from the dressing from 100 to 35kcal. Now that doesn't make up for the fact that I get the crispy chicken (additional 160kcal over the grilled chicken!!!) but it helps! This crispy chicken is the only fried food I ever have so since I love the crispy southwest salad so much more than the grilled one and since I get the balsamic vinaigrette, I figured it was ok :) Report
I am sorry and not a naysayer but Mickey Dees does not offer most of their Employees Health Insurance or pay enough of Salary to hard working individuals - Take a look at their corporate offices on Jorie Blvd in the High Rent District of Oakbrook ,IL and tell me they cannot afford to pay their employees better for that reason I do NOT dine at McDonalds. Report
i cant stand most fast food to be honest just the smell of them cooking the burgers makes me feel sick, i do like the healthy choices at arbys though they have really yummy alternatives to burgers and fried nastyness. cant help but crave there mozzerela sticks though man there good lol=) Report
I allow myself to have something at McDonalds once every other week. It helps me crave my taste for McDonalds, and I pick a healthy alternative. Report
Sorry I love McDonald's, fast food is a weakness for me, so I try to pick the 'healthy' options. Report
I think that fast food has become such a lifestyle...okay, it might be more nutritious and healthier to eat at home, but with the lifestyles we lead today, eating fast food sometimes is a reality. This type of information is very valuable for those of us who find ourselves in this situation....I work terrible hours and often come home too exhausted to inclination in the past would be to grab a Big Mac and fries. Having this type of knowledge helps me make wiser choices. Report
I really do not like to go to MacDonald's. I do not care for fast food. Does not taste very good, gives me stomach pain, and lots of High calorie/ High fat items. I do think it is nice that they are now posting the nutrition for those who are trying to be healthy.
Occasionally I will go with some friends who like their coffee and I may get the southwest grilled chicken salad and ask them to leave off the glaze (they will).
If I have to do fast food, Occasionally I go to the better choice place (Wendy's).
Thanks for sharing all the info. Report
I think this and their posting calorie counts on the menus is a step in the right direction. At least it's more than most fast food places do. I avoid fast food entirely when I'm "on track" and for the most part otherwise but, let's face it, people are pressed for time and they're going to eat there. I see nothing negative in helping them make the best choices they can under the circumstances. Report
I rarely stop at McDonald's. I always try to have a healthy sandwich or snack with me when I am out and about for awhile. Report
I lost 40 pounds while working at Mcadonalds and eating there every shift, between 3 and 5 times a week, and I've kept 35 of it off consistently for 2 years. It may not be good for you, but it hasn't made it impossible for me! :) Report
this will be useful for a vacation we plan to take next summer, Thanks! Report
We rarely eat at McDonalds. My husband loves the Egg McMuffin but he always gets the meal with hash browns. Report
we don't eat fast food - infact, my (now 7yr old daughter) begged to go to McDonalds for her 6th bday "I've never been there before" It was a couple months after her 6th that she yet again asked to go to McD's. We finally caved in and took her and her younger brother about 3 months after her 6th birthday and they got their first (and only) happy meal from McDonalds. BTW, my husband and I chose not to eat there. We gave up fast food over 8 years ago and only eat out about 6 times a year. Report
I like how the information is broken down and we have choices. I would try some of the under 400 calories items the next I am there with my daughter! Thanks for sharing. Report
I like how the information is broken down and we have choices. I would try some of the under 400 calories items the next I am there with my daughter! Thanks for sharing. Report
I like how the information is broken down and we have choices. I would try some of the under 400 calories items the next I am there with my daughter! Thanks for sharing. Report
None of those look like really good meal choices to me. Most are still pretty high in calories for what you get. The sodium alone is enough to keep me away. I'm prone to high blood pressure so most of this options were half my daily sodium limit. I don't actually miss McDonalds. Report
McDonald's or any fast food is not healthy, just convenient! Report
I love the iced coffees! But I was surprised to not see a small ice cream cone on the list. 150 calories Report
I adore their non-fat lattes - yummmmmm
That is the only way I drink milk - I don't get flavoring however, just espresso and skim milk Report
Because of the sodium in even the "healthy" fast food options, I really try to avoid going to any FF restaurants. If I do go to McDonald's I get the Hamburger Happy Meal and a Fruit and Yogurt Parfait. The total sodium for the entire meal is 715mg and 525 calories. Let's face it, we eat fast foot because it is convenient. For me, going to McDonald's was a childhood treat, and eating a Happy Meal reminds me of that. Report
Here is what you'd get if you ordered the fruit and Maple Oatmeal:

Oatmeal without Brown Sugar:
Whole grain rolled oats, food starch- modified, maltodextrin, natural flavor (plant source), barley malt extract, caramel color, salt.

Cranberry Raisin Blend:
Sweetened dried cranberries (sugar, cranberries), California raisins, golden raisins, sunflower oil, sulfur dioxide as a preservative (contains sulfites).

Diced Apples:
Apples, calcium ascorbate (a blend of calcium and vitamin C to maintain color).

Light Cream:
Milk, cream, sodium phosphate, datem, sodium stearoyl lactylate, sodium citrate, carrageenan.

It seems to me that you are getting a bit more than just fruit and oatmeal Report
Though I try to avoid such places for my own health -it is nice to know this information. Sometimes when traveling you don't have many options on the run-thankfully I've learned to pack snack or a lunch to travel with me. We always take a cool of food when traveling good distances. Helps us out a lot & helps us avoid expense & unhealthy meals. Report
It's nice to see that many of the fast food chains are at least attempting to add "healthy" options to their menus. The amount of sodium is still outrageous though. Report
The fruits and walnuts is very good, that is what I order the very rare times I go to McD's. The amounts of sodium in their food is sky high! Report
For greeneyeskigirl regarding McD Ice Coffee which I dearly love and can't leave alone - I order regular flavor no liquid sugar. I still get the cream but no sugar. Also I can ask for them to cut down on the cream so I still get the flavor but not so many calories. You could also order just an iced coffee no cream if you like it that way. Report
When I cave and eat there, I will get an egg mcmuffin with no canadian bacon, a fish filet without tartar sauce, the oatmeal, a parfait, or a hot fudge sundae (and only eat 1/2). Those are the only things I will get there, and only on a rare occasion. Report
I don't eat fast food anymore, especially not McDonald's. At some point it didn't even seem like real food to me anymore.

I saw this thing on Facebook that said "McDonald's being the official restaurant of the Olympics is like smoking being the official medicine of cancer."

Pretty much sums that up! Report
I wish they had more healthy snack items. I won't eat the sugary yogurt or smoothies and im allergic to walnuts. I've taken to carrying natural peanut butter packets and buying bananas along the way. Report
If we have to stop, Ive just been getting a kid's burger and apples with a water or unsweetened tea. It shocks me to think of all the sodium, sugar, and fat that I used to consume. I do wish that they had plain iced coffee without sweeteners. Sometimes, it is nice to stop somewhere and sit down and not have to pay a ton. Plus most restaurants are just as bad nutrition wise as fast food! Report
If I were in the go or traveling and rushed I would get the apple and the fruit and walnuts. These seem to be the healthiest of all the items listed. Report
knowledge is power so I think this was a great article. Report
On the Southwest Chicken Salad, if you ask them to leave the glaze off the chicken, you can save several more calories, and the salad is still great!! Report
I find these helpful, but I wonder about some of these since the coffee counts don't make much sense. How can a MEDIUM LATTE with nonfat milk have 40 fewer calories than a plain SMALL iced coffee? Is a small iced coffee several ounces more than a medium iced latte? If those are confusing, I don't know if I trust the other counts. Report
I try to pack my breakfast & lunch before leaving home in the morning. I go by two McDonalds between my house & the office. When I am hungry and didn't have time to pack my foods, I will stop at Micky D's and have the fruit parfait, the oatmeal or a regular hamburger. I do try and watch the sodium content so this blog was very helpful. Report
I agree with TAJ2012. Fast food should be listed as a killer. The ingredients are suspect. Even when I still ate meat, a fast food hamburger didn't taste like a beef burger I made at home. Must be the soy protein added to the "100%" all beef patties. And the alarming numbers of obese people who eat nothing but fast food makes me sad. We need to have better education on what is healthy and what is not. Places like Subway are trying to get better options for people but it still isn't as good as a home "cooked" meal whether you cook or do the raw thing. Report
McDonalds... Genetically Modified Food! Fast Food should not be on any ones menu. No sense feeding myself cancer laden food while I'm trying to keep healthy and cleanse my body of bad habits. Please, please look up what you are eating. Any Kelloggs brand should not be on your list of foods to eat either (that's just 1 brand of many). Natural on the box means nothing!!! If you want links, ask me or look up what GMO's are and all the lovely diseases/cancer/neurological disorders they cause in children and adults. Monsanto is the most evil, corrupt company on the planet. Makes me furious, and I've only been researching for less than a year!!!! Report
I am so glad you qualified this article. Personally, when I first started on my "quest, " I had no business being within 500 yards of this place or any fast food joint. I still won't go near it now will I take my Granddaughter there! It's too convenient to "slip" and add another excuse for why I blew my weight! Report
We always have choices. The question is to we always make the right choice for our lives.
I can't even remember the last time I had a fast food hamburger! The last time I was in a McD's I opted for the "healthy" salad . It was boring and bland. I left hungry.
I usually pack food for road trips etc.
the nonfat latte, fruit and yogurt parfait for breakfast sounds good. for dinner, The hamburger . Sometimes u want to splurge and eat at McDees. I hardly ever do it but sometimes it just feels good to be bad. Lol!!!

I am in such a rush in the mornings, that I stop at Micky Dee's probably once a week for breakfast. I like the egg McMuffin option. Report
A dear friend of mine works at McDonalds so the food is ever-present. If this is the food he has access to I hope he makes the best choices he can and this page helps. Report
We travel back and forth to Mexico twice a yr. and that is a 6000 km. trip. Of course we stop often for fast food rather than spend 30-40 dollars in a restaraunt so this info is very useful. Report
The Old School Filet o' Fish is on this menu too. Had one yesterday. I have that or a kid's hamburger once in a while as a splurge:-) Report
Love the oatmeal for a quick on the go meal with a nonfat latte. Might grab a fruit and yogurt parfait for a snack too. Everything else has WAY too much sodium. Report
Thank you for this great information! My kids are always begging to go to McDonald's on those rare occasions we have fast food, so now I feel a little better about making McDonald's our choice Report
I try not to go to fast food places other than Subway or Wendy's and that is very rarely. Report
I gave up McD's even before I got fat. It's nice to know that I was making healthy decisions even before I HAD to... Thanks for the info. Report
I'm going to be travelling soon - with kids - for 2 weeks. You've GOT to know there's going to be some fast food in there.
After a great number of years with Sparkpeople, I've come to embrace "better choices" and doing the what I can to make healthy choices. Moderation is key!
It's great to know that they have these alternatives and will be helpful for me to have them in my mind ahead of time!
Thanks! Report