Filet-O-Fish Vs Egg McMuffin: Which McDonald's Sandwich Is Actually Healthier?

You don't often hear "healthy" and McDonald's in the same sentence, but that doesn't mean items from the fast food menu can't be part of a balanced diet in moderation. The Filet-O-Fish is often touted as healthy, as is the Egg McMuffin, but to determine which of the two is better for your (or if they're just better than most other options), we spoke to an expert: Chicago-based registered dietitian nutritionist Samar Kullab.

"The Filet-O-Fish is lower in sodium, so if you're someone who has to watch their sodium intake, that would be your option," Kullab reveals. "However, the Egg McMuffin is the 'healthier' choice between the two, since it has a better protein-to-calorie ratio and less fat." The Filet-O-Fish contains a total of 380 calories, 16 grams of protein, 38 grams of carbohydrates, 580mg of sodium, and 19 grams of fat. The Egg McMuffin, on the other hand, offers only 310 calories, 17 grams of protein, 30 grams of carbs, 770mg of sodium, and 13 grams of fat.

Of course, those aren't the only numbers that matter when determining whether food is healthy. The Egg McMuffin, for example, contains 250mg of cholesterol — 83% of the recommended daily value — while the Filet-O-Fish has only 30mg (10% DV). Neither has much dietary fiber, and, of course, both are devoid of vegetables that would add fiber and vitamins to the mix.

The Egg McMuffin — which got McDonald's into the breakfast game in the 1970s — features a fresh egg, lean Canadian bacon, and American cheese on an English muffin. It's an easy handheld breakfast that's a can't-miss on road trips and early airport mornings. Thankfully, it has some nutritional benefits, too. "17g of protein within [310] calories is a decent protein-to-calorie ratio for a quick meal," Kullab notes about the iconic sandwich. "Protein helps support muscle maintenance and keeps you full for a longer period of time."

But that's not all. Kullab adds, "The [Egg McMuffin] sandwich is a little more balanced, which will help keep you satiated and stabilizes blood sugar, so you're not reaching for something in the next 1 to 2 hours." Of course, that doesn't mean a Filet-O-Fish can't be a great choice, too. Since the Egg McMuffin isn't available once the menu switches from breakfast to lunch mid-day, those 16 grams of protein for lunch are nothing to laugh at!

If you're worried about sodium more than fat, the Filet-O-Fish is the right call, as it will help you keep your salt consumption in check. Plus, the fish fillet is made from Alaskan pollock, a Pacific catch that's earned a thumbs-up from organizations like Seafood Watch. McDonald's may not be the healthiest choice, but that doesn't mean it can't fit into a balanced diet — especially when you need something quick on the go. Perhaps adding a bag of apple slices — one of the healthy changes to Happy Meals — will grant you that extra nutritional boost.