Guide · McDonald's · Updated 11 September 2026
The healthiest McDonald's breakfast in Australia
The healthiest breakfast at Maccas is a Bacon & Egg McMuffin. 282 calories, 17.6 grams of protein, and the sodium is lower than anything on the lunch menu. If you're hungrier, the Mighty McMuffin at 442 calories and 29.7 grams is the best protein deal McDonald's sells at any time of day.
Breakfast is where Maccas is at its best for anyone watching what they eat, and it's mostly because of the muffin. An English muffin is a small amount of bread. A burger bun isn't.
Every McMuffin, ranked
This is the breakfast menu sorted by protein per 100 calories, which is the number I use to decide if something is worth its calories. Higher is better. Anything over 6 is very good for takeaway food.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Mighty McMuffin McDonald's | 442 | 1,849 | 29.7 | 21.7 | 30.8 |
| Double Bacon & Egg McMuffin McDonald's | 327 | 1,368 | 21.5 | 15.1 | 25.4 |
| Bacon & Egg McMuffin McDonald's | 282 | 1,180 | 17.6 | 11.8 | 25.3 |
| Deluxe Mighty McMuffin McDonald's | 485 | 2,029 | 30.2 | 26.4 | 30.1 |
| Double Sausage & Egg McMuffin McDonald's | 521 | 2,180 | 32.3 | 31.7 | 26.3 |
| Sausage & Egg McMuffin McDonald's | 366 | 1,531 | 21.9 | 19.3 | 25.5 |
| Chicken and Bacon McMuffin McDonald's | 428 | 1,791 | 22.9 | 19.6 | 38.6 |
| Sausage McMuffin McDonald's | 296 | 1,238 | 15.9 | 14.0 | 25.2 |
| Big Brekkie Burger McDonald's | 750 | 3,138 | 39.6 | 40.9 | 54.0 |
| Mega Brekkie Wrap McDonald's | 861 | 3,602 | 45.8 | 53.7 | 53.8 |
| Brekkie Wrap McDonald's | 449 | 1,879 | 17.9 | 25.1 | 36.5 |
| Hotcakes with Butter and Syrup McDonald's | 593 | 2,481 | 9.1 | 18.2 | 97.1 |
The Double Bacon & Egg McMuffin deserves a mention. 327 calories for 21.5 grams is a better deal than the single, because the extra bacon is nearly all protein. If you're deciding between the two and you've got 45 calories to spare, get the double.
What I'd order
On a normal day, a Bacon & Egg McMuffin and a small flat white. Done. If I've trained that morning, a Mighty McMuffin and a Bacon & Egg McMuffin together, which is 724 calories and 47.3 grams of protein. That's more protein than most people get from a whole lunch.
If you want something that feels bigger without the calories piling up, a Sausage & Egg McMuffin with a hash brown is 509 calories and 23.3 grams of protein. The hash brown is 143 calories on its own, so it's not free, but it's a fair price for how much better the meal is.
The breakfast that's worse than a Big Mac
Hotcakes are 593 calories with 9.1 grams of protein and 44.5 grams of sugar once the syrup's on. A Big Mac is 621 calories with 28.7 grams. The hotcakes are a dessert being sold at 7am, and there's nothing in them that'll keep you full past mid morning.
The Mega McMuffin is the other one to know about. 861 calories. It does have 45.8 grams of protein, so it's not empty, but it's twice the calories of a Mighty McMuffin for about half again the protein. Get the Mighty and a hash brown instead if you want the big feed.
The Big Brekkie Burger is 750 calories. Good protein at 39.6 grams, but that's a bun instead of a muffin, and a bun is where a lot of the calories hide.
Wraps and toasties
The Brekkie Wrap looks like the light choice on the board. It's 449 calories for 17.9 grams, which is more calories than a Sausage & Egg McMuffin for less protein. Wraps are heavier than they look at every chain I've measured, and Maccas is no exception.
The McCafé toasties are fine on calories. A Ham & Cheese Toastie is 356 calories with 19.8 grams. The catch is sodium. It carries 1,150 mg, which is nearly double a Bacon & Egg McMuffin at 608 mg. If you're someone who notices salt, the muffin is the better pick.
Sodium at breakfast
Breakfast is the lowest sodium meal on the whole McDonald's menu, and that's worth knowing. A Bacon & Egg McMuffin is 608 mg. A Sausage & Egg McMuffin is 592 mg. Compare that to a Quarter Pounder at lunch, which is 1,263 mg. The Mighty McMuffin is the exception at 1,111 mg, because it's basically two muffins' worth of meat in one.
FAQ
What's the lowest calorie breakfast at McDonald's?
Of the real breakfasts, the Bacon & Egg McMuffin at 282 calories. A hash brown on its own is 143 calories but that's not a breakfast, that's a potato.
How many calories in a Bacon and Egg McMuffin?
282 calories, or 1,180 kJ, with 17.6 grams of protein, 11.8 grams of fat and 25.3 grams of carbs. That's from McDonald's own published figures.
Is a McMuffin healthier than a McDonald's burger?
For the most part, yes. The muffin is lighter than a bun, so you get the same egg and meat for fewer calories. A Mighty McMuffin has nearly the protein of a Quarter Pounder for 103 fewer calories, and it's the best thing on the menu for anyone counting.