McDonald’s Chicken McNuggets are a popular menu item, loved by people of all ages. These bite-sized pieces of breaded and fried chicken are tasty and convenient. But like most fast food items, McNuggets are high in calories, fat, and sodium.
For people watching their weight or managing health conditions like diabetes or high blood pressure, understanding the calorie content of McNuggets is important. So how many calories are actually in a 10 piece serving of McNuggets? Let’s take a detailed look.
Calories in Chicken McNuggets
According to McDonald’s nutrition information, a 10 piece serving of Chicken McNuggets contains:
- 460 calories
- 28 grams of fat
- 5 grams of saturated fat
- 75 milligrams of cholesterol
- 820 milligrams of sodium
- 31 grams of carbohydrates
- 2 grams of fiber
- 3 grams of sugar
- 18 grams of protein
So in total, a 10 piece order of McNuggets from McDonald’s contains 460 calories. This is 23% of a 2,000 calorie daily diet.
To put this calorie count into perspective, here are the calories in some other popular McDonald’s menu items:
| Menu Item | Calories |
|---|---|
| Big Mac | 540 |
| Quarter Pounder with Cheese | 520 |
| Filet-O-Fish | 380 |
| 6 piece Chicken McNuggets | 280 |
| Small French Fries | 230 |
As you can see, the 10 piece Chicken McNugget is one of the higher calorie menu options. The nuggets provide more calories than a small fries or 6 nuggets, but less than a Big Mac or Quarter Pounder.
Nugget Ingredients and Preparation
To understand why McNuggets are so high in calories, it helps to look at what they are made of. McDonald’s Chicken McNuggets have over 20 ingredients, including:
- Boneless chicken
- Water
- Vegetable oil
- Seasonings (salt, seasoning [yeast extract, salt, wheat starch, natural flavoring, safflower oil, dextrose, citric acid], sodium phosphates)
- Battered and breaded with: wheat flour, yellow corn flour, wheat flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, dextrose, corn starch
- Prepared in vegetable oil (Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness)
- Dimethylpolysiloxane added as an antifoaming agent
Two things stand out about this ingredient list. First, the nuggets are fried, which adds a lot of calories. Frying coats the nuggets in hot oil, adding fat and calories.
Second, the nuggets contain sensory enhancers and preservatives like yeast extract, sodium phosphates, TBHQ, and dimethylpolysiloxane. These compounds boost the flavor, smell, and shelf life of the nuggets. But they also increase the sodium and chemical content.
The high calorie count in McNuggets is directly related to the oils, coatings, flavorings, and preservatives used during processing and cooking.
Health Impact of McNuggets
The 460 calories in a 10 piece serving of McNuggets is a significant chunk of most people’s recommended daily calorie intake.
Consuming these calories from processed fast food rather than whole, nutritious foods can negatively impact health over time. Here are some specific health risks of a high McNugget consumption:
Weight Gain
At over 400 calories, eating 10 McNuggets in one sitting can quickly lead to a calorie surplus if the rest of your meals and snacks are also high calorie. Over time, frequent consumption of calorie dense fast food like McNuggets can cause unhealthy weight gain and obesity.
Heart Disease
The 28 grams of total fat and 5 grams of saturated fat in a 10 piece serving of McNuggets is over one-third of the recommended daily limit for saturated fat. Too much saturated and trans fat consumption raises LDL (“bad”) cholesterol levels in the blood, increasing risk for heart attack and stroke.
Type 2 Diabetes
Heavy consumption of fried, processed fast foods like chicken nuggets is strongly linked to an increased risk of developing type 2 diabetes. The combination of high calories, saturated fat, sodium, and refined carbs can lead to insulin resistance.
Digestive Issues
The high sodium content, enriched flour coating, and preservatives like TBHQ and dimethylpolysiloxane found in McNuggets may cause digestive distress in some people, leading to symptoms like bloating, gas, and diarrhea.
Nutrient Deficiencies
Chicken McNuggets provide protein but are lacking in many vitamins, minerals, and phytonutrients. Relying on nuggets instead of more nutritious whole foods can lead to deficiencies in vitamin A, C, D, E, potassium, calcium, iron, and fiber over time.
Ways to Make McNuggets Healthier
Despite their high calorie, fat, and sodium content, Chicken McNuggets can be part of a healthy diet in moderation. Here are some tips for keeping McNuggets and other fast food relatively nutritious:
- Order a 6 piece nugget instead of a 10 piece to cut calories, fat, and sodium.
- Avoid buying the Mighty Pack or other larger McNugget meals with extra nuggets.
- Only dip 1-2 nuggets in sauce to limit excess fat, sugar, and calories from condiments.
- Choose apple slices or a side salad instead of french fries for a healthier side.
- Watch portion sizes of any other sides, avoiding supersized options.
- Drink water or lowfat milk instead of soda or milkshakes for less sugar.
- Avoid adding cookies, pies, or hot fudge sundaes to your order.
- Split your order with a friend to keep portions in check.
Being mindful of portions, sides, dips, and drinks can help minimize the unhealthy impacts of McNuggets when dining at McDonald’s.
Healthier Homemade Chicken Nugget Options
To control ingredients and get more nutritional value, consider making homemade baked chicken nuggets instead of buying McNuggets.
Some healthier homemade nugget recipes include:
Baked Chicken Nuggets
Ingredients: chicken breasts, breadcrumbs, egg, salt, pepper, olive oil cooking spray
- Cut chicken breasts into bite-size pieces
- Cover with egg, salt and pepper
- Coat with whole wheat breadcrumbs
- Bake at 425°F for 15-20 minutes until cooked through
- Serve with favorite dip or sauce
Greek Yogurt Chicken Nuggets
Ingredients: chicken breasts, Greek yogurt, breadcrumbs, lemon juice, garlic powder, paprika, olive oil
- Cut chicken into nugget pieces
- Marinate in Greek yogurt, lemon juice, and seasonings
- Coat with breadcrumbs
- Bake at 400°F for 18-22 minutes
Broiled Honey Mustard Nuggets
Ingredients: chicken breasts, Dijon mustard, honey, breadcrumbs, parmesan cheese, olive oil
- Cut chicken into nuggets
- Brush with mixture of mustard, honey, and olive oil
- Coat with parmesan breadcrumbs
- Broil 4-5 minutes on each side
Homemade nuggets like these offer more protein, less sodium and fat, and far fewer preservatives and additives compared to McDonald’s Chicken McNuggets.
Healthy Chicken Nugget Alternatives
In addition to homemade nuggets, other healthy alternatives to Chicken McNuggets include:
Grilled Chicken Breast
Plain grilled chicken is lower in calories, fat, carbs, and sodium compared to breaded, fried nuggets. Load it up with veggies or enjoy in a wrap or salad.
Chicken Kebabs
Chicken, vegetables, and sometimes fruit threaded onto skewers and grilled or broiled make a fun, nutritious nugget alternative.
Baked Chicken Tenders
Chicken tenderloins breaded with panko breadcrumbs or protein powder then baked are crispy and delicious with fewer calories than deep fried nuggets.
Chicken Salad
Chicken salad loaded with fruits, vegetables, nuts, and Greek yogurt is nutrient-dense and lower calorie than chicken nuggets from any fast food restaurant.
Chicken and Vegetable Soup
Warm chicken vegetable soup provides protein, fiber, vitamins, and minerals in a comforting low calorie broth.
Conclusion
Chicken McNuggets are a convenient fast food option loved by many. But with 460 calories in a 10 piece serving, they are high in fat, sodium, and calories compared to healthier whole food options.
Eating McNuggets and other processed foods frequently can contribute to obesity, heart disease, diabetes, digestive issues, and nutrient deficiencies over time. By understanding McNugget nutrition facts, choosing healthier sides, and moderating portions, their negative impacts can be minimized.
Consuming homemade baked chicken nuggets, grilled chicken dishes, chicken salads, and chicken soups are all nutritious alternatives to enjoy the taste and protein of chicken in a more balanced diet. Being aware of what you eat, controlling portions and ingredients, and increasing intake of whole foods is key to harnessing the convenience of fast food without sacrificing your health.
