Fast food is convenient and tasty, but it often comes with a high calorie price tag. Two of the most popular items at McDonald’s are the Quarter Pounder burger and medium fries, but just how many calories are in these fast food favorites? Let’s take a closer look at the nutritional information to find out.
Calories in a Quarter Pounder
The McDonald’s Quarter Pounder with cheese contains the following nutrition facts:
- Calories: 520
- Total fat: 28g
- Saturated fat: 10g
- Trans fat: 1.5g
- Cholesterol: 80mg
- Sodium: 980mg
- Total carbs: 34g
- Dietary fiber: 2g
- Sugars: 7g
- Protein: 27g
So a standard McDonald’s Quarter Pounder with cheese has 520 calories. This provides a significant portion of the recommended daily calorie intake in just one burger.
The Quarter Pounder gets a majority of its calories from fat (28g total fat, 10g saturated fat) and carbohydrates (34g total carbs). It also contains 980mg of sodium, which is over 40% of the daily recommended limit of 2300mg per day.
Quarter Pounder Ingredients
What exactly is in a Quarter Pounder that adds up to 520 calories?
The main ingredients in a McDonald’s Quarter Pounder with cheese are:
- Beef patty
- Cheese slice
- Ketchup
- Mustard
- Pickles
- Onions
- Sesame seed bun
The beef patty itself contains 250 calories. It is a quarter pound of beef, cooked and crusted with salt and pepper. The cheese slice adds another 50 calories. Condiments like ketchup, mustard, pickles, and onions contribute negligible calories.
The sesame seed bun accounts for the majority of the carbohydrates. A standard white burger bun contains around 150-200 calories. This puts the total calories for the Quarter Pounder sandwich right around 520 calories.
Ways To Reduce Quarter Pounder Calories
While 520 calories may seem high for just one burger, there are ways you can reduce the calorie count of a Quarter Pounder if you want a slightly healthier option:
- No cheese: Omitting the cheese slice reduces calories by about 50
- No mayo: Skipping mayonnaise-based spreads cuts around 100 calories
- No bun: Having your Quarter Pounder in a lettuce wrap saves 150-200 calories from the bun
- Substitute vegetables: Replacing fried onions with fresh lettuce and tomato saves about 20 calories
You can also customize your Quarter Pounder when ordering by requesting any of these modifications. Just keep in mind that special requests may come with an additional charge.
Calories in McDonald’s Medium French Fries
Now let’s look at the second part of this fast food duo – McDonald’s medium french fries:
- Calories: 380
- Total fat: 19g
- Saturated fat: 3g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 250mg
- Total carbs: 50g
- Dietary fiber: 5g
- Sugars: 0g
- Protein: 5g
A medium order of fries from McDonald’s contains 380 calories. Like the Quarter Pounder, the majority of calories come from carbohydrates (50g total carbs). There is also 19g of total fat per serving.
Medium Fries Ingredients
McDonald’s french fries contain just three simple ingredients:
- Potatoes
- Vegetable oil (canola, corn, soybean, and/or sunflower oil)
- Natural beef flavor (contains hydrolyzed wheat and milk)
The potatoes are the main source of carbohydrates. The fries are fried in a blend of vegetable oils, contributing most of the fat content. There are also trace amounts of beef flavoring made from wheat and milk.
Ways to Reduce Medium Fries Calories
If 380 calories seems too high for a medium fry, here are some tips to reduce the calorie count:
- Downsize: A small fry has 230 calories, cutting 150 calories
- Limit salt: Ask for no salt to avoid excess sodium
- Share: Split a medium fry with a friend
- Substitute: Choose a side salad (15 calories without dressing) or apple slices (35 calories)
As with the Quarter Pounder, you can customize your french fry order to make it a bit healthier.
Quarter Pounder and Medium Fries Calories Total
Now let’s add up the calories for a complete McDonald’s Quarter Pounder meal with a medium fry and drink:
- Quarter Pounder: 520 calories
- Medium fries: 380 calories
- Medium Coke: 210 calories
The total calorie count for a Quarter Pounder, medium fries, and medium Coke at McDonald’s comes out to 1110 calories.
That’s over half the recommended 2000 daily calories for an average adult in just one fast food meal!
Daily Calorie Recommendations
To put the McDonald’s Quarter Pounder meal into context, here are the recommended daily calorie intake levels based on age and gender:
| Age | Male | Female |
|---|---|---|
| 19-25 years | 2,400-2,600 | 1,800-2,000 |
| 26-50 years | 2,200-2,400 | 1,800-2,000 |
| 51+ years | 2,000-2,200 | 1,600-1,800 |
As you can see, an entire day’s worth of calories can be consumed in just one fast food meal!
Ways To Reduce Calories in a Quarter Pounder Meal
While the Quarter Pounder, fries, and soda pack a serious calorie punch, there are ways you can reduce the calorie count of your fast food meal:
- Split/share: Split the burger and fries with a friend to cut calories in half
- Size down sides: Opt for a small fry and small soft drink
- Healthier sides: Substitute fries for apple slices and soda for water
- Customize options: Request less cheese, no mayo, lettuce wrap, etc.
- Limit extras: Avoid additional high-calorie sauces and toppings
Making simple modifications can lead to major calorie savings over time. Additionally, enjoying fast food in moderation as an occasional treat, rather than a regular meal, can help limit calorie intake.
Conclusion
A McDonald’s Quarter Pounder contains 520 calories, while a medium order of french fries has 380 calories. Together with a medium soft drink, the total calories add up to 1110 for a typical McDonald’s Quarter Pounder meal.
With some simple customizations and smarter menu choices, you can still enjoy your favorite fast food burgers and fries while consuming fewer calories. Just be mindful of portion sizes and ingredient choices to keep your fast food meals in check.
