A McChicken patty is one of the staple menu items at McDonald’s. But like many fast food options, it can be high in calories, especially if served as part of a meal with fries and a drink. So how many calories are actually in a McChicken patty on its own? Let’s take a closer look.
Calories in a McChicken Patty
According to the McDonald’s nutrition information, a single McChicken patty contains 370 calories. This is just for the breaded chicken patty itself, without any bun or toppings.
Here is a quick breakdown of the nutrition facts for a McChicken patty:
- Calories: 370
- Total Fat: 16g
- Saturated Fat: 3g
- Trans Fat: 0.5g
- Cholesterol: 55mg
- Sodium: 770mg
- Total Carbohydrates: 29g
- Dietary Fiber: 2g
- Sugars: 2g
- Protein: 16g
As you can see, while high in protein, a single McChicken patty is quite high in calories, fat, and sodium compared to many other protein options.
How the McChicken Patty Compares
To put the 370 calories into perspective, here is how a McChicken patty compares to some other similar fast food menu items:
- Chick-fil-A Chicken Sandwich Patty: 190 calories
- Wendy’s Grilled Chicken Patty: 230 calories
- Burger King Whopper Jr. Patty: 220 calories
- McDonald’s Hamburger Patty: 250 calories
A single McChicken patty contains significantly more calories than the chicken sandwich patties from other leading fast food chains. The only item with more calories than the McChicken patty is the Whopper Jr. patty at Burger King.
Lower Calorie Options at McDonald’s
If you want to lower the calorie count of your McDonald’s order, there are some healthier options that can help:
- Hamburger patty: 250 calories
- Artisan Grilled Chicken Sandwich: 350 calories
- 4 piece McNuggets: 190 calories
- Side salad with vinaigrette dressing: 15 calories
Choosing grilled chicken over crispy chicken, getting a hamburger instead of a McChicken, and pairing it with a salad can reduce the calories significantly compared to just ordering a McChicken sandwich alone.
Tips for Eating a McChicken Patty as Part of a Healthy Diet
While a McChicken patty is high in calories, fat, and sodium, it can possibly fit into a healthy diet in moderation if you follow some best practices:
- Order the McChicken patty à la carte instead of as a meal with fries and a drink
- Ask for lighter dipping sauce options like barbecue sauce instead of mayonnaise-based sauces
- Avoid adding extra toppings like bacon or cheese that will further increase calories, fat, and sodium
- Pair your McChicken sandwich with a side salad or sliced apples instead of fries for balance
- Split the sandwich in half and share it or save half for another meal
- Drink water or unsweetened tea instead of soda for zero calories
- Balance your meal with more fruits, vegetables, and lean protein at your other meals that day
Making smart choices about how you order and what you pair with it can allow you to eat a McChicken patty occasionally while maintaining a nutritious diet. Moderating portions is also key.
How Physical Activity Helps Offset McChicken Patty Calories
Another way to help compensate for the 370 calories in a McChicken patty is through physical activity. Here are some estimates for how much exercise it would take to burn those calories:
- Walking (3mph): 74 minutes
- Jogging (5mph): 44 minutes
- Cycling (moderate pace): 37 minutes
- HIIT workout: 30-45 minutes
- Swimming laps: 42 minutes
- Elliptical workout: 38 minutes
Of course, the amount of time needed to burn 370 calories can vary significantly based on your body weight and intensity level. But this gives you a basic idea that 30-75 minutes of moderate to vigorous exercise should be enough to negate the calories from a McChicken patty.
Combining healthy eating habits with regular physical activity is key for managing your weight and health if you occasionally eat fast food like McChicken sandwiches.
Should You Eat a McChicken Patty Every Day?
While an occasional McChicken sandwich may fit into your diet and activity level, regularly eating one every day is not recommended.
Here are some downsides of eating a McChicken patty daily:
- Very high sodium – A McChicken patty has 770mg sodium. Most experts recommend limiting sodium to under 2300mg per day.
- May increase risk of obesity and chronic illness – Fast food is linked to increased obesity risk when eaten regularly.
- Lack of nutrients – Fast food like McChicken patties are very low in nutrients versus healthier whole foods.
The best practice would be to limit eating McChicken sandwiches or other fast food items to 1-2 times per week at most. Be sure to balance it with nutrient-dense healthy foods and physical activity on a daily basis. Moderating your portions of any fast food is also important.
Healthier Homemade McChicken Patty Recipe
If you love the taste of a McChicken patty, you can make a healthier version at home. Here is a recipe for a homemade baked McChicken patty:
Ingredients:
- 1 boneless, skinless chicken breast (4oz)
- 1⁄4 cup whole wheat breadcrumbs
- 1 tbsp low-fat milk
- 1 tsp Dijon mustard
- 1⁄2 tsp paprika
- 1⁄4 tsp garlic powder
- 1⁄4 tsp onion powder
- 1⁄4 tsp dried thyme
- Pinch of black pepper
- 1 tsp olive oil
- 2 whole wheat hamburger buns
- Lettuce, tomato, onion (for serving)
Instructions:
- Preheat oven to 375°F. Line a baking sheet with parchment paper.
- In a food processor, pulse the chicken breast until finely ground. Transfer to a bowl.
- To the bowl, add the breadcrumbs, milk, mustard, paprika, garlic powder, onion powder, thyme and pepper. Mix until uniformly combined.
- Form the mixture into two evenly shaped patties, about 1⁄2 inch thick.
- Heat the olive oil in a skillet over medium heat. Cook patties 3-4 minutes per side until browned and cooked through.
- Transfer patties to the baking sheet and bake for 10 minutes until crispy.
- Serve patties inside whole wheat buns with your choice of toppings like lettuce, tomato and onion.
This recipe provides a great healthy swap for a classic McChicken sandwich. Each patty contains just 140 calories and has far less sodium and fat versus the original.
Frequently Asked Questions
1. What is in a McChicken patty?
A McChicken patty contains a seasoned, breaded and fried chicken breast in McDonald’s signature crispy coating. The ingredients include chicken breast with rib meat, water, seasoning (salt, flavoring, autolyzed yeast, food starch-modified, salt, wheat starch), as well as a coating that includes enriched bleached flour, yellow corn flour, food starch-modified, salt, spices, wheat starch, dextrose, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate). It may also contain milk ingredients.
2. Is a McChicken patty real chicken?
Yes, a McChicken patty does contain 100% real chicken breast meat. The breast meat is ground, seasoned and formed into a patty, then breaded and fried. The only non-chicken ingredients are added starches and seasonings in small quantities.
3. Is a McChicken patty healthy?
No, while it does contain lean protein, a McChicken patty is quite high in calories, fat, sodium, and processed ingredients. It lacks nutrients found naturally in whole, unprocessed foods. Eating McChicken patties regularly is not recommended as part of a healthy diet. Enjoying one occasionally in moderation can be part of a balanced approach for some people who are active and have otherwise nutritious diets.
4. Is a McChicken better for you than a hamburger?
McChicken patties and hamburgers have similar amounts of calories and fat at McDonald’s. Chicken has slightly less saturated fat compared to beef. However, McChicken patties also contain more sodium. Hamburgers may be a better choice for limiting sodium intake. Overall, neither option is highly nutritious and should be eaten in moderation.
5. Is a grilled McChicken sandwich healthier?
Yes, grilled chicken is often the healthier cooking method. A grilled McChicken sandwich has fewer calories (300 cal) and fat (9g) compared to the original fried McChicken sandwich. The grilled option has about 80 fewer calories and 7g less fat. So for a lighter option, you can request your McChicken sandwich be made with grilled chicken.
Conclusion
A single McChicken patty from McDonald’s contains 370 calories, 16g of fat, and 770mg of sodium. While it provides protein, it is quite high in calories and processed ingredients compared to homemade alternatives. Enjoying the occasional McChicken can be part of a balanced diet, but regular consumption is not recommended. Pairing it with healthier sides, exercising portion control, and balancing your diet overall are keys to maintaining good nutrition if you occasionally eat fast food chicken sandwiches. Making homemade baked versions can also help increase the nutrients while lowering fat, sodium and calories.
