The McDonald’s double cheeseburger is one of the most popular items on the McDonald’s menu. With two beef patties, two slices of cheese, onions, pickles, ketchup, and mustard, it packs a lot of flavor into one sandwich. But is it actually a healthy option?
Nutritional Content of a McDonald’s Double Cheeseburger
Here is the basic nutritional information for a McDonald’s double cheeseburger:
- Calories: 440
- Total Fat: 24g
- Saturated Fat: 10g
- Trans Fat: 1.5g
- Cholesterol: 105mg
- Sodium: 950mg
- Total Carbohydrates: 31g
- Dietary Fiber: 2g
- Sugars: 7g
- Protein: 25g
As you can see, the double cheeseburger is very high in calories, fat, saturated fat, sodium, and cholesterol. It also contains trans fats, which are considered the unhealthiest type of fat.
High Calories and Fat
At 440 calories, the double cheeseburger supplies nearly a quarter of the average adult’s recommended daily calorie intake. The Centers for Disease Control and Prevention (CDC) recommends a daily calorie intake of 1800-2000 calories for adult women and 2200-2400 calories for adult men to maintain a healthy weight.
In addition, nearly half (48%) of the double cheeseburger’s calories come from fat. The recommended limit for total fat intake is 20-35% of total calories. Saturated fat should provide less than 10% of total calories. For a 2000 calorie diet, that would equal 44-78g of total fat and 22g of saturated fat per day.
The double cheeseburger alone contains 24g of total fat and 10g of saturated fat. So consuming one packs nearly a third of the recommended daily limit of saturated fat into a single sandwich.
High Sodium
The double cheeseburger also contains a whopping 950mg of sodium. That’s nearly half (40%) of the American Heart Association’s recommended maximum daily sodium intake of 2300mg per day.
Eating too much sodium can increase blood pressure and raise the risk of heart disease and stroke. Most Americans already consume too much sodium. The average intake is over 3400mg per day, often without realizing it.
Minimal Fiber and Nutrients
While the double cheeseburger provides 25g of protein, which is beneficial, it lacks other nutrients. It contains just 2g of fiber, while the recommended daily fiber intake is 25-30g.
It also does not provide significant amounts of important vitamins and minerals. The two slices of cheese provide a small amount of calcium, but otherwise the sandwich is fairly nutritionally devoid.
Highly Processed
Additionally, the foods that make up the double cheeseburger are heavily processed. The bun is made from refined flour, the beef patties are heavily processed, and the cheese and condiments are far from fresh.
Research shows that diets high in processed meats and refined grains can increase the risk of chronic diseases like heart disease, diabetes, and cancer. Fresh, unprocessed foods are healthier options.
Lack of Fruits, Vegetables, and Fiber
The double cheeseburger contains no fruits, vegetables, or whole grains. Fruits, vegetables, and whole grains provide vitamins, minerals, phytochemicals, antioxidants, and fiber – substances that are important for good health.
Fiber also helps fill you up and provides volume without adding a lot of calories. With only 2 grams of fiber, the double cheeseburger is unlikely to make you feel very full despite being high calorie.
Large Portion Size
In addition to its high calorie, fat, and sodium content, the double cheeseburger has a large portion size. The sandwich weighs in at 5.6 ounces or 158 grams.
For many people, consuming a sandwich of this size and calorie density leads to overeating. It is easy to eat 440 calories very quickly when they come in the form of a double cheeseburger.
Research shows that large restaurant portion sizes can lead people to underestimate how many calories they have consumed. This can undermine satiety cues and lead to passive overeating.
Low in Nutrients You Need
The 2015-2020 Dietary Guidelines for Americans recommend focusing on nutrient-dense foods when selecting the foods that make up your diet. Nutrient-dense foods provide substantial amounts of beneficial nutrients with relatively few calories.
The double cheeseburger is the opposite. It provides a lot of calories without many beneficial nutrients. While it contains protein, it lacks the nutrients, like vitamins, minerals, antioxidants, and phytochemicals, that are important for optimal health.
Higher Risk of Obesity and Chronic Disease
Regularly consuming foods like the double cheeseburger can contribute to an increased risk of obesity and health conditions like heart disease, stroke, type 2 diabetes, and certain cancers.
For example, a 2019 study found that higher intakes of ultra-processed foods like burgers were associated with a higher risk of type 2 diabetes. Processed red meats like burgers may also increase cancer risk, especially colorectal cancer.
The high sodium content also makes the double cheeseburger a food that may raise blood pressure in salt-sensitive individuals. Elevated blood pressure is a major risk factor for heart attacks and strokes.
Better Protein Choices
If you are looking for a protein-rich food, there are healthier options than the double cheeseburger.
Skinless poultry, fish and seafood, eggs, beans, lentils, nuts, seeds, and soy foods like tofu are high protein foods with more nutritional benefits and less unhealthy fats and sodium.
For example, here is how 3 ounces of cooked chicken breast compares nutritionally to the McDonald’s double cheeseburger:
| Food | Calories | Total Fat | Sodium |
|---|---|---|---|
| 3 oz chicken breast | 140 | 3g | 70mg |
| Double cheeseburger | 440 | 24g | 950mg |
Chicken provides high-quality protein with much less fat and sodium. Replacing processed red meats like burgers with lean poultry, fish, beans, or soy foods is a healthier choice.
Healthier Burger Options
If you really want a burger, there are healthier ways to satisfy that craving. Choose:
- A veggie or turkey burger instead of beef
- A single patty instead of a double
- A whole wheat bun instead of white refined flour
- More vegetables like lettuce, tomatoes, onions, mushrooms, etc.
- Avocado instead of cheese
- Condiments like mustard, salsa, or chimichurri instead of mayo or bacon
Look for burgers with leaner protein, more vegetables, minimally processed ingredients, and healthier fats. Avoid ones loaded with saturated fat, sodium, and refined carbs.
Should Be an Occasional Treat
Realistically, most people are going to crave a burger or double cheeseburger from time to time. The key is moderation.
While the double cheeseburger shouldn’t be a daily habit, it can be fine as an occasional treat in an otherwise healthy diet. Just balance it out by focusing on more nutritious whole foods like vegetables, fruits, lean proteins, whole grains, legumes, nuts and healthy fats from foods like nuts, seeds, avocado and olive oil for the rest of your meals.
The Bottom Line
The McDonald’s double cheeseburger is high in calories, fat, sodium and cholesterol and low in fiber and nutrients. Regularly eating foods this energy-dense and nutritionally poor can increase the risk of chronic health problems.
While an occasional double cheeseburger is perfectly fine for most people, it should not be a dietary staple. There are healthier options for satisfying protein foods. Be mindful of your portion size, ingredients, and how often you indulge in fast food burgers.