Should you be lovin' it … or leavin' it? Check out how McDonald’s oatmeal stacks up from a nutritional standpoint.
Is McDonald’s Oatmeal Healthy? Here’s What Dietitians Say
Updated on May 23, 2025
If you need to grab breakfast and there’s a McDonald’s on your route, you might be tempted to grab their oatmeal—even if you’re not normally a fast-food eater. Can’t go wrong with oatmeal, right? It’s not like they top it with whipped cream and caramel sauce!
But is McDonald’s oatmeal healthy … or is it one of those faux health foods? And is it the most nutritious pick on the Mickey D’s breakfast menu, or should you order something else entirely—along with their weirdly great-tasting coffee, of course? We asked two dietitians to break apart this popular bowl so we know exactly what we’re eating. Read on to find out the (delicious) details.
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Is McDonald’s oatmeal healthy?
Overall, “oatmeal is a healthy pick,” and McDonald’s version has a lot going for it, says Lisa Moskovitz, RD, founder of the NY Nutrition Group and author of The Core 3 Healthy Eating Plan. Alas, it’s not perfect. But what is, right? Here’s how this under-$4 morning bowl of oats stacks up.
What’s great about McDonald’s oatmeal
“The oatmeal is definitely one of the better breakfasts on McDonald’s menu,” says Dalia Beydoun, RD, founder of DSB Nutrition in Costa Mesa, California. “The oats and apples provide soluble fiber and antioxidants, which can help with heart health and digestion.”
Beydoun also likes that it doesn’t have much saturated fat (1.5 grams) or sodium (150 mg). And at 320 calories, it can fit into a day of healthy eating for most people, she adds.
What’s not so great about it
There’s one big downside to McDonald’s oatmeal: It’s full of added sugar. “With 18 grams of added sugar, that’s about half the daily limit for men and more than half for women,” Beydoun says. To put this into perspective, McDonald’s oatmeal packs as much sugar as a Hostess Cupcake and almost as much as a full-size Hershey’s bar. Yes, you read that right—and yikes!
That sugar load “can contribute to roller-coaster blood-glucose levels throughout the morning,” Moskovitz says. And that can be a problem if you’re not active in the a.m. and have high insulin or high blood-sugar levels.
What’s in McDonald’s oatmeal, exactly?
If McDonald’s oatmeal tastes sweet and creamy, that’s because it is. It’s made from whole oats and prepared with light cream and brown sugar. It also comes with fiber-rich toppings: diced red and green apples, dried cranberries and two kinds of raisins.
How can you make McDonald’s oatmeal healthier?
Hey, there’s always room for improvement! To optimize this comfort bowl, boost the fiber by sprinkling on chia seeds, almonds or fresh blueberries, Moskovitz says. You could also pump up the protein (it currently has a decent 6 grams) by stirring in protein powder or having the bowl with “a side of amino acid–rich eggs and/or Greek yogurt,” she suggests.
What’s the healthiest breakfast item at McDonald’s?
While the oatmeal is a solid choice, if we have to crown one McDonald’s menu item with the title of “healthiest,” it would be an egg dish. “If you prefer a breakfast with more protein and less sugar to bolster blood-glucose stability, I recommend the Egg McMuffin,” Moskovitz says. (Yes, a registered dietitian just urged you to enjoy an Egg McMuffin!)
This tasty morning treat has 17 grams of protein and only 1 gram of added sugar. “You can pair it with some high-fiber fresh fruit for a more well-rounded, convenient and energizing start to your day,” she adds.
What are healthier alternatives to McDonald’s oatmeal?
Sorry, Ronald, but Starbucks’s Rolled & Steel-Cut Oatmeal takes the healthy-oatmeal crown, according to Beydoun. She appreciates that “it’s customizable and made with steel-cut oats, which have a bit more fiber [than whole oats]. You get toppings like nuts and blueberries, which would be my go-to combo for a more balanced, satisfying meal.”
So now you know. In the end, they’re both solid options and definitely healthier than McDonald’s Big Macs and Starbucks’s sweet treats. Translation: Make your fast-food run early in the day (and choose wisely) whenever possible!
About the experts
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Sources:
- Lisa Moskovitz, RD, founder of the NY Nutrition Group and author of The Core 3 Healthy Eating Plan; email interview, May 19, 2025
- Dalia Beydoun, RD, founder of DSB Nutrition; email interview, May 20, 2025
- McDonald’s: “Fruit & Maple Oatmeal”
- Hostess: “Cupcakes Chocolate”
- Hersheyland: “Hershey’s Milk Chocolate Candy Bar”
- Starbucks: “Rolled & Steel-Cut Oatmeal”
