- McDonald’s Chicken Big Mac is rolling out in restaurants nationwide this week.
- The sandwich will feature two tempura-battered chicken patties, cheese, McDonald’s special Big Mac sauce, lettuce, and pickles on a sesame seed bun.
- From a nutrition perspective, experts say there’s little difference between the Chicken Big Mac and the original, though the latter is made with fewer ingredients.
- You can make the Chicken Big Mac slightly healthier by asking for more lettuce and no sauce.
McDonald’s will be selling its hotly anticipated Chicken Big Mac in the U.S. for the first time nationwide beginning Thursday, October 10 for a limited time.
Like the original triple-decker Big Mac, the Chicken Big Mac will feature cheese, McDonald’s special Big Mac sauce, lettuce, and pickles on a sesame seed bun.
The only difference? The two all-beef patties —that are a staple of the original Big Mac—are swapped out for two tempura-battered chicken patties.
So, how do the original Big Mac and the new Chicken Big Mac compare from a health and nutrition standpoint? Let’s take a look.
Nutritional comparison of the original vs the Chicken Big Mac
Here’s how the nutritional breakdown for the original Big Mac and the Chicken Big Mac, as listed on the McDonald’s website, compare:
Chicken Big Mac
- 530 calories
- 20g fat
- 4.2g saturated fat
- 2.2g salt
- 25g protein
Original Big Mac
- 493 calories
- 24g fat
- 8.8g saturated fat
- 2.2g salt
- 26g protein
Is the Chicken Big Mac healthier than the original?
It probably won’t come as much of a surprise that neither sandwich is particularly healthy.
“I’m a fan of a good quality burger, but Big Macs always feel a little unnecessarily ‘extra’ with the additional bread in the middle,” said Natalie Burrows, nutritional therapist and clinic director at Integral Wellness.
Chicken is often thought of as a healthier choice than beef. However, Burrows said by having crispy chicken in this sandwich, McDonald’s has reduced its nutritional value by processing it, frying it, and adding ingredients.
Still, looking at the numbers, there’s little to tell these two sandwiches apart.
The protein, fiber, and salt content of both sandwiches are roughly the same. There isn’t much difference in calories either.
“What stands out most is the saturated fat change between beef and chicken Big Macs and the carbohydrate total,” said Burrows.
“Beef does have more saturated fat than chicken, and this is because the fat content in chicken is more concentrated in the skin than the meat,” she explained.
As for the carbohydrate increase, Burrows said the 19g of extra carbohydrates in the Chicken Big Mac are likely due to the way the chicken patties have been made.
One of the biggest differences between the Chicken Big Mac and the original is the number of ingredients.
“Only 44% of the chicken patty is chicken breast meat. The rest is a combination of flour, starch, breadcrumbs, flavorings, raising agents, and sugars, including glucose syrup and dextrose,” Burrows said. “If we compare this to a beef patty in the original Big Mac, the ingredients are just one item: 100% pure beef.”
Because of this detail, Burrows said she would have to say the Big Mac is the healthier option.
“Although I do not believe fast, processed food such as McDonald’s can be classed as healthy, the more natural the ingredients, the better they are for us,” she noted.
Simple swaps that can improve the Chicken Big Mac’s nutritional value
Still, if you’d like to try the Chicken Big Mac, there are a few swaps you can make when placing your order to make it a little healthier.
“Ask for extra lettuce,” said Dr. Peter Brukner, nutritionist at Fatlotofgood. “This adds more crunch and fiber without many calories.”
“You can also ask for light or no sauce. The special sauce can have many calories and fat, so using less or none is better,” he added.
Another way to make a Chicken Big Mac meal a little healthier is to choose a side salad instead of fries.
“This gives you more vegetables and less calories,” Brukner said.
If you aren’t feeling too peckish, he also suggested sharing a sandwich instead of eating a full one.
Nevertheless, Burrows said it’s difficult to make a menu item like this healthier without drastically changing it. Eating foods like the Chicken Big Mac only in moderation is always a better choice.
“When we are eating fast food, we have to acknowledge that it is not healthy for us, and to try to make it healthy may lure us into a false sense of illusion that we can eat it more often than we should,” she said.
Healthier items on the McDonald’s menu
If you really want to make a healthier choice when dining at McDonald’s, you may want to order something else on the menu.
Brukner suggests the grilled chicken salad.
“This salad comes with lean protein and many vegetables, making it a very good choice — you just need to be careful with too much dressing,” he said.
Burrows also suggests considering the grilled wraps on the McDonald’s menu.
She said that opting for grilled items rather than crispy options reduces the amount of frying and processing the chicken has gone through, which is a plus.
However, she noted that many of these are ultra-processed and can still have a high fat content.
The grilled McChicken sandwich is another option.
“This item has less calories and fat compared to the fried chicken sandwich, but still tastes delicious,” says Brukner.
Takeaway
Neither the original Big Mac nor the Chicken Big Mac are healthy choices.
However, from a nutrition standpoint, the original Big Mac may have a slight edge because it’s made with fewer ingredients and has a lower carbohydrate content.
Bottom line, it’s best to eat ultra-processed fast food in moderation.
