The healthiest McDonald's burger in Singapore is the plain Hamburger: 253 calories, 14g of protein and 690mg of salt. We checked all 21 burgers on McDonald's Singapore's menu against two rules, using the nutrition labels on mcdonalds.com.sg. 14 of the 21 have 1,000mg of salt or more, so for each one we've listed a lighter swap.
How we judged it
- Salt check. Under 1,000mg of sodium, which is half of the Health Promotion Board's 2,000mg daily limit.
- Protein for the calories. Of the burgers that pass, the most protein per 100 calories (protein ÷ calories × 100) wins.
Our Instagram post ranked 16 of these burgers. The other five are marked below; the Hamburger wins either way.
All 21 burgers: the seven that pass the salt check
Ranked by protein for the calories.
| Burger | Calories | Protein | Carbs | Fat | Sat fat | Salt (sodium) | % of a day's salt | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Hamburger 🏆 | 253 | 14g | 31g | 8g | 4g | 690mg | 34% | 5.5g |
| Cheeseburger | 303 | 16g | 32g | 12g | 6g | 860mg | 43% | 5.3g |
| Double Filet-O-Fish | 466 | 24g | 48g | 20g | 8g | 756mg | 38% | 5.2g |
| Filet-O-Fish | 332 | 15g | 38g | 13g | 5g | 562mg | 28% | 4.5g |
| Smoky Beef Burger (not in the Instagram post) | 378 | 17g | 32g | 20g | 8g | 817mg | 41% | 4.5g |
| McChicken with Cheese (not in the Instagram post) | 441 | 18g | 43g | 22g | 6g | 921mg | 46% | 4.1g |
| McChicken | 391 | 15g | 42g | 18g | 3g | 751mg | 38% | 3.8g |
The fourteen that fail (lowest salt first)
| Burger | Calories | Protein | Carbs | Fat | Sat fat | Salt (sodium) | % of a day's salt | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| McCrispy | 638 | 24g | 61g | 33g | 6g | 1,021.6mg | 51% | 3.8g |
| Double McCrispy (not in the Instagram post; label doesn't add up) | 1,004 | 41.2g | 61g | 55.6g | 6g | 1,022.6mg | 51% | 4.1g |
| Double Smoky Beef Burger (not in the Instagram post) | 519 | 29g | 33g | 30g | 13g | 1,113mg | 56% | 5.6g |
| Quarter Pounder with Cheese | 507 | 32g | 38g | 25g | 13g | 1,265mg | 63% | 6.3g |
| McSpicy | 541 | 23g | 50g | 28g | 6g | 1,269mg | 63% | 4.3g |
| Big Mac | 558 | 28g | 48g | 28g | 11g | 1,321mg | 66% | 5.0g |
| Double McChicken | 601 | 26g | 61g | 29g | 6g | 1,343mg | 67% | 4.3g |
| Double Cheeseburger | 443 | 27g | 34g | 22g | 12g | 1,360mg | 68% | 6.1g |
| Buttermilk Crispy Chicken | 739 | 26g | 64g | 42g | 7g | 1,422mg | 71% | 3.5g |
| McSpicy with Cheese | 591 | 26g | 51g | 32g | 8g | 1,439mg | 72% | 4.4g |
| Double Quarter Pounder with Cheese | 717 | 50g | 39g | 40g | 20g | 1,698mg | 85% | 7.0g |
| Triple Cheeseburger | 580 | 38g | 34g | 32g | 18g | 1,719mg | 86% | 6.6g |
| Double McSpicy | 833 | 38g | 66g | 46g | 9g | 2,161mg | 108% | 4.6g |
| Double McSpicy with Cheese (not in the Instagram post) | 883 | 41g | 67g | 50g | 12g | 2,331mg | 117% | 4.6g |
Usually order one of these? Swap it
The swap is the same kind of burger (beef or chicken) from the five finalists in our post, with the most protein. Biggest salt saving first. The Double McCrispy is left out because its label doesn't add up (1,004 calories listed, but its own macros give 909).
| If you order | Swap to | Calories | Salt | Protein |
|---|---|---|---|---|
| Double McSpicy with Cheese | McChicken | −492 | −1,580mg | −26g |
| Double McSpicy | McChicken | −442 | −1,410mg | −23g |
| Triple Cheeseburger | Cheeseburger | −277 | −859mg | −22g |
| Double Quarter Pounder with Cheese | Cheeseburger | −414 | −838mg | −34g |
| McSpicy with Cheese | McChicken | −200 | −688mg | −11g |
| Buttermilk Crispy Chicken | McChicken | −348 | −671mg | −11g |
| Double McChicken | McChicken | −210 | −592mg | −11g |
| McSpicy | McChicken | −150 | −518mg | −8g |
| Double Cheeseburger | Cheeseburger | −140 | −500mg | −11g |
| Big Mac | Cheeseburger | −255 | −461mg | −12g |
| Quarter Pounder with Cheese | Cheeseburger | −204 | −405mg | −16g |
| McCrispy | McChicken | −247 | −270.6mg | −9g |
| Double Smoky Beef Burger | Cheeseburger | −216 | −253mg | −13g |
Good to know
- One slice of cheese adds 50 calories and 170mg of salt. It's exactly the same on all four burgers McDonald's sells with and without cheese: Hamburger and Cheeseburger, McChicken, McSpicy, and Double McSpicy.
- Need the protein? The most you can get under 1,000mg of salt is the Double Filet-O-Fish: 24g of protein for 466 calories and 756mg.
- The saltiest burger is the Double McSpicy with Cheese: 2,331mg, 117% of a day's limit in one burger.
- The gym pick fails. The Double Quarter Pounder with Cheese has the most protein on the menu (50g) and the most for its calories (7.0g per 100 kcal), but 1,698mg of salt (85% of a day) and 20g of saturated fat.
- Chicken isn't automatically lighter. The McChicken has 138 calories more than the Hamburger, for 1g more protein.
Need more protein?
The champion has 14g of protein. Add one scoop of PEScience Select (Chocolate Peanut Butter Cup: 23g protein, 120 calories) later in the day and you're at 37g of protein for 373 calories, still fewer calories than one McChicken (391).
The limits
- Burgers only. Fries, drinks and sauces add more salt and calories.
- McDonald's own figures. Actual portions vary by restaurant. The item pages say the information is current as of December 2023.
- Salt means sodium here, as McDonald's lists it. HPB's 2,000mg daily limit is also for sodium, about a teaspoon (5g) of salt.
- Not included: family meals and Happy Meals.
Frequently asked questions
What is the healthiest burger at McDonald's Singapore?
On McDonald's Singapore's own labels, the plain Hamburger: 253 calories, 14g of protein and 690mg of sodium. It's the lightest burger on the menu, passes a salt check of under 1,000mg, and has the best protein for its calories of the seven burgers that pass.
Which McDonald's Singapore burger has the most salt?
The Double McSpicy with Cheese, with 2,331mg of sodium, followed by the Double McSpicy at 2,161mg. Both are more than the Health Promotion Board's 2,000mg daily limit in one burger.
How many calories are in a McSpicy?
A McSpicy has 541 calories, 23g of protein and 1,269mg of sodium, according to McDonald's Singapore. A McChicken instead saves 150 calories and 518mg of sodium, for 8g less protein.
Which McDonald's burger has the most protein?
The Double Quarter Pounder with Cheese, with 50g of protein for 717 calories. It also has 1,698mg of sodium (85% of a day's limit) and 20g of saturated fat. Under 1,000mg of sodium, the most protein is the Double Filet-O-Fish: 24g for 466 calories and 756mg.
What's a lighter swap for a Big Mac?
A Cheeseburger: 255 fewer calories and 461mg less sodium, for 12g less protein. If you want to keep the protein, the Double Filet-O-Fish saves 92 calories and 565mg of sodium for 4g less protein.
Sources: Nutrition Facts on each item's page at mcdonalds.com.sg (McDonald's Singapore menu, read 27 Oct 2026, re-checked 29 Oct 2026). Health Promotion Board (2,000mg daily sodium limit). PEScience Select label (Chocolate Peanut Butter Cup). Couz-Nutri is not affiliated with McDonald's.
General information only, not medical or dietary advice.
