What's the healthiest meal to order from McDonald's? As fast food giant's sales plunge, Health Editor EVE SIMMONS argues that the Big M isn't bad for you - some burgers are healthier than an egg sandwich

It is the food brand with perhaps the worst reputation in modern history when it comes to health credentials.McDonald's - which feeds around 4 million Britons every day - is thought, by many, to define the term junk food, with its menu of Big Mac burgers and deep-fried chicken. But is its bad rap justified?As a health editor with more than a decade of experience writing about diet and nutrition, among other topics, I will put my reputation on the line by stating that the fast food giant isn't actually that bad for you.McDonald's has undergone a health kick over the last decade, reducing salt, sugar and fat from meals, as well as slashing 11.8 billion calories across its UK menu since 2020.As for the infamous claims that the meat patties are made from low-quality animal innards; it is in fact chicken breast or forequarter and flank cuts of beef. Despite this, sales have dipped, with profits recently reaching a four-year low - a trend that's been blamed on the increasingly health-conscious consumer.Now, with the help of nutritionist Holly Caske, we reveal the meals that are no worse for you than an average chicken sandwich. Some choices, in fact, are even healthier. A hamburger contains a surprisingly low 250 calories and only 3.5g of saturated fatHamburger (with optional small fries and milk)Per burger: 255 calories, 3.5 grams saturated fat, 6.9g sugar, 13g protein, 2.1g fibre, 1.1g saltPer small fries: 237 calories, 1.1g saturated fat, 0.4g sugar, 2.3g protein, 2.6g fibre, 0.4g saltYou might think burgers are high-fat foods - but not this one. In fact, you'll find three times more saturated fat in an egg mayonnaise sandwich. While the protein is low, and unlikely to keep you full for long, pairing the burger with a bottle of milk takes the total up to over 20g - roughly the amount experts recommend you eat at every meal, while adding around 100 calories.The two-and-a-half sugars come from the bun and ketchup, some of which occurs naturally in the tomatoes. Holly Caske, nutritionist at Biomel gut health, said she's 'pleasantly surprised' by the nutritional content of a hamburger and small fries.'A plain hamburger is one of the more sensible options on the menu, and I was surprised by how modest the salt is - with small fries it comes to around 1.5g, a quarter of the daily maximum. 'What's missing is fibre, which supports gut health and helps keep you fuller for longer. Adding a bag of carrot sticks or apple slices is an easy way to top it up.'Chicken Nugget Happy Meal with carrot sticks and milk McDonald's Happy Meals now come alongside vegetables, fruit and milk, rather than fizzy popPer meal with four nuggets: 333 calories, 3.9g saturated fat, 18.2g sugar, 19.5g protein, 3.3g fibre, 0.7g saltThere's about as many calories here as you'll find in a trendy avocado on toast lunch, with roughly the same amount of saturated fat - the type that can damage arteries and raise heart attack risk.The sugar count seems high, but Caske says: 'Almost all of it is natural sugar in the milk and carrots. That isn't "free sugar" that we're advised to cut down on, which means sugar added to food and drink, or found in honey, syrups and fruit juice.'Despite being deep-fried, there's less than 4g of saturated fat in a portion - just a fifth of a woman's daily limit and less than a seventh of a man's. The saturated fat limit varies for children, depending on age, but experts suggest five- to 10 year-olds have no more than roughly 19g daily.Cheeseburger The difference in calories between a cheeseburger and a hamburger is just 50 - so choose what you prefer, experts suggestPer burger: 303 calories, 5.8g saturated fat, 7.5g sugar, 16g protein, 2.1g fibre, 1.4g saltCaske says: 'When you can, I'd choose the plain hamburger. The cheese slice only adds 48 calories, but it takes the saturated fat from 3.5g to 5.8.'However, the cheeseburger is still no fattier than a bowl of pesto pasta or a curry made with coconut milk. The two teaspoons of sugar are mostly naturally occurring in the cheese, she says, but some is also added to the bun and the ketchup. Egg and Cheese McMuffin The breakfast favourite is less fatty and sugary than a granola and yoghurt bowlPer muffin: 296 calories, 5g saturated fat, 2.6g sugar, 15g protein, 1.8g fibre, 0.96g saltThere are fewer calories, less sugar and virtually the same saturated fat as you'll find in a 'healthy' breakfast of yoghurt, granola and fruit. While there's a little less protein than a typical yoghurt pot, there's about as much as a portion of bircher muesli - but without the additional sugar that comes from dried fruits and apple juice that's found in many breakfasts. The low fibre is unfortunate for a breakfast food, as this tends to be the meal that delivers the most. 'At home, porridge or wholegrain cereal with fruit will give you more fibre, along with more vitamins and minerals,' Caske adds, describing the McMuffin as a 'reasonable' breakfast.Caske advises adding an apple bag for just under 2g of extra fibre, which takes the total up to roughly the equivalent of a slice of wholemeal bread. Crispy tikka chicken wrap Nutritionist Holly Caske says the chicken tikka wrap would be her meal of choicePer wrap: 455 calories, 2g saturated fat, 4.2g sugar, 21g protein, 4.8g fibre, 1.8g saltCaske says this wrap has more protein and more than twice the fibre of a hamburger, so it may keep you fuller. 'It's a shame that McDonald's got rid of its grilled chicken option, as it's lower in calories,' she adds. This is a sensible choice that offers a sixth of your daily fibre needs - and even more if you add a bag of apples and carrots.The one teaspoon of sugar - from the mango and lime chutney - is worth it for the extra fibre from the fruit.Crispy chicken salad McDonald's chicken salad is a better option than the Pret-a-Manger alternative, experts sayPer salad: 355 calories, 3.5g saturated fat, 3.7g sugar, 21g protein, 3.5g fibre, 1.3g saltAs far as chicken salads go this one isn't bad at all, says Caske.In fact, compared to Pret's Chef's Italian Chicken Salad, it's far less calorific, fatty and sugary. There's also a gram less salt. You'll also get more fibre here, but less protein - although only slightly (25.3g in Pret's salad). The amount of saturated fat here - from the dressing - is only around a 10th of a man's recommended daily limit, and a sixth of a woman's. 'The fibre is a little low, so I'd recommend adding a carrot or apple bag, or both, to top it up,' says Caske.McCrispy The calorie content in the McCrispy is at the lower end of the 400-600 that nutritionist Holly Caske recommendsPer burger: 484 calories, 2g saturated fat, 6.9g sugar, 26g protein, 3.7g fibre, 1.9g saltSometimes, a larger burger is a healthier choice than a small, low-calorie option, says Caske.'If you're having McDonald's, a meal that fills you up may be a better choice than the lowest-calorie item, which can leave you hungry and snacking later. 'The McCrispy has 26g of protein and nearly 4g of fibre, which should be satisfying.'However, she advises keeping salt low in the rest of the day's meals, as the burger is on the salty side.The sugar count is relatively high - all of which comes from the sweet sourdough bun and the chicken batter. Chicken Selects with carrot sticks and apple slices Pairing three chicken selects with carrots and apples is a filling and healthy optionPer three Chicken Selects with carrot and apple bags: 416 calories, 1.6g saturated fat, 15.8g sugars, 23g protein, 5.6g fibre, 1.8g saltThe sugar here is naturally occurring in the carrots, apples and the wheat used for the chicken batter.There's nearly twice as much protein in just three chicken tenders than a hamburger - making this combination a more satisfying choice. The salt is relatively high, so Caske suggests balancing with low salt meals for the rest of the day.