LogmaA McDonald's McRib has 520 calories, with 24 grams of protein, 28 grams of fat, 46 grams of carbs, 13 grams of sugar and 890 milligrams of sodium. So the sandwich on its own is about a quarter of a 2,000 calorie day. The part most people miss is the barbecue sauce, which is where almost all the sugar and a big chunk of the salt come from.
The McRib is back for 2026, returning around November 2 and expected to leave near the end of the month, so this is the few weeks a year you can actually order one. Here are the real numbers, what the combo adds up to, and the fastest way to log it without guessing.
McRib calories and full nutrition
These are the figures from McDonald's published nutrition data for the US McRib. It is a limited item, so it is worth checking the number again when it lands near you, but this is what it has been.
| Nutrient | Per McRib | Share of a 2,000 cal day |
|---|---|---|
| Calories | 520 | About 26% |
| Protein | 24 g | A solid hit |
| Total fat | 28 g | About 36% |
| Saturated fat | 9 g | About 45% |
| Carbs | 46 g | |
| Sugar | 13 g | Mostly added |
| Sodium | 890 mg | About 39% |
The good news is the protein. At 24 grams, the McRib gives you about as much protein as a Quarter Pounder, and more than most people guess for a saucy sandwich. If you are tracking protein, that part works in your favor.
The sugar and sodium are the real story
A sandwich is not supposed to taste like dessert, but the McRib sort of does, and the barbecue sauce is why. Of its 13 grams of sugar, almost all of it is added sugar from the sauce. That is about a quarter of the 50 gram daily added sugar limit in the FDA Daily Values, spent on one sandwich before anything you drink.
Sodium is the bigger one. At 890 milligrams, a single McRib is about 39 percent of the 2,300 milligram daily cap. The 9 grams of saturated fat land near 45 percent of the daily value too. None of that makes it off limits. It just means the McRib is a treat you plan for, not a default lunch, and the rest of your day reads lighter if you know the number going in.
The McRib combo adds up fast
Here is where people get caught out. The sandwich is 520, but almost nobody orders it alone.
| Order | Calories |
|---|---|
| McRib only | 520 |
| Medium fries | 320 |
| Medium Coca-Cola (about) | 210 |
| McRib medium combo | About 1,050 |
So the combo lands around 1,050 calories, and a large meal pushes past 1,200. Soft drink sizes vary by location, so the drink is the number to double check. If you want the meal to fit, the easy swaps are a water or diet drink, which takes about 200 calories straight off, and sharing the fries. None of that requires skipping the McRib.
Is the McRib back in 2026, and for how long
Yes. For 2026 the McRib is set to return around November 2 and run through roughly November 29, about a four week window, according to Baller Alert and the fan run McRib Locator.
It is not truly national. McDonald's calls it a limited item, availability varies by restaurant, and some regions, reportedly much of New England, opt out again this year. McDonald's does not set a national price either, so what you pay depends on the store. The short version: if it shows up near you, that is your window, and the calorie math above is what you are working with.
How to log a McRib in a few seconds
The slow way is to open a tracker, search "McRib", scroll past a dozen near matches, pick one, then search again for the fries and the drink. Three items, three searches, and you are standing in the parking lot doing data entry.
The faster way is to just say the order. With Logma, you tap the mic and talk:
"A McRib, a medium fries and a medium Coke from McDonald's."
Logma counts all three items and logs the calories and macros in about 3 seconds. If you would rather type, type the same sentence and you get the same result. There is no account to set up and your log stays on your phone, which is handy when you are logging a quick drive thru stop and do not want to make a project of it. More on why a fast log is the one you actually keep is in this post on logging in 3 seconds.
How to fit a McRib into your day
One 520 calorie sandwich does not undo anything. Weight comes from the weekly average, not a single lunch, so the move is to plan around it, not panic about it. A few honest ways to do that:
- Bank it. If you know a McRib run is coming, keep breakfast and dinner a little lighter that day. You are spending calories you set aside, not going over.
- Cut the add ons, not the sandwich. Swapping the soft drink for water and skipping or sharing the fries can take 400 to 500 calories off the meal while you still get the thing you came for.
- Use the protein. 24 grams is a real amount. A McRib leaves you fuller than a 520 calorie snack would, so it is not a bad use of the calories if you build the rest of the day around it.
If you are not sure how many calories you have to work with in the first place, the free calorie calculator gives you a daily target in a minute, and this guide to the calorie deficit explains how much room a treat actually takes up.
Why a quick log beats a photo for this one
Photo calorie apps are having a moment, and they are genuinely fast for a plate you can see. The McRib is a good example of where a photo struggles, though. The calories here are mostly in the barbecue sauce, and a camera cannot measure sauce. It sees a sandwich and guesses. Saying "a McRib" names the exact item, sauce and all, so the number comes straight from the known nutrition rather than a visual estimate. That is the same reason describing a plate often beats weighing it for everyday meals.
To be fair, if you mostly eat packaged food with barcodes, a scan and search app is still the right tool, and there is no shame in the McDonald's app showing you the number too. Where talking wins is the messy, saucy, no label stuff, which the McRib very much is. If you want the full field compared by how you log, our seasonal menu breakdowns and app guides go deeper.
FAQ
How many calories are in a McRib?
A McDonald's McRib has 520 calories, with 24 grams of protein, 28 grams of fat, 46 grams of carbs, 13 grams of sugar and 890 milligrams of sodium. It is a limited item, so check the number again when it returns near you.
How many calories are in a McRib combo meal?
About 1,050 calories for a medium combo: the 520 calorie McRib, medium fries at 320, and a medium Coca-Cola at roughly 210. A large meal pushes past 1,200. Swapping the soft drink for water takes about 200 calories off.
Is the McRib healthy?
It is a treat, not a health food, but it is not the worst thing on the menu either. The 24 grams of protein is a plus. The watch outs are the sodium, about 39 percent of a day's cap, and the added sugar in the barbecue sauce. Fit it into your day and it is fine.
Is the McRib back in 2026?
Yes. For 2026 it is expected to return around November 2 and leave near November 29, about a four week window. It is limited and regional, so availability varies by restaurant and some areas opt out. Check your local McDonald's.
Why does the McRib have so much sugar?
The barbecue sauce. Almost all of the McRib's 13 grams of sugar is added sugar from the sweet sauce, which is about a quarter of the 50 gram daily added sugar limit. The pork and bun add very little on their own.
What is the fastest way to log a McRib?
Say or type the whole order in one sentence. In Logma you can say "a McRib, medium fries and a medium Coke" and it logs the calories and macros in about 3 seconds, with no account and no searching through a database item by item.
Sources: McRib nutrition facts (McDonald's published figures), nom.now · McRib nutrition and daily value breakdown, Healthnuro · FDA Daily Values for the Nutrition Facts label · McRib 2026 return dates, Baller Alert · McRib Locator, 2026 availability. Numbers are approximate and can change; nothing here is medical advice.
