Arby's Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Arby's

Arby's calories
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Arby's calories can add up quickly if you don't know what to order. Should you avoid this roast beef restaurant if you're on a diet? You don't have to. There is healthy food at Arby's, you just have to know which foods to order and which foods to avoid. This quick guide will help you make calorie-smart choices when you go.

Analyzing the Arby's Menu

Arby's is known for roast beef sandwiches. But the chain has added a wide variety of selections, such as the Market Fresh sandwich line and unique salad choices.

Be wary, however. Not all of the healthy-sounding Market Fresh items are low in calories. But some of the salads without dressing and sandwiches without cheese or mayo can help you stick to your healthy eating plan when you visit the restaurant. 

Smart dieters will visit the company's website before they go. You can check Arby's calories and build an entire meal that fits into your daily calorie budget.  

Most Popular Arby's Food

Arby's Beef 'n Cheddar Classic Nutrition Facts
Serving Size 1 serving (195 g)
Per Serving% Daily Value*
Calories 450 
Calories from Fat 180 
Total Fat 20g31%
Saturated Fat 6g30%
Cholesterol 60mg20%
Sodium 1310mg55%
Carbohydrates 45g15%
Dietary Fiber 2g8%
Sugars 9g 
Protein 24g 
Vitamin A 2% · Vitamin C 4%
Calcium 15% · Iron 20%
*Based on a 2,000 calorie diet

Arby's beef sandwiches are the cornerstone of their menu. The Beef 'n Cheddar Classic has been on the menu for ages. But this isn't a particularly healthy food.

The sandwich provides 6 grams of saturated fat (see label) and over 1300 milligrams of sodium. It does, however, provide a healthy dose (24 grams) of protein to help satisfy your appetite.

Healthiest Options on the Arby's Menu

If you can look past the beef and melted cheddar sauce sandwiches, you'll find several items on the Arby's menu that will help you keep your diet on track.

While they wouldn't all necessarily classify as "healthy" in the traditional sense, they are lower in calories. Check out these menu items for under 500 calories.

  • Roast Turkey Farmhouse Salad (no dressing): 230 calories, 13 grams fat, 8 grams carbohydrate 22 grams protein
  • Roast Turkey Ranch and Bacon Wrap (no bacon, cheese or sauce): 300 calories, 6 grams fat, 36 grams carbohydrate, 24 grams protein
  • Roast Turkey Wrap (no swiss cheese and no mayo): 340 calories, 10 grams fat, 38 grams carbohydrate, 25 grams of protein
  • Ham and Cheese Slider: 230 calories, 9 grams fat, 22 grams carbohydrate, 13 grams protein
  • Classic Beef and Cheddar (no mayo, no sauce): 450 calories, 20 grams of fat, 45 grams carbohydrate, 23 grams protein
  • Junior Roast Beef Sandwich: 210 calories, 7 grams of fat, 24 grams carbohydrate, 12 grams protein
  • 2-piece Potato Cakes: 250 calories, 14 grams of fat, 23 grams carbohydrate, 2 grams of protein

If you want to keep your meal as healthy as possible, choose the sandwich that you prefer and drink water instead of soda. Also, ignore any foods that are crispy—including those crispy chicken sandwiches. And instead of a fried side dish, consider a small side salad for just 70 calories.

Least Healthy Options on the Arby's Menu

So which items should you avoid when you go to Arby's? As you might imagine, the larger sandwiches with more cheese and more sauce are higher in calories. The Mid Beef and Cheddar with Arby's sauce and mayo, for example, provides 660 calories and 37 grams of fat. And the Max Roast Beef Sandwich provides 580 calories and 27 grams of fat and it doesn't even have cheese.

And if you're trying to keep your calories in control, you should skip Arby's popular sides. A large order of Curly Fries will add 650 calories and 35 grams of fat.  An order of Loaded Curly Fries provides 700 calories, 46 grams of fat, 9 grams of saturated fat, 57 grams of carbs and 1990 milligrams of sodium.

And what about dessert? A Chocolate Turnover provides 520 calories and 26 grams of fat. A large Chocolate Shake contains 820 calories and 129 grams of sugar.

You can certainly ruin a good day of dieting at Arby's. But if you budget your Arby's calories correctly, you can keep your eating plan in place and still enjoy the restaurant's food.

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