Healthy Food at Arby's - Calorie Counts and Tips

Arby's calories
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Arby's calories can add up quickly if you don't know what to order. So 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.

Healthy Food at Arby's

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 weight loss plan when you visit the restaurant. 

But you don't have to stick to the Market Fresh line if you don't want. If you're craving a traditional Arby's roast beef sandwich, there are ways to fit it into a meal and still keep the calorie count in control. You just have to make smart side dish and drink choices. Or better yet, skip the side dish and drink water.

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.  But if you don't have access to the meal tool, here are a few lower calorie options that you'll enjoy. 

Arby's Menu Choices 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

Less Healthy Food at Arby's

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.  A Chocolate Turnover provides 520 calories and 26 grams of fat.

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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