Dining Out Guide

Eating Healthy at Arby's

From SparkPeople’s Editors

Arby's is known for its roast beef sandwiches. Topped with bacon, cheddar and any number of sauces, Arby's often offers deals to get you to buy multiple sandwiches. Stick with one sandwich and look beyond the beef if you're watching what you eat.

  • If you came for the beef, Junior Roast Beef (270 calories, 9 g fat, 740 mg of sodium) is your best option. If you're feeling fowl, the Roasted Chicken Fillet is the best sandwich at 380 calories, 16 g of fat, and 920 mg of sodium.

  • Bacon and cheddar cheese sauce add taste but also calories, saturated fat and sodium, so they are best avoided.

  • The Ham & Swiss sandwich is another good choice at 280 calories and 6 g of fat, but it has 1,120 mg of sodium.

  • While the name might imply otherwise, Market Fresh Sandwiches have more than 30 g of fat each. Eat half and save the rest for another meal or share the sandwich with someone else. Market Fresh Salads, however, are lighter (130-395 calories each), but you may want to bring your own reduced-fat, low-calorie dressing.

  • Arby sauce, BBQ and Buffalo dipping sauces add just 10-15 calories per packet but contain an additional 300-700 mg of sodium. If you're watching your sodium intake, mayonnaise and the famed "horsey" sauce add 60-100 calories and 5-11 g of fat, but only 75-150 mg sodium. A better option for everyone is mustard (or no sauce at all).

  • Limit your fried food intake by passing on the curly fries, mozzarella sticks and jalapeno bites.

  • Shakes provide calcium, but they are high in calories (about 600) and fat (17-18 g each).

  • Arby's provides nutrition info on its website.

Arby's Calorie Lookup
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