Introduction

Fast food can still fit into a healthy lifestyle—if you know what to choose. Arby’s is famous for its roast beef sandwiches, curly fries, and hearty portions, but its menu also includes lighter, protein-rich, and customizable options that can help you stay on track. This guide breaks down Arby’s nutrition in a simple, friendly, and practical way so you can enjoy your favorites without stress.

Whether you’re counting calories, watching carbs, arby’s nutrition tracking protein, or trying to make healthier choices for your family, this updated 2025 Arby’s nutrition breakdown will help you navigate the menu like a pro.

Table of Contents

Understanding Arby’s Nutrition: What Matters Most

Making better decisions at any fast-food restaurant starts with knowing what to look for. At Arby’s, portions can vary, and calories can climb quickly—especially when adding sauces or sides.

Here are the key aspects to consider when reviewing Arby’s nutrition:

Calories per item – Helps you stay within your daily intake.
Protein content – Many Arby’s sandwiches are high in protein, which supports fullness.
Sodium levels – Important for people managing salt intake.
Carbs and sugars – Key for keto, low-carb, or diabetic-friendly diets.
Fats – Especially saturated fats found in fried items or creamy sauces.
Portion size – Makes a huge difference in total calories.

Arby’s offers helpful nutrition calculators on their website, arby’s nutrition but this guide simplifies the process with practical examples and insight.

Arby’s Menu Nutrition Breakdown

Arby’s Classic Roast Beef Sandwich

This signature sandwich is often seen as a “lighter” option compared to burgers from other chains. A typical Classic Roast Beef Sandwich contains around:

360 calories
23g protein
37g carbs
14g fat

It’s filling, balanced, and relatively moderate in calories, arby’s nutrition making it one of the smarter choices for everyday ordering.

Arby’s Beef ‘n Cheddar

Cheese sauce and the onion roll make this version richer and arby’s nutrition more indulgent. A standard Beef ’n Cheddar includes:

450–470 calories
19–21g protein
45–47g carbs
20–22g fat

It’s still manageable but less ideal for low-carb or low-fat diets.

Arby’s Greek Gyro

A fan favorite, the gyro blends beef, lamb, and Mediterranean-style flavors. Nutrition numbers average:

710 calories
44g protein
57g carbs
32g fat

Higher in calories, but it offers more protein and volume than most fast-food wraps.

Arby’s Crispy Chicken Sandwich

Fried chicken adds calories quickly. A Crispy Chicken Sandwich typically contains:

510 calories
28g protein
52g carbs
21g fat

Choose grilled options when possible if you prefer lower-fat meals.

Arby’s Curly Fries

No Arby’s nutrition guide is complete without mentioning the iconic curly fries. A medium order contains:

550 calories
6g protein
57g carbs
29g fat

Delicious? Absolutely. Everyday choice? Probably not.

Arby’s Mozzarella Sticks

Great for sharing, but high in calories:

690 calories for 6 pieces
27g protein
55g carbs
41g fat

If you want them, split them with a friend or choose a smaller sandwich.

Arby’s Salads

Arby’s salads are among the best ways to stay healthy while still enjoying the brand’s bold flavors.

A Roast Chicken Entrée Salad averages:

250–300 calories
25–30g protein
10–12g carbs
12–14g fat

Add dressing sparingly to keep the total count low.

Healthiest Options at Arby’s (2025 Picks)

If you want the best nutrition-to-calorie ratio at Arby’s, here are the top choices based on balance, protein, and portion size:

Roast Chicken Salad
Classic Roast Beef Sandwich
Turkey Gyro (smaller than the Greek Gyro)
Chicken Tenders (3-piece)
Jalapeño Roast Beef Slider
Apple Slices

These work well for people seeking lower calories, more protein, arby’s nutrition or lighter meals that don’t feel restrictive.

What to Avoid If You’re Watching Calories or Sodium

Some items are delicious but can quickly push you past your daily goals. If you’re tracking calories or sodium closely, eat these only occasionally:

Large curly fries
Mozzarella sticks
Half-pound roast beef sandwiches
Double or triple-stacked meat sandwiches
Jamocha shakes
Loaded fries

These meals often exceed 900–1,500 calories once sauces and sides are added.

Smart Tips for Eating Healthier at Arby’s

Even small changes can transform your meal into a more balanced option. Here are real-world strategies that regular customers use:

1. Downsize Portions

Choose the “Classic” or “Slider” arby’s nutrition versions instead of large or half-pound sandwiches. Most sliders range from 200 to 300 calories, making them a simple way to stay in control.

2. Go Easy on Sauces

Arby’s signature sauces can add 50–150 calories per packet. Ask for:

Light sauce
Sauce on the side
Half-sauce portions

This works well for Beef ‘n Cheddar or crispy chicken sandwiches.

3. Swap Sides for Lighter Options

Instead of fries, consider:

Apple slices
A side salad
Bottled water
Diet or zero-sugar drinks

You save hundreds of calories instantly.

4. Choose Grilled Over Fried

Chicken sandwiches and salads made with grilled chicken significantly cut saturated fat.

5. Use Arby’s Nutrition Calculator

Arby’s offers a detailed nutrition tool that allows you to remove toppings, switch buns, or customize order sizes. This is the easiest way to adjust meals to your goals.

Arby’s Nutrition for Popular Diets

Low-Calorie Diet

Stick with:

Classic Roast Beef
Turkey sandwiches
Roast Chicken Salad

Avoid double meat portions and creamy sauces.

High-Protein Diet

Great picks include:

Greek Gyro
Classic Roast Beef
Chicken Tenders
Double Roast Beef (if calories aren’t a concern)

These can give you 25–45g of protein per order.

Low-Carb or Keto Diet

Focus on protein and skip the bun:

Ask for “no bun” roast beef
Choose grilled chicken
Order a gyro without pita
Avoid breaded items and fries

This keeps carbs extremely low.

Low-Sodium Diet

Limit cured meats and cheese-heavy items:

Choose smaller portions
Avoid extra sauces
Request no cheese
Choose salads with light dressing

Many Arby’s items range 900–2,300mg sodium, so check values before ordering.

Real-Life Example: A Balanced 600–700 Calorie Arby’s Meal

If you want a satisfying meal that doesn’t feel restrictive, here’s a sample order:

Classic Roast Beef Sandwich (360 cal)
Side Salad with vinaigrette (70–90 cal)
Diet drink or water

Total: About 450 calories

If you want something with fries:

Roast Beef Slider (200–220 cal)
Small Curly Fries (350 cal)

Total: 550–570 calories

These are realistic, enjoyable meals that fit into most diets.

Is Arby’s a Healthy Fast-Food Choice?

Arby’s can absolutely be part of a balanced diet when you customize wisely. It offers more protein-rich options than many competing chains, and its portion flexibility (sliders, classics, half servings) makes it easier to eat within your goals.

However, like all fast food, moderation is key. Many items are high in sodium, fat, or calories if eaten daily. The best strategy is to enjoy Arby’s as an occasional treat while sticking to lighter favorites.

Conclusion: Enjoy Arby’s with Confidence and Smarter Choices

Arby’s nutrition doesn’t have to be confusing. With a bit of awareness, you can enjoy your favorite roast beef sandwich, crispy chicken, or curly fries without guilt. Understanding calories, protein, and portion sizes gives you control over your meal—and your goals.

If you want to make fast food work for your lifestyle, start by exploring the lighter options, customizing your sandwiches, and choosing sides that support your long-term health.

Ready to upgrade your next fast-food run? Use this guide the next time you visit Arby’s and enjoy a meal that’s flavorful, balanced, and aligned with your nutrition goals.

FAQs

1. What is the healthiest item at Arby’s?

The Roast Chicken Salad and Classic Roast Beef Sandwich are among the healthiest options due to their balanced calories and high protein.

2. Are Arby’s curly fries high in calories?

Yes. A medium order has around 550 calories, making it a high-calorie side best enjoyed occasionally.

3. Does Arby’s have low-carb options?

Yes. You can order sandwiches without buns, choose grilled chicken, or request gyros without pita to reduce carbs.

4. What are the highest-protein items at Arby’s?

The Greek Gyro, Classic Roast Beef, and Chicken Tenders are top high-protein choices, each offering 25–45g of protein.

5. Can you eat healthy at Arby’s?

Absolutely. With smart customizations, portion control, and lighter sides, you can enjoy a balanced, satisfying meal at Arby’s anytime.