Navigating a High-Sodium Menu
For many fast-food chains, including Arby's, high sodium levels are a persistent issue due to the preservation methods and flavor-enhancing techniques used. The meats, sauces, and cheeses are all major contributors to the high sodium counts found in most sandwiches. This can be especially problematic for individuals with health conditions like high blood pressure, who must carefully monitor their daily salt intake. However, understanding which items to choose and how to customize your order can make a significant difference. The key is to be proactive and informed, rather than assuming that all fast-food options are off-limits.
The Lowest-Sodium Items at Arby's
While Arby's doesn't actively promote a specific 'low-sodium' menu, there are items that naturally contain less salt than their counterparts. These options tend to be simpler and lack many of the high-sodium sauces and cheeses. Some of the most promising choices for a low-sodium diet include:
- Small Curly Fries: These are a surprisingly lower-sodium side compared to the larger sizes or other fried sides, containing under 600mg of sodium.
- Classic Roast Beef (without toppings): When ordered plain, without added sauces or cheese, the classic roast beef sandwich is one of the better choices. Customizing is key here to avoid the high sodium from toppings.
- Roast Beef Slider: A smaller portion automatically means less sodium. By ordering this without cheese or sauce, you can keep the salt intake manageable.
- Side Salad (without dressing): The base salad itself has minimal sodium. All dressings should be avoided or used sparingly, as they are a hidden source of high salt content. Opting for a vinegar-based dressing can also help.
- Shakes and Desserts: Items like the vanilla, chocolate, or Jamocha shakes, as well as turnovers and cookies, typically have lower sodium counts than the main entrees. These can be a treat for those on a restrictive diet, but should still be consumed in moderation due to sugar content.
Comparison of High vs. Low Sodium Choices
To illustrate the dramatic differences in sodium levels, consider this comparison of typical orders versus low-sodium alternatives.
| Menu Item | Description | Approx. Sodium (mg) | Dietary Impact |
|---|---|---|---|
| Half Pound Beef 'n Cheddar | Onion roll with roast beef and cheese sauce | ~2,330 | Contains more than a full day's recommended sodium intake |
| Classic Roast Beef | Plain roast beef and bun | ~950 | Still high, but a significant improvement over the larger versions |
| Half Pound Roast Beef | Large sandwich with roast beef and bun | ~2,020 | An extremely high-sodium option to avoid |
| Double Beef 'n Cheddar | Two layers of roast beef and cheese sauce | ~1,910 | Also exceeds daily recommended sodium, especially with sauces |
| Roast Beef Slider | Plain slider, no cheese or sauce | ~520 | One of the better choices for controlling sodium |
| Small Curly Fries | Small order of classic curly fries | ~390 | A moderate side option for sodium content |
| Side Salad (no dressing) | Simple lettuce mix | Minimal | Excellent low-sodium side, dressings are high in salt |
Strategies for a Lower-Sodium Arby's Meal
While ordering the lowest-sodium items is a good start, further modifications can help. This is especially true for sandwiches, where sauces and cheeses contribute significantly to the total sodium.
- Ask for no sauce or dressing. This is the single most effective way to reduce sodium at Arby's. Sauces like Arby's Sauce and Horsey Sauce are notorious for their high salt content.
- Skip the cheese. Cheese sauce, in particular, adds a substantial amount of sodium. Requesting your sandwich without it can save hundreds of milligrams.
- Choose a smaller size. Opting for sliders or a regular-sized sandwich instead of a double or half-pound version is a simple way to reduce the overall sodium content.
- Add fresh vegetables. A side salad (plain) or asking for lettuce and tomato on a sandwich can add nutrients and fiber without adding significant sodium.
- Use the nutrition calculator. Arby's provides an online nutrition calculator that allows you to check the exact sodium content of specific items before you order.
Additional Considerations
Even with modifications, many fast-food items are higher in sodium than what would be prepared at home. The recommended daily intake of sodium is 2,300 mg, and many single items at Arby's can approach or exceed this limit. Individuals with specific health concerns, such as high blood pressure, should aim for even lower targets, making it crucial to be mindful of all ingredients. Pairing a low-sodium meal choice with water instead of a sugary beverage is also a good practice for overall health.
Conclusion
While Arby's menu presents challenges for those seeking genuinely low-sodium options, it is not an impossible task. By focusing on customization—such as avoiding high-sodium sauces, dressings, and cheeses—and selecting smaller, simpler items like sliders or plain roast beef sandwiches, diners can make better choices. Pairing these with lower-sodium sides like small fries or a plain side salad, and carefully reviewing the nutritional information online, empowers individuals to enjoy a meal at Arby's without excessive salt. The key is to order mindfully and be aware of the hidden sources of sodium on the menu.
Frequently Asked Questions
What are the lowest sodium items at Arby's?
The lowest sodium options include the Roast Beef Slider without cheese or sauce, a plain side salad (no dressing), a small order of curly fries, and many of their desserts, such as shakes and turnovers.
Can I order any sandwich with less salt at Arby's?
Yes, you can significantly reduce the sodium content of almost any sandwich by ordering it without cheese or sauces. Asking for extra lettuce and tomato can also help add flavor without adding salt.
Is the classic roast beef sandwich low in sodium?
No, even the classic roast beef sandwich without toppings contains a relatively high amount of sodium (~950mg). However, it is a much better choice than the double or half-pound versions.
What sauces at Arby's are high in sodium?
Sauces such as Arby's Sauce, Horsey Sauce, and red ranch sauce are all very high in sodium. It is best to avoid them or ask for them on the side to use very sparingly.
Are there any low sodium meal options besides sandwiches?
For a low-sodium meal, consider a side salad with no dressing and a small order of fries. Dessert options like shakes and turnovers also have lower sodium counts than the main courses.
Why is Arby's food so high in sodium?
Like many fast-food restaurants, Arby's uses salt and a salt brine to flavor and preserve its meat and other ingredients, leading to high sodium levels throughout the menu.
Is it possible to eat at Arby's on a strictly low-sodium diet?
While challenging, it is possible with significant modifications. For those on a very strict low-sodium diet, limiting or avoiding fast food altogether is generally recommended. However, informed choices and customization can help on occasions.
