How Healthy is Arby's Meat? An In-Depth Look

January 11, 2026 •

4 min read

Despite persistent rumors of being fake or a paste, Arby's roast beef is confirmed to be 100% real beef, arriving at restaurants in a solid, pre-cooked block. However, the processing and high sodium content of many meat items raise important questions about how healthy is Arby's meat overall.

Quick Summary

Arby's meat is real, but its nutritional value varies significantly by menu item and cooking method. Many sandwiches are high in sodium and fat due to processing and additional ingredients.

Key Points

Arby's meat is real: The roast beef is 100% beef, delivered in pre-cooked blocks, debunking myths of it being a fake liquid paste.
All Arby's meat is processed: The beef contains added water, salt, and sodium phosphates for consistency and flavor, classifying it as processed deli meat.
High sodium content is a major issue: Many Arby's sandwiches, including the Roast Beef Classic and Roast Turkey Ranch & Bacon, contain a significant portion of the recommended daily sodium limit.
Not all meats are created equal: While turkey or chicken are often leaner, Arby's additions of creamy dressings and bacon make some chicken and turkey options higher in calories, fat, and sodium than their beef sandwiches.
Healthier options exist with customization: Choosing smaller sandwiches, skipping high-fat sauces, and opting for salads with light dressing can make for a much healthier meal at Arby's.

The Truth About Arby's Roast Beef: Separating Fact from Fiction

For decades, Arby's has battled rumors that its signature roast beef is a liquid gel or paste shaped into a loaf. However, this is simply an urban legend. Quality assurance statements and reports from employees confirm that the roast beef is indeed real beef. The misconception likely stems from how the meat is delivered to the restaurants—in airtight bags containing a self-basting solution to keep it moist during transit and slow-roasting.

While the meat is real, it is technically a processed product. The beef is a whole roast that is cooked and prepared with water, salt, and sodium phosphates to ensure a consistent taste and texture across all locations. This makes it more akin to deli meat than a home-roasted cut of beef. The high sodium content in the seasoning and basting solution is a significant nutritional factor to consider.

A Nutritional Breakdown of Popular Meats

Arby's menu features a variety of meats beyond its classic roast beef, each with its own nutritional profile. The overall healthiness depends on the specific item and how it is prepared.

Roast Beef

The Classic Roast Beef sandwich is one of the more straightforward options. A standard Classic Roast Beef sandwich contains around 360 calories, 14g of fat, and a notable 970mg of sodium. For comparison, the FDA recommends a maximum daily sodium intake of 2,300mg for most adults, meaning one sandwich accounts for over 40% of the recommended daily limit. The Double Roast Beef and Half Pound versions escalate these numbers considerably.

Turkey and Chicken

While turkey and chicken are often seen as leaner alternatives to beef, Arby's preparation methods can make some of these sandwiches less healthy than their roast beef counterparts. For example, the Roast Turkey Ranch & Bacon sandwich packs a whopping 810 calories, 35g of fat, and a staggering 2,520mg of sodium due to its high-fat sauces and bacon. This exceeds the daily sodium recommendation in a single sandwich. Crispy Chicken items, which use 100% chicken breast, are often fried and served with high-fat sauces, adding calories and sodium. The 3-piece chicken tenders have 1,190mg of sodium and come with dipping sauces that add even more.

Brisket and Other Meats

Arby's Smokehouse Brisket sandwich is a fan favorite, but its nutritional impact is substantial. A typical brisket sandwich has around 600 calories, 35g of fat, and 1,250mg of sodium. The brisket itself is smoked for over 13 hours before arriving at the restaurant, but the additions of cheddar cheese and sauces increase its overall fat and sodium.

Comparison: Arby's Meat vs. Other Fast Food

When compared to other fast-food offerings, Arby's meat stands out for its variety. However, many items are not inherently healthier than a standard fast-food burger, especially when considering the salt content. Simple grilled chicken sandwiches from other chains can be significantly lower in fat and calories, while many of Arby's menu items contain higher levels of sodium due to the nature of their processed deli-style meats and sauces.


Item	Calories	Fat (g)	Sodium (mg)
Arby's Classic Roast Beef	360	14	970
Arby's Roast Turkey Ranch & Bacon	810	35	2,520
Arby's Smokehouse Brisket	600	35	1,250
McDonald's Hamburger	250	9	510
Chick-fil-A Grilled Chicken Sandwich	320	6	1000

Making a Healthier Arby's Order

Eating at Arby's can be part of a healthy diet with some smart choices. Here are some tips to help you navigate the menu:

Choose a smaller portion: The Classic Roast Beef sandwich is generally a better option than the larger Double or Half Pound versions in terms of calories and sodium.
Customize your sandwich: Ask for no sauce or cheese to significantly reduce fat and sodium. You can add toppings like lettuce, tomato, and onion for flavor without the nutritional downside.
Opt for wraps or salads: Choose the Roast Turkey or Roast Chicken Farmhouse Salad and use a light dressing, or order a wrap and ask for it without cheese or creamy sauce.
Consider the Market Fresh options: While some, like the Turkey Ranch and Bacon, are high in calories, others, such as the Roast Turkey and Swiss, can be more moderate.
Avoid deep-fried sides: Skip the fries and mozzarella sticks, which are high in fat and sodium, in favor of a side salad or apple slices.

Conclusion

So, how healthy is Arby's meat? The verdict is that it's a mixed bag. The company uses real meat, but it is processed and often high in sodium, particularly when combined with sauces and cheeses. While some rumors about the meat are false, the nutritional data shows that many Arby's menu items, especially those with added dressings and bacon, are not healthy choices for regular consumption. By being mindful of portion sizes and customizing your order, you can enjoy Arby's meats while minimizing the impact on your health. More on the health risks of processed meats can be found here.

Frequently Asked Questions

No, this is a long-debunked urban myth. Arby's roast beef is made from real beef and arrives at restaurants in solid, pre-cooked blocks, kept moist in a basting solution.

Arby's meat and sandwiches are notably high in sodium. For example, the Classic Roast Beef sandwich contains around 970mg of sodium, and larger options or those with added sauces can contain over 2,000mg.

Not necessarily. While chicken can be leaner, many of Arby's chicken sandwiches and tenders are fried and topped with high-fat sauces, significantly increasing their calories, fat, and sodium, sometimes surpassing that of a simple roast beef sandwich.

Yes, Arby's meat is technically processed. Ingredients such as salt, water, and sodium phosphates are added to the meat for flavor, texture, and preservation purposes.

The Roast Turkey Ranch & Bacon sandwich is one of the least healthy choices, with a very high count of calories, fat, and sodium due to the addition of creamy ranch and bacon.

You can make your sandwich healthier by choosing a smaller size, asking for no cheese or creamy sauce, and loading up on the standard lettuce, tomato, and onion toppings.

No, Arby's does not use 'pink slime' (lean finely textured beef). Rumors about it using a slurry are false. The company receives and cooks solid blocks of beef.