How many calories are in an Arby's ham and cheese sandwich? A detailed nutritional breakdown

November 13, 2025 •

4 min read

Based on Arby's official menu, the Ham & Swiss Melt contains 380 calories. For those watching their intake, it's crucial to know there are multiple ham and cheese options, each with a different calorie count. This guide explains how many calories are in an Arby's ham and cheese sandwich and its variations.

Quick Summary

A detailed overview of the calories, fat, protein, and other nutritional information for different Arby's ham and cheese sandwich options, such as the Ham & Swiss Melt and the smaller slider.

Key Points

Ham & Swiss Melt vs. Ham 'n Cheese Slider: Arby's offers two distinct ham and cheese sandwiches with significantly different calorie counts.
Ham & Swiss Melt is Higher: The larger Ham & Swiss Melt contains 380 calories, making it a more substantial and calorie-dense option.
Slider is Lower Calorie: The smaller Ham 'n Cheese Slider has 230 calories, ideal for a lighter meal or snack.
Sodium Content is High: Both options contain high levels of sodium, which should be considered for individuals watching their blood pressure.
Customization is Key: You can reduce the calorie count of your Arby's sandwich by forgoing cheese or sauces, though the slider is the simplest way to reduce intake.
Consider the Bigger Picture: Beyond just calories, evaluate other factors like sodium, fat, and protein to make a fully informed choice.

Arby's is known for its roast beef, but its ham and cheese sandwiches are also a popular item for those seeking a different flavor. However, the term “ham and cheese” on the Arby’s menu can refer to different products, most commonly the Ham & Swiss Melt and the smaller Ham ‘n Cheese Slider. Because the nutritional information varies significantly between these items, it’s important to look at each one individually before deciding which best fits your dietary needs.

The Arby's Ham & Swiss Melt: Classic Calories

The Ham & Swiss Melt is Arby's classic version of the ham and cheese sandwich, featuring thinly sliced ham and Swiss cheese toasted on a sesame seed bun. According to the official Arby's website, this sandwich is 380 calories. It is a more substantial sandwich than the slider and has a different nutritional profile, which is important to note if you are counting calories.

Nutritional profile of the Ham & Swiss Melt

Calories: 380
Fat: This sandwich includes a moderate amount of fat from the cheese and any butter or oil used in preparation. (Note: Search results for a similar Ham & Swiss Melt on CalorieKing report 300 calories and 8g of fat, but the official Arby's site number is more reliable.)
Carbohydrates: The sesame seed bun contributes significantly to the carb count.
Protein: Ham and cheese provide a good source of protein for a fast-food meal.
Sodium: Fast food sandwiches, particularly those with processed meats and cheese, can be high in sodium. The CalorieKing data for the Ham & Swiss Melt indicates high sodium levels, which is likely consistent for the version listed on Arby's official site.

Breaking Down the Ham 'n Cheese Slider

For those looking for a lighter snack or a smaller portion, the Ham ‘n Cheese Slider is an option. As the name suggests, it is a smaller version of the sandwich, served on a slider bun. It has a notably different calorie and macronutrient breakdown compared to the larger melt.

Nutritional profile of the Ham 'n Cheese Slider

Calories: 230
Fat: At 9g of total fat, this slider is a lighter option than many of Arby's full-sized sandwiches.
Carbohydrates: 22g of total carbohydrates.
Protein: With 13g of protein, it's a decent source for its size.
Sodium: While lower than the melt, the sodium content is still significant for its size at 750mg.

Nutritional Comparison Table

To provide a clear picture of the differences, here is a comparison of the two main ham and cheese options, along with the popular Classic Roast Beef, using data from various sources.


Arby's Sandwich	Calories	Total Fat	Total Carbohydrates	Protein	Sodium
Ham & Swiss Melt	380	~9g*	~37g*	~23g*	~1060mg*
Ham 'n Cheese Slider	230	9g	22g	13g	750mg
Classic Roast Beef	360	14g	37g	23g	970mg

*Note: Estimates for the Ham & Swiss Melt are based on comparable nutritional data from external sources and may not reflect the exact current Arby's item. Always check the official Arby's website for the most up-to-date information.

Customizing Your Arby's Sandwich

If you want to reduce the calorie count of your Arby's ham and cheese sandwich, there are several simple modifications you can make:

Request no sauce: If the sandwich has a sauce, removing it can cut down on calories, fat, and sodium. (The standard melt usually doesn't have a creamy sauce, but check specific menu descriptions).
Skip the cheese: Ordering your ham sandwich without cheese can save a few grams of fat and some calories, although it will change the flavor profile.
Choose the slider: The most straightforward way to cut calories is to simply order the smaller portion size. The Ham 'n Cheese Slider is a built-in lighter option.

What to Consider Beyond Calories

While calories are a key metric, they are not the only nutritional factor to consider, especially with fast food. The sodium content in Arby's sandwiches is generally high, a factor that is particularly important for individuals monitoring their blood pressure. The Ham 'n Cheese Slider, for example, contains a significant portion of the recommended daily sodium intake for its size. For a more balanced meal, consider pairing a sandwich with a side salad instead of fries.

Conclusion: Making the Right Choice for You

When asking "How many calories are in an Arby's ham and cheese sandwich?", the answer depends on the specific item you order. The larger Ham & Swiss Melt is 380 calories, while the smaller Ham 'n Cheese Slider is a lighter 230 calories. The best option depends on your dietary goals and what you are looking for in a meal. For a quick, lighter snack, the slider is the clear winner, but for a more filling meal, the melt might be a better choice. Always review the full nutrition facts to ensure the sandwich aligns with your overall health objectives.

Useful Resources

For more information on balancing fast food with a healthy diet, reliable health and nutrition websites can offer guidance. The U.S. Department of Agriculture provides robust resources for general nutrition information.

Frequently Asked Questions

The Ham & Swiss Melt has 380 calories, which is comparable to the 360 calories in the Classic Roast Beef sandwich, making them relatively similar in caloric content.

At 230 calories, the Ham 'n Cheese Slider is one of Arby's lower-calorie sandwich options, but its high sodium content means it should be eaten in moderation as part of a balanced diet.

The Ham & Swiss Melt is made with thinly sliced ham and Swiss cheese, served on a toasted sesame seed bun.

While it's not a standard menu option, you can typically request the sandwich ingredients without the bun. This would significantly reduce the carbohydrate and calorie count, but may not be available at all locations.

With 13g of protein, the Ham 'n Cheese Slider is a decent protein source for its size, but not as high as some larger items. The larger melt offers more protein, but also more calories.

The most accurate and up-to-date nutritional information is always available on the official Arby's website or their in-store nutrition guides.

The best ways to reduce the calorie count are to choose the smaller Ham 'n Cheese Slider or to ask for no sauce and less cheese on the Ham & Swiss Melt.