A Closer Look at the Arby's Reuben
To determine the healthiness of the Arby's Reuben, it's essential to break down its core components: corned beef, Swiss cheese, sauerkraut, Thousand Island dressing, and rye bread. Each ingredient contributes to the overall nutritional profile, for better or worse. By examining the data, a clear picture of its role in a balanced diet emerges.
The Nutritional Breakdown
Based on data from Arby's and nutritional databases, a single Arby's Reuben offers a significant amount of a person's daily recommended intake for several key nutrients.
- Calories: At 680 calories, it represents a sizable portion of an average 2,000-calorie daily diet. For a single meal, this is quite high, especially when combined with a side and drink.
- Sodium: The most concerning figure is the sodium content, which clocks in at 2,420mg. This single sandwich provides more than the 2,300mg daily limit recommended by the U.S. Dietary Guidelines. This is largely due to the combination of cured corned beef and sauerkraut.
- Total Fat: The sandwich contains 31g of total fat, which is 48% of the Daily Value based on a 2,000-calorie diet.
- Saturated Fat: With 8g of saturated fat, it accounts for 40% of the daily recommended intake. Sources include the fatty corned beef, Swiss cheese, and creamy dressing.
- Protein: On the positive side, the sandwich is a good source of protein, with 37g. Protein is essential for building and repairing tissues.
- Probiotics: The presence of sauerkraut may suggest some probiotic benefits. However, the quality and processing of the sauerkraut in a fast-food context might limit its effectiveness compared to traditionally fermented versions.
Comparison Table: Arby's Reuben vs. Other Options
To put the Arby's Reuben into perspective, here is a comparison with other sandwiches on the Arby's menu. Values are approximate and can vary.
| Feature | Arby's Corned Beef Reuben | Arby's Classic Roast Beef | Arby's Roast Turkey & Swiss | Healthier Homemade Reuben |
|---|---|---|---|---|
| Calories | 680 | 360 | 720 | ~500 |
| Total Fat | 31g | 14g | 28g | ~20g |
| Saturated Fat | 8g | 5g | 7g | ~6g |
| Sodium | 2,420mg | 970mg | 1,930mg | ~1,000mg |
| Protein | 37g | 23g | 38g | ~30g |
| Key Takeaway | High in sodium and calories | Lower calorie and sodium alternative | Higher calories, also high in sodium | Allows for full control over ingredients |
Tips for Making a Healthier Choice
If you enjoy the taste but want to mitigate the health drawbacks, there are several strategies. When ordering, consider these modifications or alternatives:
- Order a different sandwich: As the table shows, the Classic Roast Beef is a significantly lower-sodium and lower-calorie option. If you're a fan of Arby's, this might be a better regular choice.
- Limit the extras: Skip the sides like curly fries and sugary sodas, which dramatically increase the meal's total calories, fat, and sodium.
- Go with a lighter version: At home, you can replicate the flavor profile with reduced-sodium corned beef, low-fat Swiss cheese, and a lightened-up dressing made with yogurt or light mayonnaise.
Conclusion
While the Arby's Reuben can be a tasty, protein-rich treat, it is far from a health-conscious menu item due to its high calorie, saturated fat, and especially sodium content. For most people, it's best reserved for an occasional indulgence rather than a regular part of their diet. If you're managing health concerns like blood pressure or are on a sodium-restricted diet, it is a choice to be approached with caution. By understanding the nutritional facts, you can make an informed decision and still enjoy your favorite fast-food meals in moderation.
For more nutritional details, you can visit the official Arby's nutrition page.
