The Absolute Lowest Calorie Items at Arby's
For those seeking the lightest possible options at Arby's, the journey begins with smaller portions and simple sides. The lowest-calorie individual item is typically the Side Salad, and a few of the brand's popular Sliders are surprisingly light for a main course. Choosing one of these as a foundation and building from there with zero-calorie beverages is a smart strategy.
The Side Salad
At just 70 to 80 calories before adding dressing, Arby's Chopped Side Salad is the clear winner for the lowest-calorie food item. This simple mix of lettuce, red onion, and shredded cheddar cheese provides a bit of fiber and texture to your meal. To keep the calorie count minimal, opt for a low-calorie or fat-free dressing, or skip it entirely. This makes an excellent side dish for a low-cal slider or can be a very light snack on its own.
The Sliders
Arby's sliders are smaller versions of their signature sandwiches, making them a great choice for portion control. The Ham Slider, with 170 calories, and the Roast Beef Slider, at 180 calories, are the lowest-calorie main courses available. They offer a savory, satisfying bite without the heavy calorie load of larger sandwiches. For context, this is less than half the calories of a Classic Roast Beef sandwich.
Building a Smarter, Lower-Calorie Arby's Meal
Making a low-calorie meal at Arby's is not just about picking the right single item; it's about building a meal strategically. This involves making smart choices for your main, side, and drink.
Main Course Customization
- Order without the bun: For a popular option like the Classic Beef 'n Cheddar, you can ask for it without the bun and eat it in a bowl. This simple customization can save over 200 calories from the bun alone. This turns a 450-calorie sandwich into a much lighter meal. Many fast-food items can be deconstructed this way for a lower-carb, lower-calorie meal.
- Choose lean protein: Focus on lean roast beef or turkey options. The Classic Roast Beef sandwich is a relatively lean choice for a main course, clocking in at 360 calories.
Smart Side Swaps
Instead of the higher-calorie options, consider these low-cal swaps:
- Side Salad: As mentioned, this is your best side choice. Pair it with a light dressing or vinaigrette.
- No side at all: If you're focusing on a satisfying main course, sometimes skipping the side is the best way to keep calories in check.
Beverage Choices
Drinks can add hundreds of calories to a meal without adding any real nutritional value. Stick to these zero or low-calorie options:
- Water: The best choice for hydration and zero calories.
- Diet Sodas: Arby's offers a variety of zero-calorie fountain drinks like Diet Coke and Coca-Cola Zero Sugar.
- Unsweetened Tea: A very low-calorie beverage option.
Comparison: Low-Calorie vs. High-Calorie Arby's Options
To fully appreciate the impact of a strategic low-calorie order, compare it to some of the heavier options on the menu. This comparison table highlights the significant difference in caloric content.
| Menu Item | Estimated Calories | Category | Notes |
|---|---|---|---|
| Ham Slider | 170 | Main | Excellent for portion control. |
| Roast Beef Slider | 180 | Main | A scaled-down version of the classic. |
| Side Salad (No Dressing) | 70-80 | Side | The lowest-calorie food item available. |
| Classic Roast Beef Sandwich | 360 | Main | A decent choice, but double the calories of a slider. |
| Beef 'n Cheddar Classic | 450 | Main | Higher calorie due to cheese and bun. |
| Roast Turkey Ranch & Bacon Wrap | 620 | Wrap | Higher calorie due to ranch dressing and bacon. |
| Half Pound Roast Beef | 610 | Main | A large portion, leading to high calories. |
| Loaded Italian | 680 | Main | High-calorie sub due to multiple meats and cheese. |
| 5-Piece Chicken Tenders Meal | ~1180 | Meal | A high-calorie meal when including fries and a drink. |
Conclusion: Mindful Choices for a Healthy Arby's Experience
While Arby's is known for its meaty sandwiches, a mindful approach can ensure your meal stays on track with your nutritional goals. The absolute lowest-calorie options are the Side Salad and the Ham or Roast Beef Sliders. However, the true key lies in customization, such as ordering sandwiches without buns and opting for zero-calorie beverages. By making informed decisions based on the nutritional information, you can enjoy a satisfying meal at Arby's without overindulging.
For more detailed nutritional facts and allergen information, consider reviewing Arby's official online resources. Arby's Nutrition Information.
Customizing Your Order for Even Fewer Calories
Beyond simply choosing the lowest-calorie items, smart customization can further reduce your intake. Consider the following adjustments on your next visit:
- Modify sauces: Many sauces, like Arby's sauce or various dressings, add hidden calories. Ask for sauces on the side or omit them entirely.
- Lean protein: Request extra roast beef or turkey on a low-cal option for more protein and satiety without excessive calories from dressings or buns.
- Grilled over fried: When ordering chicken, opt for grilled versions over fried tenders to save a significant number of calories.
- Dressing on the side: If you must have dressing on your salad, ask for it on the side to control the portion size and amount you consume.
- Portion Control: The availability of sliders is a huge advantage for calorie counters. Instead of a full-size sandwich, consider one or two sliders to satisfy your craving with fewer calories.
By following these simple guidelines, you can enjoy the taste of Arby's while maintaining a healthy lifestyle and staying within your calorie budget. It's all about making deliberate choices and being aware of the options available to you.
Example: A 250-Calorie Arby's Meal
Here is a sample low-calorie meal that is both satisfying and keeps your intake in check:
- Main: One Ham Slider (170 calories)
- Side: One Side Salad with no dressing (70-80 calories)
- Drink: Water or Diet Soda (0 calories)
This meal provides a good balance of flavors and nutrition while keeping the total calorie count well under 300, far healthier than a typical fast-food combo.
The Importance of Making Informed Decisions
Ultimately, eating healthy at a fast-food restaurant comes down to making informed decisions. By understanding what is in your food, you can create a meal that aligns with your health and fitness goals. Using resources like Arby's nutrition page empowers you to customize your order effectively. This article provides a starting point, highlighting the best options, but the power to create a healthy meal lies in your hands as a consumer. Remember that even small swaps, like choosing a diet soda over a regular one, can have a noticeable impact on your total calorie intake over time.
