What is the healthiest choice at Arby's? A Nutrition Diet Guide

October 12, 2025 •

4 min read

According to nutrition experts cited by Verywell Fit and other sources, the classic roast beef sandwich is frequently identified as one of the more nutritious main menu items at Arby's. This guide explores what is the healthiest choice at Arby's and provides strategies for creating a more balanced fast-food meal.

Quick Summary

This article breaks down Arby's menu to identify the most nutritious choices based on calories, protein, and fat. It examines entrees like the Classic Roast Beef and Roast Turkey Gyro, along with lighter options such as the Side Salad and Arby's sliders. Expert tips for customizing your order are included to help you control calorie and sodium intake while still enjoying a meal.

Key Points

Classic Roast Beef: The most balanced main entree, with 360 calories and 23g of protein, but high in sodium.
Roast Turkey Farmhouse Salad: The best option for low calories (230) and high veggies, especially without creamy dressing.
Arby's Sliders: Provide a low-calorie, small-portion alternative to larger sandwiches, with the roast turkey slider being the lightest at 180 calories.
Customize Your Order: Holding the cheese and bacon or getting sauces on the side can significantly reduce calories, fat, and sodium.
Side Salad and Water: Adding a side salad with a vinaigrette and opting for water or unsweetened tea is the healthiest combo.
Beware of Larger Items: Larger sandwiches like the Half Pound Beef 'n Cheddar and sides like Mozzarella Sticks pack high calories, fat, and sodium.

Navigating the menu at Arby's, a fast-food chain famous for its meat, can be challenging for those watching their diet. However, by understanding the nutritional content and making smart adjustments, you can find a satisfying meal that aligns with your health goals. This guide will help you sort through the options and determine what is the healthiest choice at Arby's, from entrees and sides to beverages.

Healthiest Menu Options at Arby's

The Classic Roast Beef Sandwich

Often hailed by nutritionists as one of the best options, the Classic Roast Beef sandwich provides a decent amount of protein without the excessive calories and fat found in other sandwiches. It consists of thinly sliced roast beef on a sesame seed bun.

Key Stats (per sandwich): 360 calories, 23g protein, 14g fat, 37g carbs, 970mg sodium.
Why it's a good choice: The simple ingredient list and moderate calories make it a reliable option. For a healthier take, you can remove one side of the bun to reduce carbs.

Roast Turkey Farmhouse Salad

For a meal that maximizes vegetable intake, the Roast Turkey Farmhouse Salad is a solid contender. It comes loaded with roast turkey, mixed greens, tomatoes, and shredded cheese.

Key Stats (without dressing): 230 calories, 23g protein, 13g fat, 8g carbs, 780mg sodium.
Why it's a good choice: It's a low-calorie, high-protein meal rich in vitamins and minerals. To keep it light, opt for a vinaigrette dressing instead of a creamy one, or use dressing sparingly.

Roast Turkey Gyro

Another strong option featuring lean turkey, the Roast Turkey Gyro offers a unique, flavorful alternative to a standard sandwich. It includes sliced roast turkey, vegetables, and creamy tzatziki sauce on a pita.

Key Stats (per gyro): 470 calories, 25g protein, 20g fat, 48g carbs, 1520mg sodium.
Why it's a good choice: It provides more vegetables and a different flavor profile. The tzatziki sauce is often lighter than many fast-food dressings.

Arby's Sliders

For those seeking a smaller portion or a snack, Arby's sliders are an excellent choice.

Best Options: The Roast Turkey Slider (180 calories) and Roast Beef Slider (210 calories) are the lowest-calorie options.
Why they're a good choice: They offer the classic Arby's flavor in a more controlled, smaller size, helping to manage overall calorie intake.

Side Salad

Pairing a smaller main dish with a side salad is a great way to boost your nutrient intake.

Key Stats (without dressing): 70 calories, 5g fat, 4g carbs, 5g protein, 100mg sodium.
Why it's a good choice: It adds fiber and vitamins with minimal calories, especially if you stick to a light dressing.

Comparison: Healthier vs. Less Healthy Arby's Items

Making a quick decision at the drive-thru can be tough. The following table compares some of the better-for-you items with their less-healthy counterparts.


Menu Item	Calories	Protein (g)	Sodium (mg)	Notes
Classic Roast Beef Sandwich	360	23	970	Good balance of protein and calories, but high sodium.
Roast Turkey Farmhouse Salad	230	23	780	Low calorie and carb, high in protein and vegetables.
Roast Beef Gyro	540	24	1300	Higher calorie/carb than the Classic, but with more veggies.
3pc Chicken Tenders	350	25	970	High protein but fried, which adds fat.
Classic French Dip & Swiss	540	34	2550	Significantly higher in sodium due to Au Jus sauce.
Crispy Chicken Entrée Salad	430	28	1170	Fried chicken adds significant calories and fat.
Half Pound Beef 'n Cheddar	710	48	2330	Large portion with cheese sauce adds high calories and sodium.

Smart Ordering for Your Diet

Choosing a healthier option is just the first step. The way you order can further impact your meal's nutritional profile. Here are some pro tips:

Portion Control: Opt for a smaller size, like a slider, to satisfy a craving with fewer calories.
Hold the Extras: Skip bacon and cheese to reduce saturated fat and sodium.
Sauce on the Side: Take control of your condiments by asking for sauce on the side and using less. Heavy sauces can add hundreds of calories.
Rethink Your Drink: Pair your meal with water, unsweetened iced tea, or Diet Coke to avoid sugary beverages.
Choose Wisely: Select fresh vegetables in a salad over fried sides like curly fries or mozzarella sticks.

Conclusion

While Arby's may not be known as a health food destination, making smarter choices is entirely possible with a bit of nutritional know-how. The Classic Roast Beef sandwich and Roast Turkey Farmhouse Salad are standout options for their balance of protein and calories. Choosing smaller portions, modifying ingredients, and opting for water can transform your meal from a calorie bomb into a more balanced, diet-friendly option. Always remember that the best "healthy" choice is one that fits within your personal dietary and calorie goals. For detailed nutritional information, consult the official Arby's nutrition guide.

Frequently Asked Questions

The plain Side Salad, without dressing, is the lowest-calorie item on the menu, containing around 70-80 calories. Among entrees, the Roast Turkey Slider (180 calories) and Roast Beef Slider (210 calories) are the best choices.

While it is a relatively healthy option for a fast-food sandwich due to its lean protein and lower calorie count, it is still high in sodium (970mg). It's a better choice than many other menu items, especially when paired with a side salad and water.

To reduce calories, consider ordering a smaller portion like a slider, skipping the bun, or choosing a salad. Additionally, ask for sauces on the side and use them sparingly, or skip extras like cheese and bacon.

Yes, without dressing, the Roast Turkey Farmhouse Salad is a fantastic low-calorie and high-protein option at 230 calories. It contains plenty of vegetables and provides a good source of protein and calcium.

Items to be cautious of include the Half Pound sandwiches, the Loaded Italian sandwich, large shakes, Mozzarella Sticks, and the Crispy Chicken Entrée Salad, which can be surprisingly high in calories and fat due to fried ingredients and creamy dressing.

The Side Salad is the healthiest side option. While Curly Fries are a classic, even the snack size has 250 calories and can add significant fat and sodium to your meal.

Yes, Arby's has had grilled chicken wraps and sandwiches on its menu. A notable example is the Roast Chicken Club Wrap, but availability can vary, so it's best to check the current menu. These are generally healthier than fried chicken items.