Navigating the Arby's Menu for Healthier Choices
Eating healthily at a fast-food restaurant can be challenging, but it's not impossible. Arby's, known for its roast beef, offers several menu items that can be part of a balanced diet when chosen wisely. The focus should be on options that are lower in calories and fat while providing a good source of protein to keep you full and satisfied. This often means sticking to the basics and being mindful of add-ons like sauces and cheese.
The Healthiest Sandwiches at Arby's
When it comes to sandwiches, the Classic Roast Beef is consistently cited by nutrition experts as one of the most nutritious options. This is because it features lean roast beef, which is a good source of protein, on a sesame seed bun. For those who prefer chicken, grilled or roast chicken options are a better alternative to their fried counterparts.
Best Sandwich Options:
- Classic Roast Beef: A simple, high-protein choice. It's best to eat it without any extra sauces to keep the sodium in check.
- Roast Beef Gyro: This option includes thinly sliced beef with veggies and tzatziki sauce on a pita. It provides vegetables and a decent amount of protein, though it is higher in carbs.
- Roast Turkey Slider: For a smaller, lower-calorie meal, sliders can be a good choice. The Roast Turkey Slider is a lean protein option.
Tips for Customizing Sandwiches:
- Hold the cheese and sauce: This is the quickest way to reduce calories, fat, and sodium. Ask for sauce on the side if you must have it.
- Go bun-less: Some people opt to order their sandwich as a bowl or salad, which drastically cuts down on calories and carbs.
- Order smaller sizes: Opting for a slider or the classic size over a double or half-pound helps with portion control.
Healthier Salad and Side Options
While sandwiches are the staple, Arby's also offers sides and salads that can round out a healthier meal. The salads can be a great way to add vegetables, but it's important to be cautious with dressings.
- Roast Turkey Farmhouse Salad (without dressing): Without the high-fat dressing, this salad can be a solid, high-protein, and low-carb option.
- Chopped Side Salad (without dressing): This is the lowest-calorie and lowest-fat option on the menu. It's a great way to add some fresh vegetables to your meal.
- Snack-size Curly Fries: If you must have fries, the snack size is the most reasonable portion.
A Comparison of Healthier Arby's Choices
| Menu Item | Calories | Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Classic Roast Beef | 360 | 14 | 23 | 970 |
| Roast Beef Gyro | 540 | 29 | 24 | 1300 |
| Roast Turkey Chopped Farmhouse Salad (no dressing) | 230 | 13 | 23 | 780 |
| Chopped Side Salad (no dressing) | 70 | 5 | 5 | 100 |
| 3-Piece Chicken Tenders | 370 | 18 | 23 | 1190 |
Ingredients to Watch Out For
Even when choosing a typically healthier option, certain ingredients can quickly turn a meal into a high-calorie, high-sodium indulgence. Be aware of the following:
- Creamy Sauces: Sauces like Ranch and Cheddar Cheese add significant calories, fat, and sodium.
- Bacon and Extra Cheese: While tasty, these toppings dramatically increase the overall nutritional load of a meal.
- Large Portions: The half-pound and double-meat options come with a much higher calorie and sodium count. Stick to classic or slider sizes.
Conclusion
Ultimately, the healthiest food to eat at Arby's is the one you customize to meet your dietary needs. The Classic Roast Beef sandwich, when eaten without extra sauces, offers an excellent balance of protein and calories. For a lower-carb option, the Roast Turkey Chopped Farmhouse Salad without dressing is a great choice. The key is to prioritize lean proteins, be mindful of portion sizes, and limit high-fat, high-sodium additions like cheese, bacon, and creamy dressings. By making smart choices, you can enjoy a meal at Arby's while staying on track with a healthy lifestyle.
For more detailed nutritional information, you can always consult Arby's official nutrition and allergen guide available on their website.
