Finding healthy options at Arby's requires careful navigation of the menu, as many items are high in calories, sodium, and fat. However, Arby's offers lean meats and the opportunity for customization, making it possible to create a balanced meal. The key is to understand the nutritional value of each item and avoid high-calorie additions.
The Classic Roast Beef Sandwich
Nutrition experts often recommend the Classic Roast Beef Sandwich as a solid choice. This signature item features thinly sliced roast beef on a sesame seed bun. The sandwich provides a good amount of lean protein with a moderate calorie count compared to larger options.
Customization Options for the Roast Beef Sandwich
Modifications can further improve the nutritional profile of the Classic Roast Beef. Skipping the Arby's sauce or ordering it on the side can reduce sodium and sugar. Ordering the roast beef without the bun is another option for those on low-carb diets. Opting for the classic size instead of larger versions helps with portion control.
Lighter Menu Items: Salads and Wraps
Arby's Market Fresh menu includes salads and wraps, offering fresher choices. The Roast Turkey Farmhouse Salad provides a good amount of protein from turkey and vegetables while keeping the calorie count relatively low (before dressing). The Roast Turkey and Swiss Wrap provides a lighter alternative to beef-based options.
Considerations for the Market Fresh Menu
Pay close attention to toppings and dressings when choosing salads and wraps. The Roast Turkey Ranch and Bacon Sandwich contains a high amount of calories and fat due to the ranch dressing and bacon. Consider these modifications for a healthier wrap or salad:
- Request dressing on the side and use it sparingly.
- Omit bacon and extra cheese.
- Choose a light Italian or vinaigrette dressing if available.
Smaller Portions: Sliders and Tenders
Arby's sliders offer a smaller portion size. The Jr. Roast Beef and Jr. Ham & Cheddar are among the lowest-calorie options. However, smaller portions do not always mean lower sodium.
The chicken tenders are a relatively low-calorie and high-protein choice. To maintain a lighter meal, avoid dipping sauces, as they often contain added sugar and sodium.
Nutritional Comparison
Here is a comparison of popular Arby's menu items based on standard nutritional information:
| Menu Item | Calories | Fat (g) | Sodium (mg) | Protein (g) | Customization |
|---|---|---|---|---|---|
| Classic Roast Beef | 360 | 14 | 970 | 23 | Excellent (remove sauce/bun) |
| Roast Turkey Farmhouse Salad (no dressing) | 230 | 13 | 780 | 23 | Excellent (dressing on side) |
| 3pc Chicken Tenders | 370 | 18 | 1190 | 23 | Good (skip sauce) |
| Half Pound Beef 'n' Cheddar | 740 | 39 | 2530 | 48 | Poor (very high sodium) |
Strategies for a Healthier Arby's Order
- Prioritize Lean Protein: Choose options like the classic roast beef or roast turkey to get high-quality protein without excess fat.
- Reduce Calories Through Modification: Simple changes, such as requesting no cheese, no bacon, or light sauce, can significantly reduce calories.
- Be Aware of Sodium: Many sauces, cheeses, and processed meats are high in sodium. The Classic Roast Beef has a moderate amount, but some items exceed the daily recommended intake.
- Select Lighter Sides and Drinks: Choose a side salad instead of fries and opt for water or unsweetened iced tea.
- Consult Nutrition Information: Check the official Arby's nutrition guide before ordering for the most up-to-date details.
Conclusion: Making Informed Choices
Arby's offers several choices that are better than others, though finding a truly "healthy" option at any fast-food restaurant can be challenging. The Classic Roast Beef sandwich is arguably the healthiest main entree due to its balance of protein, calories, and fat, particularly with customization. The custom-ordered Roast Turkey Farmhouse Salad is a great option for a lighter meal. The healthiest choice at Arby's involves mindful ordering, portion control, and avoiding unnecessary add-ons.
For the latest nutrition information, always consult the source: Arby's Nutrition, Allergen, Ingredients & Gluten Free Guides.
