Eating healthy at a fast-food restaurant known for its meats can seem like a daunting task, but it is achievable with the right knowledge. While Arby's does offer many indulgent items, careful navigation of the menu can lead to a satisfying and relatively nutritious meal. The key is to focus on lean proteins and fresh ingredients while being mindful of portion sizes, sauces, and added toppings.
The Top Contender: Classic Roast Beef Sandwich
For most people looking for a balanced sandwich, the Classic Roast Beef is often cited as the smartest choice on the menu. It features Arby's signature thinly sliced roast beef on a sesame seed bun, a relatively simple build compared to many other options. The FDA recognizes roast beef as an extra-lean cut of meat, which makes it a solid protein base.
The nutritional profile of the Classic Roast Beef sandwich is respectable for a fast-food item:
- Calories: ~360 calories
- Protein: ~23g protein
- Fat: ~14g fat
- Carbohydrates: ~37g carbs
- Sodium: ~970mg sodium
While the sodium content is high, it's significantly lower than many other sandwiches on the menu. To further improve its nutritional value, you can ask for Arby's Sauce on the side—it adds flavor with zero fat.
The Freshest Choice: Roast Turkey Farmhouse Salad
For those who prefer a salad, the Roast Turkey Farmhouse Salad is a fantastic option. It comes loaded with lean, roasted turkey, along with bacon, cheddar cheese, and vegetables on a bed of mixed greens. The key to keeping this option healthy is your choice of dressing. Opt for a lighter vinaigrette over a creamy ranch or honey mustard.
Here’s a look at its general nutritional content (note that dressing selection will change these figures):
- Calories: ~230 calories (pre-dressing)
- Protein: ~23g protein
- Carbohydrates: ~9g carbs
- Fat: ~13g fat
The salad provides a great dose of protein and includes fresh vegetables, giving you more nutrients and fiber than a typical sandwich. It's a great choice for a low-carb diet.
Other Healthy-ish Selections and Customization Tips
For those seeking alternatives or smaller meals, Arby's offers other choices that can be adjusted for a healthier profile. The key is almost always customization and portion control.
- Sliders: The Roast Beef Slider is a great option for a lighter meal or snack, with significantly fewer calories than a full-size sandwich. The Chicken Slider is also an option, though the chicken is fried.
- 3-Piece Chicken Tenders: While fried, the 3-piece tenders are a more moderate-calorie fried option compared to other fried items. Just be mindful of dipping sauces, which can be high in sugar and sodium.
- Order Without a Bun: For a significantly lower-carb and lower-calorie meal, you can order many sandwiches, such as the Classic Roast Beef, without the bun. Some customers order it in a bowl or a lettuce wrap.
- Ask for Sauces on the Side: This simple step gives you full control over how much sauce you consume, helping to limit hidden fats and sugars.
- Skip the Cheese and Bacon: Many of Arby's sandwiches include cheese and bacon, which add significant calories and sodium. Asking for these to be removed is an easy way to make a healthier choice.
Nutritional Comparison: Best vs. Worst
To put things in perspective, here is a comparison of some popular Arby's menu items. Nutritional values are based on recent information from Arby's official sources.
| Menu Item | Calories | Protein (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Classic Roast Beef | ~360 | 23 | ~970 | Good balance, moderate calories and protein |
| Roast Turkey Farmhouse Salad | ~230 | 23 | ~1420 | High protein, lower carb, but sodium varies by dressing |
| Half Pound Beef 'n Cheddar | 710 | 48 | 2330 | Very high calories and sodium, loaded with cheese sauce |
| French Dip & Swiss | 540 | 34 | 2550 | High fat and extremely high sodium from au jus and cheese |
| Roast Beef Slider | ~170-210 | 10 | ~620 | Smallest portion, lowest calories, good for a snack |
What About Sides and Drinks?
Choosing the right sides and drinks is just as important as selecting the main entree. While Arby's curly fries are iconic, they are a significant source of calories and fat. Opting for a smaller snack-size portion or choosing a Side Salad with a light vinaigrette is a much better choice for your overall health. When it comes to drinks, water is always the best option. Diet sodas or unsweetened iced tea are also lower-calorie alternatives to regular sodas and shakes.
Conclusion: Making the Best Fast-Food Choices
So, what is the healthiest item to eat at Arby's? The best answer depends on your specific goals. If you're looking for a satisfying sandwich, the Classic Roast Beef offers the best balance of protein and calories, as long as you watch the sodium. For a lower-carb and fresher meal, the Roast Turkey Farmhouse Salad is a fantastic choice, especially with a light dressing. Ultimately, the healthiest meal is one you customize yourself. By choosing smaller portions, skipping high-calorie additions like cheese and sauces, and opting for a side salad, you can enjoy a much more nutritious meal from Arby's.
For the most up-to-date nutritional information, including allergen guides, you can always check the official Arby's website: Arby's Official Nutrition Guide.
