What is the Healthiest Option at Arby's?

December 29, 2025 •

2 min read

According to nutrition experts, making healthier choices at fast-food chains like Arby's is possible. Being aware of the options and customizing the order can help meet dietary goals.

Quick Summary

A guide to making healthier choices at Arby's, with information on low-calorie, high-protein options. Includes tips on customizing orders to reduce sodium and fat, and a comparison of nutritious menu items.

Key Points

Classic Roast Beef: The classic roast beef sandwich is one of the best choices, with a good calorie-to-protein ratio.
Side Salad is Best: Swap high-calorie curly fries for a side salad without dressing to significantly reduce calories and sodium.
Customize Your Sandwich: To improve nutritional value, request condiments on the side, ask to omit cheese or bacon, and consider removing half the bun.
Choose Leaner Protein: If available, opt for roasted turkey or grilled chicken over fried alternatives.
Watch Your Drinks: Avoid high-sugar sodas and shakes, choosing water or unsweetened iced tea instead to save on calories and sugar.
Portion Control is Key: Opt for smaller portion sizes or share a larger item with a friend to manage calorie and sodium intake.
Avoid Fried Items: Fried options like Mozzarella Sticks and Crispy Chicken are generally high in sodium, calories, and saturated fat.

Navigating the Arby's Menu for Better Choices

Arby's, known for its roast beef, offers a wide menu. While many items are high in calories, sodium, and fat, some options are better for health. Understanding nutritional content and making smart modifications is key. Wise choices can balance a meal and satisfy cravings.

The Classic Roast Beef Sandwich: A Surprising Winner

The Classic Roast Beef Sandwich is a top choice. The thinly sliced roast beef on a sesame seed bun offers protein with moderate calories. The classic size has about 360 calories and 23 grams of protein. It is a filling choice. Order without added sauces, as Arby's sauces can increase sodium and sugar.

High-Protein Alternatives: Turkey and Grilled Chicken

Arby's offers high-protein options. The Roast Turkey Gyro, is a Market Fresh option featuring thinly sliced turkey and vegetables in a pita. It can be a balanced meal. Look for grilled chicken, which is a leaner protein source. The Cravin' Chicken sandwich, if roasted, is a reasonable choice.

Side Dishes: Choosing Wisely Beyond Curly Fries

Arby's Curly Fries are high-calorie and high-sodium. The Chopped Side Salad is a healthier choice. Without dressing, it is low in calories (around 70-80) and sodium, offering vegetables. This can save hundreds of calories and sodium. Order a small portion of fries.

Comparison Table: Healthiest Main Entrees


Menu Item	Calories	Fat (g)	Sodium (mg)	Protein (g)
Classic Roast Beef Sandwich	360	14	950	23
Roast Turkey Gyro	470	18	1520	22
3-Piece Chicken Tenders	370	18	840	24
Chopped Side Salad (no dressing)	70	5	100	5
Crispy Chicken Sandwich	510	25	1260	22

Note: Nutritional information can vary, so check the official Arby's website for the most up-to-date data.

Customizing Your Order for Maximum Health

Customization is key to optimizing an Arby's meal. Some items are better starting points. Improve the nutritional profile by making simple requests. Ask for condiments like Arby's Sauce or Horsey Sauce on the side and use them sparingly, as they are a hidden source of sodium and sugar. Omit cheese or ask for no bacon to reduce saturated fat and calories. Requesting extra lettuce and tomato adds more vegetables. Consider asking for half the bun to reduce carbohydrates and calories.

Drinks and Desserts: Simple Swaps for a Healthier Choice

Beverages and desserts are where unhealthy calories accumulate fastest. Choose water or unsweetened iced tea instead of soda or a high-sugar shake. A large shake can contain hundreds of calories and sugar. Opting for water can decrease the total caloric intake for the meal. Stick to the smallest portion size for sweets.

Conclusion

It is possible to make informed, healthier decisions at Arby's. The Classic Roast Beef Sandwich is one of the best choices. Combine it with a side salad and water for a balanced meal. The ultimate strategy is customization. Being mindful of portion sizes, avoiding fried items, and using sauces sparingly can help meet nutritional goals while enjoying a fast-food meal.

For official nutritional information and a full menu breakdown, visit the official Arby's website.

Frequently Asked Questions

The Classic Roast Beef sandwich is typically the lowest-calorie main sandwich, with around 360 calories.

Yes, Arby's Chopped Side Salad is an excellent healthy option, especially without dressing, offering a low-calorie and low-sodium way to add vegetables. However, some specialty salads, like the Crispy Chicken Entrée Salad, may contain higher calories and sodium due to added ingredients.

To reduce sodium, avoid high-sodium items like cheese sauces and bacon. Ask for condiments on the side and use them sparingly, as Arby's sauces are often high in sodium. Pairing a main item with a side salad instead of fries also helps.

Arby's roast beef is a lean protein source. In the Classic Roast Beef sandwich, it provides a good protein-to-calorie ratio. However, the sodium content can be high, so it's important to consider your overall daily intake when ordering.

The healthiest alternative to Curly Fries is the Chopped Side Salad, which is significantly lower in calories, fat, and sodium. Water is also a great, calorie-free alternative to sugary drinks.

To make your meal healthier, it's a good idea to either skip the sauces or get them on the side. Sauces like Arby's Sauce and Horsey Sauce can add a significant amount of extra calories, sugar, and sodium.

Yes, you can. Order a sandwich without the bun to significantly reduce your carb intake. Choosing a high-protein option like the Classic Roast Beef and adding a side salad (without croutons) can be a suitable low-carb meal.