Navigating a fast-food menu while trying to maintain a balanced diet can be a challenge. While chains like Arby's are known for their hearty meat sandwiches, they also offer some choices that are relatively better for your health, provided you know what to look for and how to customize your order. By focusing on lower-calorie, lower-fat, and higher-protein items, you can still enjoy a meal out without completely derailing your nutrition goals. However, as with most fast food, it is important to be mindful of sodium content, as even the "healthier" options can be high in this area. The key is to make informed decisions about your main entree, as well as the sides and drinks you pair with it.
The Top Contender: Classic Roast Beef
Registered dietitians and nutrition experts frequently point to the Classic Roast Beef sandwich as the most nutritious main menu item at Arby's. Its success as a healthier option is primarily due to its simplicity and ingredient list. The sandwich consists of just roast beef on a sesame seed bun, allowing you to control the nutritional profile by adding or removing condiments.
A standard Classic Roast Beef sandwich offers a balanced macronutrient profile, especially when compared to its larger or more heavily dressed counterparts. It provides a solid amount of protein for satiety while remaining one of the lowest-calorie sandwiches on the menu. This makes it a great choice for those counting calories or looking for a high-protein option. The primary drawback, and an important one to note, is the sodium content, which, while lower than many other options, is still relatively high for a single serving. This necessitates careful pairing with low-sodium sides and beverages.
Nutritional Breakdown of the Classic Roast Beef
- Calories: ~360 calories
- Fat: ~14g total fat
- Protein: ~23g protein
- Carbohydrates: ~37g carbohydrates
- Sodium: ~970mg sodium
Runner-Up Options: Gyros and Sliders
While the Classic Roast Beef often wins the top spot, other sandwiches can be decent choices, depending on your priorities. The Roast Turkey Gyro is a notable contender from the Market Fresh menu. It offers a good source of protein from lean turkey meat and includes a few vegetables. However, it is higher in calories and especially sodium compared to the Classic Roast Beef.
Sliders offer a different kind of advantage: portion control. For those who want a smaller meal or a snack, the Roast Turkey Slider or Roast Beef Slider are excellent choices. They contain fewer calories than their full-sized counterparts, allowing for a customizable meal when paired with a side salad.
Comparing Roast Turkey Gyro and Sliders
- Roast Turkey Gyro: Contains around 470 calories, 20g fat, 48g carbs, and 25g protein. The sodium is significantly higher than the classic roast beef, at about 1,520mg.
- Roast Beef Slider: A smaller option at roughly 210 calories, it is a great choice for calorie management, though it still contains a fair amount of sodium for its size. The Roast Turkey Slider is an even lower-calorie option.
How to Maximize Nutrition and Minimize Unhealthy Add-ons
Even the healthiest-sounding sandwiches can become unhealthy with added sauces, cheese, and bacon. The easiest way to improve any sandwich's nutritional profile is to customize your order. Here are some key tips:
- Hold the sauce: Creamy sauces like ranch or mayo can add hundreds of calories and grams of fat. Request your sandwich without these additions or opt for a smaller portion. A packet of Arby's Sauce adds only 15 calories.
- Skip the cheese and bacon: Forgoing cheese and bacon on sandwiches like the Market Fresh options can save you significant calories and saturated fat.
- Choose water: Instead of high-calorie soft drinks or milkshakes, opt for water. As one video review points out, this can save you hundreds of calories.
Navigating the Worst Offenders
To appreciate the healthier options, it helps to understand what to avoid. Larger sandwiches or those loaded with multiple high-fat ingredients can easily contain over 800 calories and significant amounts of saturated fat and sodium. The Half Pound Beef 'n Cheddar and the Roast Turkey Ranch & Bacon are prime examples of this, with nutrition experts citing them as some of the least nutritious options due to the high sodium and calories from sauces, cheese, and bacon. Even seemingly light items like the Crispy Chicken Club Wrap can pack a huge nutritional punch due to fried chicken and creamy sauce.
Comparison Table: Arby's Sandwiches
To provide a clear picture, here's a comparison of some popular Arby's sandwiches based on nutritional information:
| Sandwich | Calories | Total Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Classic Roast Beef | 360 | 14 | 23 | 970 |
| Roast Turkey Gyro | 470 | 20 | 25 | 1520 |
| Roast Beef Slider | ~210 | - | - | - |
| Roast Turkey Ranch & Bacon | 810 | 35 | 45 | 2420 |
| Half Pound Beef 'n Cheddar | 710 | 33 | 48 | 2330 |
Smart Sides and Beverages
Your meal doesn't end with the sandwich. The sides and drinks you choose can significantly impact the overall nutritional value. A side salad is an excellent low-calorie addition that provides vegetables and fiber. For sides, a snack-sized portion of curly fries is a smaller indulgence than a large order. Alternatively, swapping out fries for a side salad will make a major difference in calories and fat. Choosing a zero-calorie drink, like water or diet soda, is another simple strategy to save calories.
Conclusion
Ultimately, the answer to what is the healthiest sandwich at Arby's? is the Classic Roast Beef. Its straightforward composition and reasonable calorie count make it the best choice for those seeking a more balanced meal. For individuals seeking a smaller portion or a change of pace, the Roast Turkey Gyro or Sliders are viable runners-up. The most important strategy is to customize your order by minimizing high-fat sauces, cheese, and bacon. By pairing your chosen sandwich with a side salad and a zero-calorie drink, you can enjoy a relatively healthier fast-food meal at Arby's.
