What is the healthiest thing at Arby's? A complete menu analysis

January 3, 2026 •

3 min read

According to Arby's official nutrition information, a classic roast beef sandwich has 360 calories, making it one of the most balanced and foundational options on their extensive menu. Navigating a fast-food menu while trying to maintain a balanced diet can be challenging, but with some key information and simple strategies, it is possible to make informed, healthy choices.

Quick Summary

An analysis of Arby's menu reveals the best choices for a healthy meal, focusing on lower-calorie sandwiches, salads, and mindful modifications to reduce fat and sodium.

Key Points

Classic Roast Beef: The regular-sized Classic Roast Beef sandwich is one of the best overall choices, offering 360 calories and 23 grams of protein.
Turkey Options: Lean roasted turkey, found in the Roast Turkey Gyro and Roast Turkey Farmhouse Salad, is a great source of protein with fewer calories and fat than other meats.
Sauce on the Side: Reduce calories and sodium by requesting sauces on the side or omitting them entirely.
Sliders for Portion Control: For a smaller, flavor-packed option, the Roast Turkey Slider (180 calories) provides excellent portion control.
Lighten the Side: Swap calorie-dense fries for a simple side salad and a water or diet soda to save calories and sodium.
Read the Fine Print: Not all seemingly 'healthy' options are created equal; some salads and wraps can be loaded with high-fat dressings and fried ingredients.

Demystifying the Menu: Finding the Healthiest Options at Arby's

Eating healthy at a fast-food restaurant like Arby's often requires a strategic approach. While the chain is known for its roast beef and classic comfort foods, the menu also includes options that are lower in calories and fat, or higher in protein. By understanding the nutrition facts, you can make smarter decisions that align with your dietary goals without sacrificing flavor.

The Classic Roast Beef Sandwich: A Surprising Winner

Many nutrition experts point to the Classic Roast Beef sandwich as a top choice for a healthy meal at Arby's. Made with lean, thinly-sliced roast beef, the regular-sized version clocks in at a modest 360 calories with 23 grams of protein. The secret to keeping this meal healthy is to stick with the classic size and avoid larger portions, as the protein-to-calorie ratio remains favorable. The simplicity of the ingredients—beef, water, and salt—is another plus. To make it even healthier, consider removing half the bun or swapping out the Arby's sauce for a lighter option.

The Power of Lean Protein: Turkey is Your Friend

Turkey is an excellent source of lean protein, and Arby's Market Fresh menu offers several good choices. The Roast Turkey Gyro, for example, provides a filling and flavorful option at a reasonable calorie count (around 470 calories) while including fresh vegetables and a creamy tzatziki sauce. For those who prefer a salad, the Roast Turkey Farmhouse Salad is a fantastic choice, packing in 23 grams of protein and several nutrients, though it's important to be mindful of the dressing. A key takeaway is that opting for roasted meats, like turkey, over fried chicken is a surefire way to cut down on calories and fat.

Strategic Choices: Sliders, Sides, and Drink Swaps

For a smaller meal or a snack, Arby's sliders offer a perfect solution. The Roast Turkey Slider, with just 180 calories, is a high-protein, low-calorie option that satisfies cravings without derailing a diet. Sides can make or break a healthy meal. Instead of a large order of Curly Fries, consider a side salad (80 calories without dressing) to add nutrients and fiber. When it comes to beverages, water is the best choice, but a diet soda or unsweetened iced tea is a good lower-calorie alternative to sugary drinks.

Comparison Table: Arby's Healthier Entrée Options


Menu Item	Calories	Protein (g)	Fat (g)	Sodium (mg)	Notes
Classic Roast Beef Sandwich	360	23	14	970	Excellent protein source, can be customized.
Roast Turkey Gyro	490	26	21	1020	Includes vegetables, good protein content.
Roast Turkey Farmhouse Salad	230	23	12	780	Low-calorie and high-protein salad option.
Roast Turkey Slider	180	N/A	N/A	N/A	Perfect for a light meal or snack, lower calories.
3-Piece Chicken Tenders	360	23	17	950	Lower-calorie fried option, but fried.

Tips for a Smarter Arby's Order

Modify your order: Asking for no cheese, no bacon, or sauce on the side can drastically reduce calories and sodium.
Portion control: Opt for the smallest sizes, like a regular Classic Roast Beef or a slider, instead of max or half-pound versions.
Beware of wraps and salads: Some wraps and salads at Arby's contain higher-calorie ingredients like fried chicken, bacon, and high-fat dressings, negating their perceived health benefits.
Check the nutrition facts: Arby's offers comprehensive nutrition information on their website, allowing you to check the exact numbers for your customized order.
Focus on lean protein: Prioritize menu items that use lean, roasted meats like roast beef and turkey.

Conclusion

When asking "what is the healthiest thing at Arby's?" the answer is a combination of choosing the right core item and making smart modifications. The Classic Roast Beef sandwich is a strong contender, offering a good balance of calories and protein in its base form. The Roast Turkey Gyro and Roast Turkey Farmhouse Salad are also excellent choices, providing lean protein and vegetables. By focusing on smaller portions, avoiding high-calorie sauces and toppings, and making strategic choices for your sides and drinks, you can enjoy a satisfying meal at Arby's while keeping your health goals in mind. For the most detailed nutritional data, always check the official company website. For instance, the Classic Roast Beef is a simple, effective option, especially when paired with a light side like the Side Salad and a zero-calorie drink.

Frequently Asked Questions

The lowest calorie sandwich is typically the Roast Turkey Slider, which contains just 180 calories, making it a great option for a light meal or snack.

While the Market Fresh items often include fresh vegetables and roasted meats, some options like the wraps with crispy chicken or bacon can be high in calories and fat. The Roast Turkey Gyro is a better choice compared to the Roast Turkey Ranch & Bacon sandwich.

Yes, the Classic Roast Beef is a better option. The Beef 'n Cheddar, with its cheese sauce and extra sauces, has a higher calorie and sodium count than the classic version.

To make the Roast Turkey Farmhouse Salad healthier, request a light vinaigrette dressing on the side instead of the full portion. This helps control the calorie and fat intake.

To reduce sodium, avoid cheese and bacon, ask for sauces on the side, and choose the classic sandwich sizes instead of larger, enhanced versions. Opting for a side salad over fries also helps.

The Arby's gyros, specifically the Roast Turkey Gyro, can be a good choice as they contain roasted meat and vegetables. However, their calorie and sodium content can be high, so it's best to eat them in moderation and skip any extra sauces or toppings.

While the 3-piece Chicken Tenders are a lower-calorie fried option at 360 calories, they are still a fried item. They can be a decent choice if you are mindful of your total calorie intake and pair them with a healthy side like a side salad.