Navigating any fast-food menu while trying to maintain a healthy diet can be a challenge. Arby's, known for its "we have the meats" tagline, offers a variety of protein-packed sandwiches, but many are also loaded with calories, fat, and sodium. By understanding the nutritional information and making smart customizations, you can find a satisfying and healthier meal. This guide, created with a dietitian's perspective, breaks down the best options and what to watch out for.
The Healthiest Sandwiches and Wraps at Arby's
When choosing an entrée at Arby's, focusing on lean protein sources like roasted chicken or classic roast beef can be a good starting point. Avoid deep-fried items and heavy, creamy sauces, which can significantly increase your meal's fat and calorie count.
- Classic Roast Beef Sandwich: As one of the most nutritious main menu items, the Classic Roast Beef on a sesame seed bun is a solid choice. Without condiments, it contains a manageable 350 calories, 12 grams of fat, and 950 mg of sodium. It’s a lean cut recognized by the FDA.
- Market Fresh Roast Chicken Wrap: Opting for a Market Fresh wrap can be a good way to save on carbs while still getting a flavorful, lean protein meal. Wraps often contain more vegetables than sandwiches, but be mindful of the dressing. The Roast Chicken Wrap comes with grilled chicken and a fresh lettuce blend, making it a potentially lighter choice depending on the dressing.
- Roast Beef Slider: For a smaller meal or snack, the Roast Beef Slider is an excellent low-calorie and high-protein choice. At just 180 calories, it's a great way to satisfy a craving without overdoing it.
- Turkey 'n Swiss Wrap: Similar to the chicken wrap, the Roast Turkey & Swiss Wrap offers a lighter alternative to heavier sandwiches, packing a good amount of protein while keeping calories in check. The turkey is a lean protein source, and you can customize it to reduce fat.
Side Dishes That Won't Derail Your Diet
Side dishes at fast-food restaurants are often calorie-dense and high in fat. At Arby's, making a healthy choice for your side is just as important as your main dish.
- Side Salad: The Side Salad is the best option for adding essential vegetables and fiber to your meal. Order it with a light dressing, like Light Italian, to keep calories and fat low.
- Tree Top Applesauce: This is a great, low-calorie option for a sweet treat or a kid's meal side. It's a simple, healthier alternative to fries or milkshakes.
- Curly Fries (Snack Size): If you can't resist Arby's famous Curly Fries, opt for the snack size. A small portion can allow for a small indulgence while still managing your total calorie and fat intake. Alternatively, consider ordering the main dish without the bun and adding some fries for a lower-calorie meal.
Customization is Key
One of the most powerful strategies for eating healthier at Arby's is to customize your order. Simple changes can make a big difference.
- Hold the sauce: Arby's creamy dressings and signature sauces can add hundreds of milligrams of sodium and many calories. Ask for your sandwich without sauce or get a lighter sauce, like Light Italian dressing for salads.
- Go bun-less: Ordering your sandwich without the bun is an effective way to cut carbs and calories. Some diners enjoy the Beef 'n Cheddar this way in a bowl, mixing in a few small curly fries for a satisfying, lower-calorie meal.
- Say no to cheese: Many of Arby's sandwiches include cheese, which adds unnecessary fat and sodium. Requesting your sandwich without cheese can further reduce the nutritional impact.
Comparative Nutrition: Healthier Picks vs. Unhealthy Indulgences
To put the healthy options in perspective, here's a comparison of some of Arby's menu items. This table highlights how smart choices can drastically impact your meal's nutritional profile.
| Menu Item | Calories | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Classic Roast Beef | 350 | 12 | 960 | Lean meat option, a dietitian's favorite. |
| Roast Turkey & Swiss Wrap | 360 | N/A | N/A | Lower carb than bun, but check nutrition. |
| Roast Beef Slider | 180 | N/A | N/A | Excellent low-calorie snack or small meal. |
| Roast Turkey Ranch & Bacon | 810 | 35 | 2,520 | A very high-calorie and sodium option. |
| Half Pound Beef 'n Cheddar | 710 | 33.7 | 2,330 | Extremely high in calories and sodium. |
Conclusion: Making Mindful Choices
While Arby's is a fast-food chain, it's possible to make more mindful and nutritious choices. The key is to be selective and strategic. By choosing lean protein, opting for wraps or side salads, and customizing your order, you can enjoy a meal that won't completely derail your health goals. Remember that fast food is best enjoyed in moderation, and focusing on what your body needs, like vitamins and minerals, is crucial for long-term health. Next time you're at Arby's, consider the Classic Roast Beef Sandwich or a Market Fresh Wrap, and pair it with a Side Salad to build a healthier, more balanced meal.
How to build a healthy Arby's meal
- Prioritize Lean Protein: Focus on the classic roast beef, roast turkey, or grilled chicken options, which offer high protein with less fat.
- Opt for a Side Salad: Choose the side salad instead of fries to boost your fiber and vegetable intake.
- Use Light Dressing Sparingly: Get a light dressing option like Light Italian and use it in moderation to avoid excess calories and fat.
- Hold the Creamy Sauces and Cheese: Say no to high-fat additions like creamy sauces, bacon, and cheddar cheese, which are high in calories and sodium.
- Consider a Bun-less Option: If you want to significantly reduce carbs and calories, order your sandwich wrapped in lettuce or without the bun.
- Skip the Sugary Drinks: Choose water, unsweetened iced tea, or a diet soda over sugary drinks to avoid empty calories.
- Watch Your Portions: Consider a smaller item like a slider or a Market Fresh wrap for better portion control.
Conclusion
At the end of the day, the healthiest thing to eat at Arby's is a matter of making strategic choices. With options like the Classic Roast Beef sandwich, Market Fresh wraps, and a side salad, you can assemble a flavorful and relatively nutritious meal. Customization, such as skipping sauces and cheese, is your best tool for keeping calories and sodium in check. While fast food should be a treat and not a regular staple, being informed allows you to enjoy it without compromising your health goals.
Can you actually eat healthily at Arby's?
Yes, you can eat healthily at Arby's by making informed choices and modifying your order. Opt for items like the Classic Roast Beef sandwich or a Market Fresh wrap, and make substitutions like choosing a side salad instead of fries.
What is the lowest-calorie sandwich at Arby's?
The Ham Slider is one of the lowest-calorie sandwiches, with just 170 calories, followed closely by the Classic Roast Beef Sandwich at 350 calories. These are good choices for controlling calorie intake.
How can I reduce the sodium in my Arby's meal?
To reduce sodium, avoid high-sodium items like the Half Pound Beef 'n Cheddar, and ask for sandwiches without cheese and creamy sauces like ranch and cheddar sauce, which are notoriously high in salt.
Are the salads at Arby's a good choice for a healthy meal?
Arby's salads can be a good choice, but it depends on the toppings and dressing. Opt for the side salad with a light dressing instead of a heavier entrée salad loaded with high-fat ingredients.
Is the Roast Beef a healthy protein option?
Yes, the roast beef at Arby's is generally a lean protein option. The FDA recognizes it as an extra-lean cut, making the Classic Roast Beef a relatively healthy choice compared to other menu items.
Can I order any sandwich bun-less at Arby's?
Yes, you can ask for any sandwich to be served without the bun. This is an effective strategy for reducing carbohydrates and calories, allowing you to enjoy the protein and toppings.
What is the healthiest drink at Arby's?
The healthiest drink options at Arby's are water, unsweetened iced tea, or any zero-calorie diet soda. These choices help avoid added sugars and empty calories often found in regular sodas and shakes.
