Making Smarter Choices at Arby's
Eating at a fast-food restaurant like Arby's doesn't have to derail your health goals. The key is to look beyond the high-calorie, oversized meals and focus on portion control and customization. By being mindful of ingredients and avoiding hidden calorie bombs like heavy sauces and large portions, a nutritious meal is possible. Start by checking the official Arby's nutrition guide, which provides detailed information on every menu item.
The Healthiest Main Courses
When it comes to the main event, some items stand out as better choices than others. Lean meats like roast beef and turkey are often a good starting point, but the preparation and toppings make a significant difference.
- Classic Roast Beef Sandwich: A signature item, the Classic Roast Beef Sandwich is one of the better main course options. It provides a solid protein base without excessive calories, especially if you hold the sauce. Opting for the classic size instead of a larger portion is key to keeping calories in check.
- Roast Turkey Slider: For a smaller, lighter meal, the Roast Turkey Slider is a great pick. With significantly fewer calories, it offers a quick fix for cravings without the heavy feeling of a full-sized sandwich. This smaller portion allows you to enjoy the flavor without overdoing it.
- Classic Roast Beef Slider: Similar to the turkey slider, the Classic Roast Beef Slider offers a portion-controlled way to enjoy Arby's signature meat. It's a low-calorie alternative that still delivers on taste.
- Roast Chicken Club Wrap (Modified): While the standard version can be high in calories, customizing the Roast Chicken Club Wrap can make it a healthier alternative. Ask for no cheese, no bacon, and go easy on the honey mustard to drastically cut down on fat and calories. This creates a more balanced meal packed with lean protein.
Comparing Healthy Arby's Main Courses
| Item | Calories | Fat (g) | Sodium (mg) | Protein (g) | Carbs (g) |
|---|---|---|---|---|---|
| Classic Roast Beef Sandwich | 360 | 14 | 970 | 23 | 37 |
| Roast Turkey Gyro | 470 | 20 | 1520 | 25 | 48 |
| Roast Beef Gyro | 540 | 29 | 1300 | 24 | 48 |
| Roast Turkey Slider | 180 | - | - | - | - |
The Best Side Dishes and Add-Ons
Your side dish and beverage choices are just as important as your main course when aiming for a healthy meal. Many fast-food sides are fried and loaded with sodium, but Arby's offers a few smarter options.
- Chopped Side Salad: The most nutritious side on the menu is the chopped side salad. To keep it light, ask for the Balsamic Vinaigrette dressing, and use it sparingly, or opt for a vinaigrette on the side to control the amount.
- Snack Size Curly Fries: A small portion of fries can satisfy a craving without a major calorie splurge. The snack size is a great way to practice portion control while still enjoying a classic Arby's side.
- Apple Turnover: For a sweet treat, the Apple Turnover is a surprisingly lower-calorie dessert option compared to the shakes.
- Water or Unsweetened Tea: The healthiest beverage choice is always water. Opting for water or unsweetened tea over a sugary soda can save hundreds of calories.
Customization is Key
Mastering the art of customization can transform a mediocre fast-food meal into a healthier one. Here are some tips to make your Arby's meal better for you:
- Hold the sauces: Many of Arby's sauces, like Horsey and Arby's Sauce, are packed with sodium and sugar. Order your sauces on the side or, better yet, skip them entirely.
- Go bunless: To significantly reduce carb and calorie count, order your sandwich without the bun. You can place the meat on a side salad to make a high-protein, low-carb bowl.
- Skip the cheese and bacon: These ingredients add a significant amount of saturated fat and sodium. Asking to hold the cheese and bacon can make a big difference in the nutritional profile of your meal.
- Choose a wrap instead of a sandwich: Wraps are often a lower-carb and lower-calorie option than sandwiches, though this depends on the specific fillings. Be sure to check the nutritional information for the specific wrap you are interested in.
Conclusion: Finding Your Healthy Arby's Meal
Ultimately, what is the healthiest thing you can eat at Arby's is a matter of making strategic choices. The Classic Roast Beef Sandwich is a solid choice for a balanced meal, especially when paired with a side salad and water. However, if you are looking for the absolute lowest-calorie item, a Roast Turkey Slider is a top contender. By being mindful of portion sizes, customizing your order, and selecting lighter sides, you can enjoy Arby's without compromising your diet. Use Arby's online nutrition information to make the most informed decision possible. The effort to choose wisely is worth it for a satisfying and sensible fast-food experience.
Frequently Asked Questions
Q: What is the single lowest-calorie main item at Arby's? A: The Roast Turkey Slider, with just 180 calories, is typically the lowest-calorie main item available on the menu.
Q: Is the Classic Roast Beef Sandwich really healthy? A: Compared to many other fast-food sandwiches and other larger items on the Arby's menu, the Classic Roast Beef is a relatively healthier option due to its leaner meat and moderate calories, but it is still high in sodium.
Q: How can I make my Roast Chicken Club Wrap healthier? A: To make the Roast Chicken Club Wrap healthier, ask for no cheese, no bacon, and request the honey mustard dressing on the side to control the portion, which will significantly reduce calories and fat.
Q: Are Arby's gyros a good choice? A: The Roast Beef Gyro and Roast Turkey Gyro are both decent options on the Market Fresh menu, but they are higher in sodium than the classic roast beef sandwich. They are still a better choice than many of the fried alternatives.
Q: What is the healthiest side dish at Arby's? A: The Chopped Side Salad is the healthiest side dish option. Order it with a light dressing or use a minimal amount of dressing to keep it low in calories and fat.
Q: Is it possible to order a keto-friendly meal at Arby's? A: Yes, you can order a keto-friendly meal by getting any of the roast beef or roast turkey options without the bun. You can also get a side salad without dressing.
Q: How can I reduce the sodium in my Arby's meal? A: To reduce sodium, opt for smaller portions, avoid cheese and bacon, and ask for sauces and dressings on the side. Many Arby's items are high in sodium, so limiting extras is crucial.
