Navigating the Arby's Menu for a Healthier Choice
Fast-food restaurants are not typically known for their health-conscious options, but navigating the menu strategically can lead to a more balanced meal. At Arby's, which is famous for its roast beef, the best choices are often the simplest ones. By focusing on minimal processing and lean protein, it is possible to find a sandwich that aligns with a healthier lifestyle. The Classic Roast Beef is a prime example of this, offering a high protein count for a reasonable number of calories, especially when compared to other menu items piled high with fatty toppings and sauces.
The Classic Roast Beef: A Strong Contender
The Classic Roast Beef sandwich is consistently recommended by nutrition experts for several reasons. Its basic components—thinly sliced roast beef on a sesame seed bun—keep the calorie and fat counts in check. A classic-sized sandwich contains approximately 360 calories and 23 grams of protein. This makes it one of the most calorie-efficient protein sources on the menu. While the sodium content is still relatively high for a single sandwich, it is significantly lower than many other options. To further enhance its nutritional profile, you can request it without any added sauces like Arby's Sauce or Horsey Sauce, or ask for them on the side to control how much you use.
The Roast Turkey Gyro: Another Nutritious Option
For those who prefer poultry, the Roast Turkey Gyro offers another respectable choice. This menu item features thinly sliced roast turkey, a lean protein, wrapped in a pita with vegetables and a creamy tzatziki sauce. The addition of fresh vegetables like lettuce, tomatoes, and red onions provides vitamins and fiber that are often lacking in typical fast-food fare. The Roast Turkey Gyro typically has around 470 calories, with less fat and fewer calories than many of the other sandwiches and wraps on the menu. Customizing this gyro by requesting light sauce can further reduce its overall calorie and fat content.
Customization is Key
Making any sandwich at Arby's healthier is often about customization. Simply ordering an item is just the first step; modifying it to suit your nutritional needs is the most effective strategy. Here are a few ways to customize your order:
- Hold the sauce: Creamy sauces and dressings, like the Roast Turkey Ranch & Bacon's ranch, are major sources of hidden calories, fat, and sodium.
- Choose the smallest size: Opting for the classic or regular size instead of a double or half-pound automatically saves on calories and fat.
- Add extra vegetables: On items like the Roast Turkey Gyro or even a classic roast beef, asking for extra lettuce and tomato boosts the nutrient density and can increase satiety.
- Pair with a smart side: Instead of a calorie-dense side like Curly Fries or Mozzarella Sticks, choose the Side Salad. Skipping the dressing or using a lighter vinaigrette can keep the meal balanced.
Comparison Table: Healthiest Arby's Sandwiches
| Sandwich Option | Calories (Classic Size) | Fat (g) | Sodium (mg) | Protein (g) | Key Advantage | Recommended Customization |
|---|---|---|---|---|---|---|
| Classic Roast Beef | 360 | 14 | 970 | 23 | Low calories, high protein | Order without added sauce or use sauce sparingly |
| Roast Turkey Gyro | 470 | ~20* | 1520 | ~31* | Contains vegetables | Request light tzatziki sauce |
| Ham & Swiss Melt | 300 | ~11* | 1140 | ~22* | Lowest calories on this list | Request light sauce or no sauce |
| Roast Chicken Club Wrap | 650 | 35 | 1370 | 41 | High protein | Avoid if watching calories/fat |
*Note: Fat and protein values for some items may vary based on specific location or recent recipe changes. Sodium levels can also differ; always check the official nutritional information if possible.
Making the Best Overall Meal
Choosing the healthiest sandwich is only part of the equation. What you pair with it matters. Opting for a water or diet soda over a high-calorie shake is a simple and effective choice. The side salad is a great option for added nutrients without a significant calorie load. It is also helpful to remember that even the healthier fast-food options are generally higher in sodium than meals prepared at home. Therefore, balancing your fast-food meal with lower-sodium options throughout the day is a smart strategy.
Conclusion
When craving an Arby's sandwich while trying to stay on track with your health goals, the Classic Roast Beef is your best bet due to its lower calorie and fat profile and solid protein content. The Roast Turkey Gyro is a close second, especially for those seeking more vegetables, provided you manage the sauce. Remember that customization—like skipping high-calorie sauces and choosing a healthy side—is the most powerful tool you have. By being mindful of your order, you can enjoy a more nutritious fast-food meal without sacrificing taste. For detailed, up-to-date nutritional information, refer to Arby's official website.
