Founded in 1964 by two brothers in Ohio, Arby’s is one of the top sandwich drive-thru restaurant brands with over 3,600 outlets globally. Many food lovers love the brand, yet many diet enthusiasts wonder, “Is Arby’s healthy?”
Let’s find out the answer in this detailed Arby’s review.
Arby’s Nutritional Breakdown
Arby’s offers a mix of high-protein meats, such as chicken, roast beef, and turkey. You will also find multiple items made with processed meats and preservatives. Not only that, but there are also some options with high sodium and calorie content.
For instance, a Classic Roast Beef Sandwich has around 360 calories, 14g fat, and 23g protein. However, it is high in sodium, at around 970 mg.
Similarly, the Classic Roast Chicken Sandwich has 460 calories with 20g of fat and 29g of protein. A decent amount of protein with moderate calories makes a great combination. However, the high sodium quantity of around 1210 mg is a downside.
Arby’s Roast Turkey & Swiss Wrap has around 530 calories, 22g fat, and 41g protein. Its high sodium content is 1760 mg.
Arby’s also offers a list of completely gluten-free menu items, including dipping sauces, condiments, sides, meat options, and beverages that do not contain wheat, barley, or oats.
Healthiest Menu Choices at Arby’s
It is safe to say that Arby’s is slowly becoming a one-stop eatery for hardcore carnivores.
But what if you are looking for healthier options? In that case, Arby’s won’t disappoint you. Although available in a limited variety, you can easily find some low-calorie and carb options as well.
Low-Calorie Options
Here are some food choices with low calories:
The Classic Roast Beef Sandwich is a lower-calorie option, with 360 calories and 14g of fat. It contains thinly sliced roast beef piled on a sesame bun.
The Chicken Slider is another lower-calorie option, with 230 calories and 9g of fat. This sandwich is for anyone who wants to taste Ardy’s famous chicken tenders with Swiss cheese and slider buns. You can have this slider on its own without needing anything else. This is quite fulfilling.
Do you need something with fewer calories than the two options mentioned above? The Roast Beef Slider is a smaller version of the classic sandwich. It has 180 calories and 7g of fat. It contains roast beef with Swiss cheese on slider-sized buns.
Low-Carb Options
If you are trying to control carbs in your meals, you may try Arby’s for its offerings. There are very few low-carb options available. However, you can go through their details to pick the right ones to curb your cravings.
For instance, the Roast Beef Sandwich without the bun is a staple dish featuring the thinly sliced roast beef Arby’s is popular for. This option allows you to get rid of the extra carbs that come with any bread.
You can also get the Chicken Club Wrap without the wrap, which is another low-carb option.
There are also many sliders available, such as the Roast Beef ‘N Cheese slider, the Jalapeño Roast Beef slider, and the Roasted Turkey slider that you can enjoy without the bun. You will have to request this customization yourself.
Additionally, to reduce your carb intake, be mindful of cheese sauce and cheese in your sandwiches. Avoid adding them as much as possible. However, if you like the flavor they add to your food, reduce their quantity to keep your meal as healthy as possible.
What to Avoid
Arby’s is home to great food to spoil your taste buds for the rest of the day. However, some options are quite unhealthy, with high calorie and protein content. So, when opting for clean eating, you need to be alert enough to eliminate these from your choices.
For instance, there is a deluxe burger with 600 calories and a double deluxe burger with 880 calories. Similarly, there are two options for bacon burgers with 710 and 990 calories as per their sizes.
Some items in the Arby’s classics are also high in sodium and calorie content. The Roast Turkey Ranch and Bacon sandwich has around 810 calories. Similarly, the Greek Gyro has a good quantity of sodium with 700 calories and 30g of fat.
If you are on a strict diet, you may want to avoid the Arby’s desserts on offer. The shakes easily contain more than 400 calories, and a simple cookie is rich with 430 calories.
Plus, say no to curly fries!
These food items are best suited to stay away from your plate. Eating high-calorie food can make it tough for you to manage your weight, prevent obesity, and reduce the risk associated with chronic diseases like type 2 diabetes and cardiovascular disease.
If you are looking for delicious alternatives to some of the high-calorie items mentioned above, you can explore the slow-roasted beef category on the restaurant’s menu. It can help you find some healthy options. Additionally, you can opt for sliders with comparatively lower fat, sodium, carbohydrates, and calories than a regular sandwich at Ardy’s.
Beverages at Arby’s
Is your meal at Arby’s incomplete without a beverage?
If so, explore Arby’s menu for healthy beverage options, including bottled water and unsweetened tea. The unsweetened tea contains 5 calories and Minute Maid Zero Sugar, a lemonade with zero sugar, also has 5 calories.
You can also get your hands on Diet Coke, Diet Dr Pepper, or Coca-Cola Zero Sugar to enjoy your healthy meal without any regrets.
Make sure that you avoid sugary drinks like soda and milkshakes, which are high in calories and sugar.
Is Arby’s Healthier Than Other Fast Food Restaurants?
Arby’s can be a healthier option than other fast food chains, provided you pick the right products from the menu. The food chain markets itself by offering higher-quality meats, particularly roast beef, turkey, and brisket. However, its overall health benefits vary depending on what you order.
Arby’s sandwiches have a lot higher protein content than other burger-based fast-food meals. For instance, the restaurant’s classic roast beef sandwich has around 360 calories and 23 grams of protein. This popular dish has relatively moderate calories compared to a Big Mac from McDonald’s (590 calories) or a Whopper from Burger King (670 calories).
But we can’t deny that Arby’s also offers many high-calorie options. For instance, the Half Pound Beef ‘n Cheddar has around 740 calories. Similarly, the Smokehouse Brisket has up to 600 calories.
Many Arby’s sandwiches contain unexpectedly high sodium levels—some even more than 1,000 mg. Although the Roast Turkey Ranch & Bacon Sandwich contains lean protein, its high 1,570 mg sodium content makes it a non-healthy option.
So, Arby’s itself isn’t a completely healthy place, but it does offer some options that make it a healthier fast-food restaurant than most other alternatives.
You can also customize your order to make it tasty and healthy. For instance, you can choose leaner meats for sandwiches.
Besides, avoid sauces and sides as much as possible as add-ons. You can also opt for smaller sandwiches without extra toppings or buns to make your meal fulfilling and healthy.
How to Make Arby’s Healthier
Here are some of the things you can practice while eating healthy at Arby’s.
- Choose smaller portions to reduce calorie and sodium intake. Go for sliders rather than full-fledged burgers or sandwiches.
- Opt for grilled chicken or turkey sandwiches instead of roast beef, as the former options have comparatively lower calories.
- Make sure that you select sides with lower calorie and fat content, such as a side salad.
- Avoid high-sodium options as much as possible. Limit your intake of cheese horsey sauce and dipping sauces as they are high in calories, fat, and sodium.
- You can make substitutions to accommodate your dietary needs. For instance, instead of ordering a full sandwich or burger, you can simply get a sandwich or slider without the bun.
- Skip high-calorie beverages from the menu. To complement your meal, opt for water or multiple zero-sugar options available.
Final Verdict
While Arby’s sandwiches and burgers are rich in proteins, most of these are also high in sodium and fat. So, you can’t call it a healthy food chain. However, you can customize your food as per your liking and health preference to experience the taste every bite has to offer.
Always select items with low calories and sodium content. You can order sandwiches without buns to keep the carb content as low as possible. Additionally, avoid add-ons such as sauces and opt for low-calorie drinks.
