Arby’s Nutrition

Although Arby’s has always been known for its roast beef sandwiches, the restaurant has included a “Market Fresh” sandwich line and healthy salad selections. Healthy-sounding choices, however, can be rather tricky here because of the hidden calories lurking in sauces or dressings.

View Arby’s prices here.

Below is the latest Arby’s nutrition information.

FoodServing SizeCaloriesTotal Fat (g)Saturated Fat (g)Trans Fat (g)Cholesterol (mg)Sodium (mg)Carbohydrates (g)Dietary Fiber (g)Sugars (g)Protein (g)

Arby's Roast Beef Sandwiches

Roast Beef Classic154g360145160970351623
Roast Beef Mid210g4602181.5951420351634
Roast Beef Max267g560271121351860351645
Beef 'n Cheddar Classic195g4502061601310452924
Beef 'n Cheddar Mid251g5602791.5951760452934
French Dip & Swiss/Au Jus327g540231111002560502334

Ultimate Angus

Angus Three Cheese & Bacon267g63030110.51202220452447
Angus Philly289g5902780.5952130483538

Roast Turkey

Grand Turkey Club233g4802480701610375831

Reuben

Reuben308g6602980.5802560634738

Market Fresh Sandwiches

Roast Turkey Ranch & Bacon Sandwich344g8003590.510022507651848
Roast Turkey Ranch & Bacon Wrap279g62034110.51001960384639
Roast Turkey & Swiss Sandwich326g70028707517607751839
Roast Turkey & Swiss Wrap261g5202780751470384631

Fresh Market Salads

Chopped Farmhouse Salad (Crispy Chicken)323g4202380701020244430
Chopped Farmhouse Salad (Roast Turkey)285g23013706078083423
Chopped Side Salad128g70530151054125
Light Italian Dressing43g2010007503020
Dijon Honey Mustard Dressing43g180162.50152308070
Balsamic Vinaigrette Dressing43g130122004705050
Buttermilk Ranch Dressing43g210223.50103102010

Prime-Cut Chicken

Crispy Chicken Sandwich240g540274.5055990483827
Chicken Bacon & Swiss (Crispy)205g6002970801430493936
Prime-Cut Chicken Tenders (3 piece)131g350172.5045970252025
Prime-Cut Chicken Tenders (5 piece)219g5902840751610424042
Tangy Barbeque Sauce28g45000035011080
Buffalo Dipping Sauce28g1010007201000
Honey Mustard Dipping Sauce28g1401320101305040
Ranch Dipping Sauce28g100112.50201901011

Sides

Potato Cakes (2 piece)100g2301420046025302
Potato Cakes (3 piece)150g340203.50070037403
Potato Cakes (4 piece)200g460274.50093050503
Curly Fries (snack)77g2401320054028303
Curly Fries (small)128g4002230090047505
Curly Fries (medium)170g54029400120062706
Curly Fries (large)201g63035500142074807
Steakhouse Onion Rings (5 piece)132g41020300169051360
Chopped Side Salad128g70530151054125
Apple Slices62g35000009160
Jalapeno Bites (5 piece)110g28016602560031235
Jalapeno Bites (8 piece)176g46025100.54597049448
Mozzarella Sticks (4 piece)137g4202190.5501690352421
Mozzarella Sticks (8 piece)206g62032131752530523632

Desserts

Molten Lava Cake112g340144025280532354
Chocolate Turnover132g520261200280693395
Apple Turnover128g43018900210642394
Cherry Turnover128g39013600200642404

Jr. Sandwiches

Jr. Turkey & Cheese Sandwich103g22062.5030670231417
Jr. Roast Beef87g21082.5030530221413
Jr. Ham & Cheddar Melt115g21061.5025900251414
Jr. Bacon Cheddar Melt117g280124040890251417

Breakfast

Sausage Biscuit135g47032170401280341413
Sausage Gravy Biscuit253g46027150201610461310
Chicken Biscuit139g37017110251220412314
Bacon, Egg & Cheese Sourdough170g48022801601240452724
Bacon, Egg & Cheese Croissant139g40026120190940251418
Bacon, Egg & Cheese Biscuit165g470271601651520351520
Bacon, Egg & Cheese Wrap178g500271001651320424521
Sausage, Egg & Cheese Sourdough209g630381301851540462825
Sausage, Egg & Cheese Croissant178g550421702101240261418
Sausage, Egg & Cheese Biscuit204g620432201851830361621
Sausage, Egg & Cheese Wrap212g630411501851550434520
Ham, Egg & Cheese Sourdough200g43016501601420442726
Ham, Egg & Cheese Croissant169g35020901851120241320
Ham, Egg & Cheese Biscuit195g420211401601710341422
Ham, Egg & Cheese Wrap179g41020701501210414317
Ham & Swiss Croissant119g270148060910231215
French Toast Sticks128g35013200500522166

Regional

Chicken Cordon Bleu (crispy)241g6203170901700472738
Jr. Chicken Sandwich122g310152.5025680322414
Arby-Q182g400113.50.54012405522319
Super Roast Beef295g5702791.510517204321140
Arby’s Melt146g3401340.540930371619
Ham & Swiss Melt131g30093.50351030351619
Jr. Deluxe Sandwich116g270133.5035570231413
Gourmet Chocolate Chunk Cookies (2 piece)91g4202110030320542344
Homestyle Fries (kids)85g240111.50049033303
Homestyle Fries (small)128g360172.50073049514
Homestyle Fries (medium)170g4802230098066716
Homestyle Fries (large)213g61028400122082817

Limited Time Offers

KING'S HAWAIIAN Roast Beef Sandwich221g5402111113512005821931
KING'S HAWAIIAN Roast Beef & Swiss Sandwich257g60025131.514516406022034
KING'S HAWAIIAN Roast Beef BLT Sandwich291g72037141.516015406032138
Auntie Anne's Cheddar Pretzel Nuggets83g21052.5010156032167
Pecan Chicken Salad Sandwich305g8404460.57512108162033
Pecan Chicken Salad Wrap241g6504380.575920435825
Orange Cream Shake512g660201306543010919115
Smokehouse Brisket203g610351211101230423735

Beverages

Brewed Iced Tea - Small Cup358g5000001000
CapriSun® Fruit Juice158g80000025210200
Diet Pepsi® - Small Cup435g0000050000
Dr Pepper® - Small Cup439g180000045480480
Mountain Dew® - Small Cup454g200000025540540
Pepsi® - Small Cup438g18000000490490
Shamrock Farms® Lowfat Chocolate Milk218g1502.51.5010170261237
Shamrock Farms® Lowfat White Milk214g9021.5010105100107
Sierra Mist® - Small Cup451g19000000500500

The Baked Potato has 272 calories, 63g of which are carbohydrates (good), 6g are dietary fiber (better), 6g are protein (best), and 01.1g is trans fat (excellent). Another healthy choice is the Santa Fe Salad with Grilled Chicken. At 305 calories, this salad has 11g fat, 6g each dietary fiber and trans fat, 30g protein, and 21g carbohydrates. You can also have the 235-calorie Market Fresh Mini Turkey and Cheese Sandwich with 4g fat, 1g trans fat, 28g carbohydrates, and 17g protein.

Chicken Salad with Pecans Wrap sounds healthy but this restaurant has theirs at 638 calories with 38g of fat, 10g trans fat, and 1,199 sodium. Another health hazard is the Corned Beef Reuben Sandwich with 640 calories, of which 30g are fat and 1,610mg are sodium.

Instead of Arby’s Chocolate Turnover, have the Cherry version instead if you want something sweet after your meal; the former has 520 calories, the latter only 390. Check out their website at http://www.arbys.com to view the Arby’s nutrition of other healthier food options.

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