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.
| Food | Serving Size | Calories | Total 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 |
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| Roast Beef Classic | 154g | 360 | 14 | 5 | 1 | 60 | 970 | 35 | 1 | 6 | 23 |
| Roast Beef Mid | 210g | 460 | 21 | 8 | 1.5 | 95 | 1420 | 35 | 1 | 6 | 34 |
| Roast Beef Max | 267g | 560 | 27 | 11 | 2 | 135 | 1860 | 35 | 1 | 6 | 45 |
| Beef 'n Cheddar Classic | 195g | 450 | 20 | 6 | 1 | 60 | 1310 | 45 | 2 | 9 | 24 |
| Beef 'n Cheddar Mid | 251g | 560 | 27 | 9 | 1.5 | 95 | 1760 | 45 | 2 | 9 | 34 |
| French Dip & Swiss/Au Jus | 327g | 540 | 23 | 11 | 1 | 100 | 2560 | 50 | 2 | 3 | 34 |
Ultimate Angus |
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| Angus Three Cheese & Bacon | 267g | 630 | 30 | 11 | 0.5 | 120 | 2220 | 45 | 2 | 4 | 47 |
| Angus Philly | 289g | 590 | 27 | 8 | 0.5 | 95 | 2130 | 48 | 3 | 5 | 38 |
Roast Turkey |
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| Grand Turkey Club | 233g | 480 | 24 | 8 | 0 | 70 | 1610 | 37 | 5 | 8 | 31 |
Reuben |
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| Reuben | 308g | 660 | 29 | 8 | 0.5 | 80 | 2560 | 63 | 4 | 7 | 38 |
Market Fresh Sandwiches |
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| Roast Turkey Ranch & Bacon Sandwich | 344g | 800 | 35 | 9 | 0.5 | 100 | 2250 | 76 | 5 | 18 | 48 |
| Roast Turkey Ranch & Bacon Wrap | 279g | 620 | 34 | 11 | 0.5 | 100 | 1960 | 38 | 4 | 6 | 39 |
| Roast Turkey & Swiss Sandwich | 326g | 700 | 28 | 7 | 0 | 75 | 1760 | 77 | 5 | 18 | 39 |
| Roast Turkey & Swiss Wrap | 261g | 520 | 27 | 8 | 0 | 75 | 1470 | 38 | 4 | 6 | 31 |
Fresh Market Salads |
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| Chopped Farmhouse Salad (Crispy Chicken) | 323g | 420 | 23 | 8 | 0 | 70 | 1020 | 24 | 4 | 4 | 30 |
| Chopped Farmhouse Salad (Roast Turkey) | 285g | 230 | 13 | 7 | 0 | 60 | 780 | 8 | 3 | 4 | 23 |
| Chopped Side Salad | 128g | 70 | 5 | 3 | 0 | 15 | 105 | 4 | 1 | 2 | 5 |
| Light Italian Dressing | 43g | 20 | 1 | 0 | 0 | 0 | 750 | 3 | 0 | 2 | 0 |
| Dijon Honey Mustard Dressing | 43g | 180 | 16 | 2.5 | 0 | 15 | 230 | 8 | 0 | 7 | 0 |
| Balsamic Vinaigrette Dressing | 43g | 130 | 12 | 2 | 0 | 0 | 470 | 5 | 0 | 5 | 0 |
| Buttermilk Ranch Dressing | 43g | 210 | 22 | 3.5 | 0 | 10 | 310 | 2 | 0 | 1 | 0 |
Prime-Cut Chicken |
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| Crispy Chicken Sandwich | 240g | 540 | 27 | 4.5 | 0 | 55 | 990 | 48 | 3 | 8 | 27 |
| Chicken Bacon & Swiss (Crispy) | 205g | 600 | 29 | 7 | 0 | 80 | 1430 | 49 | 3 | 9 | 36 |
| Prime-Cut Chicken Tenders (3 piece) | 131g | 350 | 17 | 2.5 | 0 | 45 | 970 | 25 | 2 | 0 | 25 |
| Prime-Cut Chicken Tenders (5 piece) | 219g | 590 | 28 | 4 | 0 | 75 | 1610 | 42 | 4 | 0 | 42 |
| Tangy Barbeque Sauce | 28g | 45 | 0 | 0 | 0 | 0 | 350 | 11 | 0 | 8 | 0 |
| Buffalo Dipping Sauce | 28g | 10 | 1 | 0 | 0 | 0 | 720 | 1 | 0 | 0 | 0 |
| Honey Mustard Dipping Sauce | 28g | 140 | 13 | 2 | 0 | 10 | 130 | 5 | 0 | 4 | 0 |
| Ranch Dipping Sauce | 28g | 100 | 11 | 2.5 | 0 | 20 | 190 | 1 | 0 | 1 | 1 |
Sides |
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| Potato Cakes (2 piece) | 100g | 230 | 14 | 2 | 0 | 0 | 460 | 25 | 3 | 0 | 2 |
| Potato Cakes (3 piece) | 150g | 340 | 20 | 3.5 | 0 | 0 | 700 | 37 | 4 | 0 | 3 |
| Potato Cakes (4 piece) | 200g | 460 | 27 | 4.5 | 0 | 0 | 930 | 50 | 5 | 0 | 3 |
| Curly Fries (snack) | 77g | 240 | 13 | 2 | 0 | 0 | 540 | 28 | 3 | 0 | 3 |
| Curly Fries (small) | 128g | 400 | 22 | 3 | 0 | 0 | 900 | 47 | 5 | 0 | 5 |
| Curly Fries (medium) | 170g | 540 | 29 | 4 | 0 | 0 | 1200 | 62 | 7 | 0 | 6 |
| Curly Fries (large) | 201g | 630 | 35 | 5 | 0 | 0 | 1420 | 74 | 8 | 0 | 7 |
| Steakhouse Onion Rings (5 piece) | 132g | 410 | 20 | 3 | 0 | 0 | 1690 | 51 | 3 | 6 | 0 |
| Chopped Side Salad | 128g | 70 | 5 | 3 | 0 | 15 | 105 | 4 | 1 | 2 | 5 |
| Apple Slices | 62g | 35 | 0 | 0 | 0 | 0 | 0 | 9 | 1 | 6 | 0 |
| Jalapeno Bites (5 piece) | 110g | 280 | 16 | 6 | 0 | 25 | 600 | 31 | 2 | 3 | 5 |
| Jalapeno Bites (8 piece) | 176g | 460 | 25 | 10 | 0.5 | 45 | 970 | 49 | 4 | 4 | 8 |
| Mozzarella Sticks (4 piece) | 137g | 420 | 21 | 9 | 0.5 | 50 | 1690 | 35 | 2 | 4 | 21 |
| Mozzarella Sticks (8 piece) | 206g | 620 | 32 | 13 | 1 | 75 | 2530 | 52 | 3 | 6 | 32 |
Desserts |
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| Molten Lava Cake | 112g | 340 | 14 | 4 | 0 | 25 | 280 | 53 | 2 | 35 | 4 |
| Chocolate Turnover | 132g | 520 | 26 | 12 | 0 | 0 | 280 | 69 | 3 | 39 | 5 |
| Apple Turnover | 128g | 430 | 18 | 9 | 0 | 0 | 210 | 64 | 2 | 39 | 4 |
| Cherry Turnover | 128g | 390 | 13 | 6 | 0 | 0 | 200 | 64 | 2 | 40 | 4 |
Jr. Sandwiches |
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| Jr. Turkey & Cheese Sandwich | 103g | 220 | 6 | 2.5 | 0 | 30 | 670 | 23 | 1 | 4 | 17 |
| Jr. Roast Beef | 87g | 210 | 8 | 2.5 | 0 | 30 | 530 | 22 | 1 | 4 | 13 |
| Jr. Ham & Cheddar Melt | 115g | 210 | 6 | 1.5 | 0 | 25 | 900 | 25 | 1 | 4 | 14 |
| Jr. Bacon Cheddar Melt | 117g | 280 | 12 | 4 | 0 | 40 | 890 | 25 | 1 | 4 | 17 |
Breakfast |
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| Sausage Biscuit | 135g | 470 | 32 | 17 | 0 | 40 | 1280 | 34 | 1 | 4 | 13 |
| Sausage Gravy Biscuit | 253g | 460 | 27 | 15 | 0 | 20 | 1610 | 46 | 1 | 3 | 10 |
| Chicken Biscuit | 139g | 370 | 17 | 11 | 0 | 25 | 1220 | 41 | 2 | 3 | 14 |
| Bacon, Egg & Cheese Sourdough | 170g | 480 | 22 | 8 | 0 | 160 | 1240 | 45 | 2 | 7 | 24 |
| Bacon, Egg & Cheese Croissant | 139g | 400 | 26 | 12 | 0 | 190 | 940 | 25 | 1 | 4 | 18 |
| Bacon, Egg & Cheese Biscuit | 165g | 470 | 27 | 16 | 0 | 165 | 1520 | 35 | 1 | 5 | 20 |
| Bacon, Egg & Cheese Wrap | 178g | 500 | 27 | 10 | 0 | 165 | 1320 | 42 | 4 | 5 | 21 |
| Sausage, Egg & Cheese Sourdough | 209g | 630 | 38 | 13 | 0 | 185 | 1540 | 46 | 2 | 8 | 25 |
| Sausage, Egg & Cheese Croissant | 178g | 550 | 42 | 17 | 0 | 210 | 1240 | 26 | 1 | 4 | 18 |
| Sausage, Egg & Cheese Biscuit | 204g | 620 | 43 | 22 | 0 | 185 | 1830 | 36 | 1 | 6 | 21 |
| Sausage, Egg & Cheese Wrap | 212g | 630 | 41 | 15 | 0 | 185 | 1550 | 43 | 4 | 5 | 20 |
| Ham, Egg & Cheese Sourdough | 200g | 430 | 16 | 5 | 0 | 160 | 1420 | 44 | 2 | 7 | 26 |
| Ham, Egg & Cheese Croissant | 169g | 350 | 20 | 9 | 0 | 185 | 1120 | 24 | 1 | 3 | 20 |
| Ham, Egg & Cheese Biscuit | 195g | 420 | 21 | 14 | 0 | 160 | 1710 | 34 | 1 | 4 | 22 |
| Ham, Egg & Cheese Wrap | 179g | 410 | 20 | 7 | 0 | 150 | 1210 | 41 | 4 | 3 | 17 |
| Ham & Swiss Croissant | 119g | 270 | 14 | 8 | 0 | 60 | 910 | 23 | 1 | 2 | 15 |
| French Toast Sticks | 128g | 350 | 13 | 2 | 0 | 0 | 500 | 52 | 2 | 16 | 6 |
Regional |
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| Chicken Cordon Bleu (crispy) | 241g | 620 | 31 | 7 | 0 | 90 | 1700 | 47 | 2 | 7 | 38 |
| Jr. Chicken Sandwich | 122g | 310 | 15 | 2.5 | 0 | 25 | 680 | 32 | 2 | 4 | 14 |
| Arby-Q | 182g | 400 | 11 | 3.5 | 0.5 | 40 | 1240 | 55 | 2 | 23 | 19 |
| Super Roast Beef | 295g | 570 | 27 | 9 | 1.5 | 105 | 1720 | 43 | 2 | 11 | 40 |
| Arbyâs Melt | 146g | 340 | 13 | 4 | 0.5 | 40 | 930 | 37 | 1 | 6 | 19 |
| Ham & Swiss Melt | 131g | 300 | 9 | 3.5 | 0 | 35 | 1030 | 35 | 1 | 6 | 19 |
| Jr. Deluxe Sandwich | 116g | 270 | 13 | 3.5 | 0 | 35 | 570 | 23 | 1 | 4 | 13 |
| Gourmet Chocolate Chunk Cookies (2 piece) | 91g | 420 | 21 | 10 | 0 | 30 | 320 | 54 | 2 | 34 | 4 |
| Homestyle Fries (kids) | 85g | 240 | 11 | 1.5 | 0 | 0 | 490 | 33 | 3 | 0 | 3 |
| Homestyle Fries (small) | 128g | 360 | 17 | 2.5 | 0 | 0 | 730 | 49 | 5 | 1 | 4 |
| Homestyle Fries (medium) | 170g | 480 | 22 | 3 | 0 | 0 | 980 | 66 | 7 | 1 | 6 |
| Homestyle Fries (large) | 213g | 610 | 28 | 4 | 0 | 0 | 1220 | 82 | 8 | 1 | 7 |
Limited Time Offers |
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| KING'S HAWAIIAN Roast Beef Sandwich | 221g | 540 | 21 | 11 | 1 | 135 | 1200 | 58 | 2 | 19 | 31 |
| KING'S HAWAIIAN Roast Beef & Swiss Sandwich | 257g | 600 | 25 | 13 | 1.5 | 145 | 1640 | 60 | 2 | 20 | 34 |
| KING'S HAWAIIAN Roast Beef BLT Sandwich | 291g | 720 | 37 | 14 | 1.5 | 160 | 1540 | 60 | 3 | 21 | 38 |
| Auntie Anne's Cheddar Pretzel Nuggets | 83g | 210 | 5 | 2.5 | 0 | 10 | 1560 | 32 | 1 | 6 | 7 |
| Pecan Chicken Salad Sandwich | 305g | 840 | 44 | 6 | 0.5 | 75 | 1210 | 81 | 6 | 20 | 33 |
| Pecan Chicken Salad Wrap | 241g | 650 | 43 | 8 | 0.5 | 75 | 920 | 43 | 5 | 8 | 25 |
| Orange Cream Shake | 512g | 660 | 20 | 13 | 0 | 65 | 430 | 109 | 1 | 91 | 15 |
| Smokehouse Brisket | 203g | 610 | 35 | 12 | 1 | 110 | 1230 | 42 | 3 | 7 | 35 |
Beverages |
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| Brewed Iced Tea - Small Cup | 358g | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
| CapriSun® Fruit Juice | 158g | 80 | 0 | 0 | 0 | 0 | 25 | 21 | 0 | 20 | 0 |
| Diet Pepsi® - Small Cup | 435g | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 |
| Dr Pepper® - Small Cup | 439g | 180 | 0 | 0 | 0 | 0 | 45 | 48 | 0 | 48 | 0 |
| Mountain Dew® - Small Cup | 454g | 200 | 0 | 0 | 0 | 0 | 25 | 54 | 0 | 54 | 0 |
| Pepsi® - Small Cup | 438g | 180 | 0 | 0 | 0 | 0 | 0 | 49 | 0 | 49 | 0 |
| Shamrock Farms® Lowfat Chocolate Milk | 218g | 150 | 2.5 | 1.5 | 0 | 10 | 170 | 26 | 1 | 23 | 7 |
| Shamrock Farms® Lowfat White Milk | 214g | 90 | 2 | 1.5 | 0 | 10 | 105 | 10 | 0 | 10 | 7 |
| Sierra Mist® - Small Cup | 451g | 190 | 0 | 0 | 0 | 0 | 0 | 50 | 0 | 50 | 0 |
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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