Arby's is a popular fast food restaurant that offers many different sandwich options, many of which are nutritional disasters. There are some sandwiches that are better than others, making it important to make informed decisions when ordering your meal. Also remember that adding fries and a regular soft drink will considerably add to the total nutritional makeup of your meal.
Roast Beef Sandwich
Arby's Roast Beef sandwich is a classic sandwich option that comes in regular, medium and large size options. The sandwiches range from 350 to 590 calories each, according to Arby's website. The large sandwich has 25 g total fat and 10 g saturated fat, while the regular has 13 g total fat and 4.5 g saturated fat. They also contain trans fat, from 0.5 to 1.5 g per sandwich, which is highly linked to heart disease, according to the American Heart Association. The sandwiches are also high in sodium, containing 960 to 1,860 mg.
Beef 'n Cheddar Sandwich
The Beef 'n Cheddar sandwich is also available in three different sizes and essentially takes all the negative aspects of the Roast Beef sandwich's nutritional profile and makes them worse. These sandwiches have 430 to 650 calories and 19 to 33 g total fat. They contain slightly more saturated and trans fats, along with more sodium. The sodium content of the large Beef 'n Cheddar is 2,200 mg, which is just about a full day's worth.
Chicken Sandwiches
In addition to their beef sandwiches, Arby's also offers many chicken sandwich options. These sandwiches are better options than the beef sandwiches, as they are generally lower in saturated fat and, more importantly, all of them have 0 g trans fat. However, they still have some negative aspects. They are high in sodium, ranging from 950 to 1,860 mg each. There are also some high fat and saturated fat selections, such as the Crispy Chicken Bacon & Swiss, which contains 27 g total fat and 7 g saturated fat. The best chicken sandwich option is the Roast Chicken Sandwich, which contains 400 calories, 16 g total fat, 2.5 g saturated fat and 950 mg sodium.
Toasted Subs
Arby's also offers toasted subs, which contain about 500 calories each. They are very high in sodium and contain 1,490 to 2,080 mg each. The subs contain up to 30 g total fat, 8 g saturated fat and 1 g trans fat. For example, the Classic Italian Toasted Sub contains 590 calories, 30 g fat, 8 g saturated fat and 1,870 mg sodium.
Market Fresh Sandwiches
Arby's Market Fresh sandwiches are relatively healthier options, though depending on which toppings you choose, they may still have the same negative aspects of other sandwiches. The calorie content varies considerably, with the Roast Chicken Ranch sandwich containing only 360 calories, while the Ultimate BLT sandwich contains 850 calories. The Roast Chicken Ranch sandwich is also the lowest in fat, containing only 10 g total fat, 1.5 g saturated fat and 0 g trans fat.
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