If you choose to splurge at Arby's occasionally, it may still fit into your healthy diet and lifestyle if you make wise choices, according to the American Heart Association in the article "Make Fast Food Friendlier." Eating fast food every day of the week, on the other hand, is not a nutritious option.
History
The first Arby's restaurant opened in Boardman, Ohio, in 1964. In 1991, Arby's implemented light menu options with 300 or fewer calories, including the Roast Chicken Salad, the Garden Salad, the Roast Beef Deluxe sandwich, the Light Turkey Deluxe sandwich and the Light Chicken Deluxe sandwich. As of 2010, only two main dish menu items--the Chopped Farmhouse Chicken Salad - Roast, and the Chopped Farmhouse Salad - Turkey and Ham--contain fewer than 300 calories per serving.
Sandwiches
The Arby's menu features roast beef, chicken, Market Fresh and toasted sandwiches. The sandwich with the highest calorie count is the Ultimate BLT Sandwich, with 850 calories, 410 calories from fat, 46 g of total fat and 10 g of saturated fat. Another high-calorie option is the Pecan Chicken Salad Sandwich, with 830 calories, 390 calories from fat, 44 g of total fat and 6 g of saturated fat. The sandwich with the lowest calorie count is the Ham and Swiss Melt, with 300 calories, 70 calories from fat, 8 g of total fat and 3.5 g of saturated fat.
Salads
Arby's offers a variety of salads that can be healthy, low-calorie meal options, especially if you forgo the dressing. The salad with the highest calorie count is the Chopped Farmhouse Chicken Salad - Crispy, with 460 calories, 220 calories from fat, 25 g of fat and 9 g of saturated fat, according to the nutrition guide on the official Arby's website. Adding a serving of Dijon Honey Mustard Dressing adds 180 calories, 150 calories from fat, 16 g of fat and 2.5 g of saturated fat to the meal. The wisest salad option on the menu is the Chopped Farmhouse Salad - Turkey and Ham, with 250 calories, 130 calories from fat, 14 g of fat and 7 g of saturated fat.
Sides
Although eating a small side dish with your meal may seem harmless, some side dishes will pack additional calories and saturated fat onto your meal. A large order of curly fries contains 640 calories, 310 calories from fat, 34 g total fat and 5 g saturated fat. If you must include a side with your meal, add a chopped side salad, which contains 70 calories, 45 calories from fat, 5 g of fat and 3 g of saturated fat without dressing.
Expert Insight
According to the American Heart Association, you may be able to make your fast food meal more nutritious by modifying your order. Instead of eating a sandwich with both slices of bread, remove the top slice and eat your meal open-faced to cut back on fat and calories. Ask for all sauces and dressings on the side so you can control your portion. Drinking water instead of soda or a milkshake will also cut back on excess calories.
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