Founded in 1964, Arby’s restaurant features roast beef and ham sandwiches, along with Market Fresh wraps, toasted sandwiches, flatbread sandwiches, salads, side orders, beverages and desserts. Those following special diets should review the nutritional information for this restaurant to determine which items to include in their diets and which items to avoid.
Sandwich Nutrition
The roast beef sandwiches come in regular, medium and large sizes, with 340 to 560 calories and 11 to 22 g of fat per sandwich. Arby’s offers crispy and roasted versions of its chicken sandwiches. The crispy chicken sandwich contains 530 calories and 25 g of fat. The roasted version contains 400 calories and 16 g of fat. Available side items include potato cakes, homestyle fries, curly fries, mozzarella sticks, loaded potato bites and jalapeno bites. The calorie counts for these items range from 260 calories for the small potato cakes to 710 calories for the large curly fries.
Market Fresh Menu
The Market Fresh menu features sandwiches made with fresh ingredients such as vine-ripened tomatoes, red onions and green leaf lettuce. Despite these low-calorie ingredients, the Market Fresh sandwiches and wraps have high calorie counts. The amount of calories in these items ranges from 700 in the Reuben sandwich to 820 in the ultimate BLT sandwich. These sandwiches and wraps also contain anywhere from 28 to 44 g of fat.
Considerations
Those following a restricted diet should consider how many calories and fat grams toppings and condiments add to their meals. One packet of balsamic dressing adds 130 calories and 12 g of fat to Arby’s salads. The dipping sauces that come with the chicken tenders add anywhere from 10 to 160 calories and 0 to 16 g of fat to a meal.
Lower-Calorie Alternatives
Arby’s does have several menu items that contain less than 400 calories. The chopped side salad, chopped farmhouse salad with turkey and ham, and chopped farmhouse salad with roasted chicken contain 70 to 250 calories. The value menu features smaller sandwiches and side items such as the junior roast beef sandwich, junior ham and cheddar sandwich, junior chicken sandwich and junior deluxe sandwich. Wake Forest University Baptist Medical Center has a nutrition calculator to help you make healthier decisions when dining at Arby's. If you select a menu item, the calculator displays a healthier choice with fewer calories and less fat. If you select the Reuben sandwich, for example, the calculator suggests the Arby's melt as a better option because it has less than half the calories and fat of the sandwich.
Allergy Warning
Arby’s provides allergen information to make it easier for those with food allergies to dine out. All of the roast beef sandwiches contain milk, soy and wheat, with the exception of the All-American Roastburger, which contains egg, soy and wheat. All of the chicken sandwiches on the menu contain egg, soy, wheat and milk. The regular and large chicken tenders contain egg, soy and wheat. Arby’s also uses tree nuts and fish in some of its menu items. Those with food allergies should carefully review the menu and discuss any concerns with the cook on staff before ordering food.
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