The first Arby's restaurant opened in Boardman, Ohio, in 1964 and differentiated itself from other fast food restaurants by offering roast beef sandwiches instead of hamburgers. Today, there are thousands of Arby's restaurants located all over the country, and the roast beef sandwich is still the chain's main attraction. Reviewing Arby's nutritional menu can help you identify lower-calorie food options and balance your calorie intake.
Arby's Roast Beef Sandwiches
Arby's offers roast beef sandwiches of various sizes that can be ordered with or without cheese. The regular roast beef sandwich is the lowest calorie sandwich choice on the roast beef menu with 340 calories, 11 g total fat, 4 g saturated fat, 970 mg sodium, 38 g carbohydrates and 23 g protein. Adding cheese to the regular roast beef, as in the regular beef 'n cheddar, increases its nutritional values to 420 calories, 18 g total fat, 5 g saturated fat, 1,260 mg sodium, 40 g carbohydrates and 23 g protein. Like many fast food choices, Arby's roast beef sandwiches are high in sodium. The American Heart Association recommends you limit your daily sodium intake to less than 1,500 mg a day to decrease your risk of high blood pressure.
Chicken
In addition to roast beef, Arby's offers chicken sandwiches, both roasted and crispy. Arby's roasted chicken sandwiches are lower in calories and fat and make better choices than the crispy sandwiches for the calorie conscious. One roasted chicken sandwich contains 400 calories, 16 g total fat, 3 g saturated fat, 870 mg sodium, 40 g carbohydrates and 24 g protein. Adding Swiss cheese to Arby's roasted chicken sandwich increases the nutrition content to 470 calories, 19 g total fat, 5 g saturated fat, 1,310 mg sodium, 43 g carbohydrates and 32 g protein.
Market Fresh Sandwiches
Arby's Market Fresh sandwiches includes familiar favorites like the Reuben, Ultimate BLT, and roasted turkey and Swiss. All of the Market Fresh sandwiches contain more than 700 calories. The Reuben is the lowest calorie sandwich with 700 calories, 32 g total fat, 9 g saturated fat, 1,870 mg sodium, 64 g carbohydrates and 38 g protein. The Reuben is high in saturated fat. High intakes of saturated fat increase your blood cholesterol level. The American Heart Association recommends you limit your saturated fat intake to less than 7 percent of total calories to limit your risk of heart disease.
Toasted Sandwiches
Arby's toasted sandwiches may be a better choice than the Market Fresh sandwiches if you're watching your calorie intake. The French dip and Swiss with au jus contains the fewest calories at 500, as well as 15 g total fat, 6 g saturated fat, 2,220 mg sodium, 61 g carbohydrates and 29 g protein.
Market Fresh Chopped Salads
The Market Fresh chopped salads at Arby's include the Chopped Farmhouse salad with turkey and ham, roasted chicken or crispy chicken. The lowest-calorie salad option is the Chopped Farmhouse salad with roasted chicken and balsamic vinaigrette which contains 380 calories, 25 g total fat, 9 g saturated fat, 1,150 mg sodium, 16 g carbohydrates and 23 g protein.
Sides
Many of Arby's side dishes are high in calories and fat. A small serving of curly fries contains more calories than a regular roast beef sandwich with 450 calories, 24 g total fat, 3 g saturated fat, 1,160 mg sodium, 55 g carbohydrates and 3 g protein. A regular order of jalapeno bites is a lower-calorie option with 300 calories, 17 g total fat, 6 g saturated fat, 740 mg sodium, 31 g carbohydrates and 5 g protein.
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