Need Help? Customer Support 1-866-236-8417

Analyzing The Nutritional Stats At Arby's: The Good, Bad, & Ugly!

Are you searching for a healthy hamburger alternative? In this hunt, many turn to Arby's, thinking it will be a healthier option. But is it really? Let's take a closer look at their menu so you know what you're getting.

Article Summary:
  • Arby's may not be as healthy a choice as you previously assumed.
  • Most of the chicken options actually contain more fat than the beef.
  • Adding dressing to your salad will add more calories than you think.
  • Many people already know that eating a fast food hamburger is not going to be the best nutritional bet for their diet. Because of this it often leads them to hunt for alternatives to the burger that will still satisfy their craving for a sandwich type of meal and that can be prepared in a matter of minutes.

    In this hunt, many turn to Arby's, thinking it will be a healthier option. But is it really healthier?

    Many Turn To Arby's, Thinking It Will Be A Healthier Option.
    + Click To Enlarge.
    Many Turn To Arby's, Thinking It
    Will Be A Healthier Option.

    Let's take a closer look at their menu so you can get the full idea of what kind of nutrition you're getting when you choose to eat here.


    Roast Beef Sandwiches

    The roast beef sandwiches are going to be one of the more popular choices among most people and there are a number of options that range in calorie value.


    The Good

      The best choice to go with for the roast beef sandwiches will be the Ham & Swiss Melt, which contains just 280 calories, 6 grams of fat, 35 grams of carbs and 18 grams of protein. This should easily be able to fit within your diet and tide you over until you can prepare a healthier home cooked meal. It doesn't contain a great deal of protein, so just try and make the rest of your choices that day higher in protein content.

    Item Calories Fats Carbs Protein
    Ham & Swiss Melt 280 6 35 18


    The Bad

      Slightly higher in fat but not outright disastrous is the Arby's Melt, which comes in at 300 calories, 12 grams of fat, 36 grams of carbs, and 16 grams of protein. Similar in nutritional stats is the Regular Roast Beef containing 320 calories, 14 grams of fat, 34 grams of carbs, and 21 grams of protein.

    RELATED VIDEO: Your 12-Week Daily Video Trainer
    Thursday, Week 5: Eating Out!

    Kris Gethin is your own Daily Personal Trainer! Today we have some tips on eating out without cheating on your transformation.
    Watch More From This Series Here.
      
       Find More Videos On This Topic.

      Either of these will be okay choices - not nutritionally great, but you could do much worse.

    Item Calories Fats Carbs Protein
    Arby's Melt 300 12 36 16
    Regular Roast Beef 320 14 34 21


    The Ugly

      Finally we arrive at the items that you should leave on the menu. The main one to avoid is the Large Beef 'N Cheddar, which packs 660 calories, 36 grams of fat, 46 grams of carbs, and 43 grams of protein.

      It really is going to be hard to accommodate this into a healthy diet on a regular basis.

    It's Really Going To Be Hard To Accommodate This Into A Healthy Diet.
    + Click To Enlarge.
    It's Really Going To Be Hard To
    Accommodate This Into A Healthy Diet.

      Almost as bad, the Large Roast Beef contains 550 calories, 28 grams of protein, 41 grams of carbs, and 42 grams of protein. This is another one that you should avoid.

    Item Calories Fats Carbs Protein
    Large Beef 'N Cheddar 660 36 46 43
    Large Roast Beef 550 28 41 42


    Chicken Sandwiches

    Next we come to the chicken selections on the menu. You'd think that chicken would make for a better choice, but this isn't the case at all. In fact, for the most part the chicken options are actually higher in fat than the beef choices.


    The Good

      If you are going to choose chicken, your best bet is the regular sized Popcorn Chicken. It has 330 calories, 15 grams of fat, 27 grams of carbs, and 22 grams of protein. This puts it rather high in total fat (41% of the total calories come from fat), but since the calorie count is lower, it can be made fit into your diet.

    What Are Some Good Foods To Choose When Dining Out? What Are Some Good Foods To Choose When Dining Out?
    Our forum members share some great tips and details of the good and not so good world of restaurant food. Find some favorites and alternatives right here!

    [ Check Out The Topic OF The Week Here ]

      If you'd much prefer a chicken sandwich, choose the Chicken Fillet Sandwich that's roasted. It will have 380 calories, 16 grams of fat, 37 grams of carbs, and 23 grams of protein total.

    Item Calories Fats Carbs Protein
    Popcorn Chicken (Regular) 330 15 27 22
    Chicken Fillet Sandwich (Roast) 380 16 37 23


    The Bad

      The Chicken Cordon Bleu roast sandwich takes the calorie level higher to 460 calories, and provides 18 grams of fat, 37 grams of carbs, and 33 grams of protein. If you have a larger calorie intake, this may be fine, but for a female who is on a lower calorie diet, it may throw her off.

    Item Calories Fats Carbs Protein
    Chicken Cordon Bleu (Roast) 460 18 37 33


    The Ugly

      Finally, the chicken sandwich to stay away from is the Chicken Bacon & Swiss sandwich. It contains 540 calories and 22 grams of fat. The protein content isn't all that high either (31), so definitely a choice to opt away from.

    Item Calories Fats Carbs Protein
    Chicken Bacon & Swiss 540 23 50 31

    RELATED POLL
    Do You Prefer Chicken Or Beef At Arby's?

    Beef. It Is What They're Famous For.
    Chicken All The Way.
    I Like Both.
    I Don't Eat At Arby's.


    Market Fresh Sandwiches

    Next we come to the 'Market Fresh Sandwiches'. You'd think from the name that these should be the healthier options available but this isn't the case at all. Unfortunately there are no real 'good' choices here; it only goes from bad to worse.


    The Bad

      The least disastrous sandwich is the Corned Beef Reuben, which contains 610 calories, 33 grams of fat, 55 grams of carbs, and 34 grams of protein. This is more fat than most people need in a single meal, not to mention nine grams of the fat will be the less than healthy variety.

    Item Calories Fats Carbs Protein
    Corned Beef Reuben Sandwich 610 33 55 34

    BODYBUILDING.COM FORUM: CORNED BEEF
    Silverside (Corned Beef)
    [ Click To Join The Thread. ]
    Silverside (Corned Beef)
    Is it a good protein source? Obviously not gonna eat the fat but apart from that is it good? Bought a massive chunk of it ystrday and it's in the slow cooker for 8 hours at the moment...
    Started By:
    Ryanmckd


    The Ugly

      On the higher end of the spectrum you have the Pecan Chicken Salad Sandwich which tops the charts at 870 calories, 47 grams of fat, 92 grams of carbs, and 25 grams of protein.

      For an average female who's on a fat loss diet, this will be more than half of what she needs to take in for total calorie content that day. If you want to maintain your healthy diet, this is the sandwich on the menu to avoid at all times.

    Item Calories Fats Carbs Protein
    Pecan Chicken Salad Sandwich 870 47 92 25


    Arby's Toasted Subs

    Coming to the toasted subs, you aren't going to do a whole lot better. Again, there isn't much of a good choice on this portion of the menu, but luckily they don't get quite as bad as the Market Fresh Sandwiches.

    RELATED ARTICLE
    xxxxx
    [ Click here to learn more. ]
    Smart Sandwiches At Subway Offer You Healthy Options!
    Subway is one of the fast food franchises that is known for being a healthier option for those looking to maintain a lower fat diet. Here's a look at the menu to determine which will help you... or hurt you.
    Author:
    Shannon Clark


    The Bad

      The lesser dietary evil on this menu is the French Dip & Swiss Toasted sub, which comes in at 510 calories, 16 grams of fat, 63 grams of carbs, and 29 grams of protein. Overall it does contain more protein than many other choices, but the higher calorie content disqualifies it from being a really great option.

    Item Calories Fats Carbs Protein
    French Dip & Swiss Toasted Sub 510 16 63 29


    The Ugly

      The highest calorie item on this portion of the menu is the Classic Italian Toasted Sub, which contains 600 calories, 27 grams of fat, 61 grams of carbs, and 25 grams of protein. It is lower in protein content than the above sandwich, but higher in both fat and calories, making it a much worse option.

    Item Calories Fats Carbs Protein
    Classic Italian Toasted Sub 600 27 61 25


    Market Fresh Chopped Salads

    Salads are one option that many people feel are going to be a smart bet, but this isn't the case at all. Unless you opt to order your salad without dressing at Arby's, you're going to be faced with both a high calorie and fat content. Some of the salads alone without dressing are not all that bad, but as soon as you add the dressing you better be prepared to add a number of calories as well.

    RELATED VIDEO: Cooking With Christina
    Episode #3: Vegetable/Lettuce Salad!

    Fresh is the word in the Dugdale household and Christina loves to pack a lot of variety and color into this familiar dinner time staple. A simple oil and vinaigrette dressing finishes the dish.
    Watch More From This Series Here.
      
       Find More Videos On This Topic.


    The Good

      Without any dressing, the Chopped Turkey Club salad only has 250 calories, 12 grams of fat, 10 grams of carbs, and 23 grams of protein. This isn't too bad of a meal as it's both low in calories and higher in protein.

    Item Calories Fats Carbs Protein
    Chopped Turkey Club Salad 250 12 10 23


    The Bad

      If you do decide to add the dressing to this sandwich, you're then going to be taking in an extra 230 calories, 24 grams of fat, and 1 gram of protein, so you can clearly see why the salads can become very bad choices, very quickly.

    Item Calories Fats Carbs Protein
    Buttermilk Ranch Dressing 230 24 2 1


    The Ugly

      The worst salad option on the menu is the Chopped Farmhouse Crispy Chicken Salad, which contains 390 calories without dressing, 19 grams of fat, 26 grams of carbs, and 25 grams of protein.

      If you add dressing to this salad, you'll easily be topping the 500 calorie mark.

    Item Calories Fats Carbs Protein
    Chopped Farmhouse Chicken Salad (Crispy) 390 19 26 25


    Desserts

    Finally we come to the desserts. Typically you'll always be best choosing away from desserts on any menu since they are loaded with empty calories and this restaurant proves the same.

    Typically You'll Always Be Best Choosing Away From Desserts On Any Menu.
    + Click To Enlarge.
    Typically You'll Always Be Best Choosing
    Away From Desserts On Any Menu.


    The Bad

      The lower calorie dessert on the menu will be the Apple Turnover, which contains 250 calories, 15 grams of fat, 35 grams of carbs, and 4 grams of protein. If you choose to add icing to this, you'll be taking in another 130 calories, 1.5 grams of fat, 29 grams of carbs (sugar), and 4 grams of protein.

      This won't be as bad as many other dessert options you could go for, but it's sure not going to help you stick with your limited calorie intake either.

    Item Calories Fats Carbs Protein
    Apple Turnover (No Icing) 250 15 35 4
    Icing 130 1.5 29 0


    The Ugly

      The worst option would be the Chocolate Swirl Shake, which comes in with 650 calories, 17 grams of fat, fat, 110 grams of carbs, and 16 grams of protein. This makes it pretty much a dessert to avoid.

      If you're craving a chocolate drink that bad, mix together some skim milk, low-fat vanilla yogurt, chocolate protein powder, and ice.

    Item Calories Fats Carbs Protein
    Chocolate Swirl Shake 650 17 110 16


    Conclusion

    So keep all of these food selections in mind as you go about hunting through the menu and what to order at Arby's. There are a few smart selections that can be included in an overall nutritious diet, but unless you're choosing carefully you may do more harm than good with this meal out.

      Check Out Arby's Complete Nutritional Information Here.

    Check Out Shannon Clark's BodySpace
    Shannon Clark
    Shannon holds a degree in Exercise Science from the University of Alberta. She's been working in this field for the last 8 years, and is now shifting her focus towards those who are looking to gain muscle and lose body fat.
    [ Check Out Her BodySpace ]