Arby’s proudly proclaims they “have the meats,” and while that’s unquestionably true, those delicious piles of roast beef, brisket, and other savory goodness come with a side of calories. Don’t get us wrong, indulging in a classic Arby’s feast is a wonderful treat, but knowing the nutritional landscape is key. In this guide, we’ll bravely confront the Arby’s calorie menu, uncovering the secrets behind those mouthwatering sandwiches. This way, you can strategize your order, balancing those irresistible treats with a touch of nutritional awareness.
Limited Time Offers
| Item | Calories |
|---|---|
| Bourbon BBQ Brisket Sandwich | 700 |
| Bourbon BBQ Chicken Sandwich | 740 |
| Brown Sugar Bacon a la carte (3 half strips) | 100 |
| Deluxe Burger | 690 |
| Big Cheesy Bacon Burger | 800 |
| Strawberry Shake – Regular | 550 |
| Strawberry Shake – Large | 720 |
| Potato Cakes (2) | 250 |
| Potato Cakes (3) | 370 |
| Potato Cakes (4) | 490 |
Slow Roasted Beef
| Item | Calories |
|---|---|
| Classic Beef ‘n Cheddar | 450 |
| Double Beef ‘n Cheddar | 630 |
| Half Pound Beef ‘n Cheddar | 740 |
| Classic Roast Beef | 360 |
| Double Roast Beef | 510 |
| Half Pound Roast Beef | 610 |
| Arby’s Sauce® | 15 |
| Horsey Sauce® | 60 |
| Classic French Dip & Swiss/Au Jus | 530 |
| Smokehouse Brisket | 590 |
Crispy Juicy Chicken
| Item | Calories |
|---|---|
| Chicken Bacon Swiss | 650 |
| Crispy Chicken | 530 |
| Buffalo Chicken | 530 |
| Premium Nuggets (9) | 470 |
| Chicken Tenders (3) | 370 |
| Chicken Tenders (5) | 610 |
| Tangy Barbeque Dipping Sauce | 45 |
| Buffalo Dipping Sauce | 10 |
| Honey Mustard Dipping Sauce | 130 |
| Ranch Dipping Sauce | 100 |
Market Fresh®
| Item | Calories |
|---|---|
| Reuben | 680 |
| Greek Gyro | 700 |
| Roast Beef Gyro | 540 |
| Buffalo Chicken Wrap | 790 |
| Crispy Chicken Club Wrap | 880 |
| Turkey, Ranch & Bacon Sandwich | 810 |
Desserts
| Item | Calories |
|---|---|
| Jamocha Shake – Regular | 540 |
| Jamocha Shake – Large | 700 |
| Chocolate Shake – Regular | 540 |
| Chocolate Shake – Large | 700 |
| Vanilla Shake – Regular | 480 |
| Vanilla Shake – Large | 620 |
| Salted Caramel & Chocolate Cookie | 430 |
| REESE’S Peanut Butter Cup Cookie | 460 |
| Apple Turnover | 430 |
| Cherry Turnover | 390 |
Sides & Snacks
| Item | Calories |
|---|---|
| Curly Fries – Small | 250 |
| Curly Fries – Medium | 410 |
| Curly Fries – Large | 550 |
| Crinkle Fries – Small | 250 |
| Crinkle Fries – Medium | 390 |
| Crinkle Fries – Large | 530 |
| Ketchup | 10 |
| Cheddar Cheese Sauce | 50 |
| Mozzarella Sticks (4) | 440 |
| Mozzarella Sticks (6) | 650 |
| Marinara Sauce | 20 |
| Jalapeno Bites® (5) | 290 |
| Jalapeno Bites® (8) | 470 |
| Bronco Berry Sauce® | 60 |
| Premium Nuggets (4) | 210 |
| Premium Nuggets (6) | 310 |
| Tangy Barbeque Dipping Sauce | 45 |
| Buffalo Dipping Sauce | 10 |
| Honey Mustard Dipping Sauce | 130 |
| Ranch Dipping Sauce | 100 |
Value Menu
| Item | Calories |
|---|---|
| BBQ Chicken Wrap | 350 |
| Honey Mustard Chicken Wrap | 390 |
| Ranch Chicken Wrap | 400 |
| Buffalo Chicken Slider | 260 |
| Chicken Slider | 230 |
| Jalapeño Roast Beef Slider | 180 |
| Roast Beef Slider | 170 |
Kids Meals
| Item | Calories |
|---|---|
| Buffalo Chicken Slider | 260 |
| Chicken Slider | 230 |
| Jalapeño Roast Beef Slider | 180 |
| Roast Beef Slider | 170 |
| Premium Nuggets (4) | 210 |
| Premium Nuggets (6) | 310 |
| Tangy Barbeque Dipping Sauce | 45 |
| Buffalo Dipping Sauce | 10 |
| Honey Mustard Dipping Sauce | 130 |
| Ranch Dipping Sauce | 100 |
| Tree Top® Applesauce | 45 |
| Curly Fries – Small | 250 |
| Crinkle Fries – Small | 250 |
| Honest Kids® Apple Juice Drink | 45 |
| Shamrock Farms® Lowfat White Milk | 90 |
| Shamrock Farms® Lowfat Chocolate Milk | 150 |
Beverages
| Item | Calories |
|---|---|
| Market Fresh® Classic Lemonade (Regular) | 150 |
| Market Fresh® Peach Lemonade (Regular) | 150 |
| Market Fresh® Strawberry Lemonade (Regular) | 110 |
| Barq’s® Root Beer (Medium) | 240 |
| Barq’s® Root Beer° (Medium) | 170 |
| Coca-Cola® (Medium) | 250 |
| Coca-Cola®° (Medium) | 180 |
| Coca-Cola® Zero Sugar (Medium) | 0 |
| Diet Coke® (Medium) | 0 |
| Fanta® Orange (Medium) | 240 |
| Fanta® Orange° (Medium) | 170 |
| Hi-C® Flashin’ Fruit Punch® (Medium) | 250 |
| Hi-C® Flashin’ Fruit Punch®° (Medium) | 180 |
| Mello Yello® (Medium) | 250 |
| Mello Yello®° (Medium) | 180 |
| Minute Maid Light Lemonade® (Medium) | 10 |
| POWERADE® Mountain Berry Blast® (Medium) | 130 |
| Sprite® (Medium) | 220 |
| Dr Pepper® (Medium) | 220 |
| Diet Dr Pepper® (Medium) | 0 |
| Nestle® Pure Life® Bottled Water | 0 |
| Brewed Iced Tea (Medium Cup) | 5 |
| Honest Kids® Apple Juice Drink | 45 |
| Shamrock Farms® Lowfat White Milk | 90 |
| Shamrock Farms® Lowfat Chocolate Milk | 150 |
Breakfast
| Item | Calories |
|---|---|
| Sausage Biscuit | 500 |
| Bacon Biscuit | 340 |
| Ham Biscuit | 340 |
| Chicken Biscuit | 390 |
| Bacon, Egg & Cheese Sourdough | 470 |
| Bacon, Egg & Cheese Croissant | 430 |
| Bacon, Egg & Cheese Biscuit | 470 |
| Bacon, Egg & Cheese Wrap | 410 |
| Sausage, Egg & Cheese Sourdough | 630 |
| Sausage, Egg & Cheese Croissant | 580 |
| Sausage, Egg & Cheese Biscuit | 630 |
| Sausage, Egg & Cheese Wrap | 550 |
| Ham, Egg & Cheese Sourdough | 460 |
| Ham, Egg & Cheese Croissant | 410 |
| Ham, Egg & Cheese Biscuit | 460 |
| Ham, Egg & Cheese Wrap | 400 |
| Ham & Swiss Croissant | 340 |
| Bacon & Cheese Croissant | 330 |
| Sausage & Cheese Croissant | 490 |
| French Toast Sticks | 350 |
| Sausage Gravy Biscuit | 480 |
| Sausage Gravy Biscuit – Double | 970 |
| Potato Cakes (2) | 250 |
| Potato Cakes (3) | 370 |
| Potato Cakes (4) | 490 |
| Ketchup | 10 |
| Coffee – 12 oz | 0 |
| Simply Orange® Juice | 140 |
Toppings
| Item | Calories |
|---|---|
| Bacon – 3 half strips | 70 |
| Red Ranch Sauce – 0.5 oz | 70 |
| Leaf Lettuce – 1 leaf | 0 |
| Crispy Onions – 0.5 oz | 70 |
| Cheddar Cheese (Mild Slice) – 1 slice | 80 |
| Tomato – 2 slices | 5 |
| 4″ Sesame Seed Bun | 210 |
| Red Onion – 2 slices | 0 |
| Jalapenos – 0.25 oz | 0 |
| Processed Swiss – 1 slice | 40 |
| Cheddar Cheese Sauce – 0.75 oz | 25 |
Optional/Regional
| Item | Calories |
|---|---|
| Super Roast Beef | 440 |
| Arby’s Melt | 330 |
| Ham & Swiss Melt | 300 |
| Spicy Three Pepper® Sauce | 25 |
Conclusion
Arby’s is a haven for meat lovers, offering a tempting array of sandwiches, wraps, and sides that satisfy even the heartiest appetites. But amidst the deliciousness lies a potential calorie overload. While indulging in your favorite Arby’s treats, it’s important to be mindful of your dietary choices.
Navigating the Arby’s menu can be tricky when trying to maintain a healthy lifestyle. From their signature roast beef sandwiches to their loaded curly fries, the options can seem daunting for those watching their calorie intake. However, with a bit of knowledge and strategic choices, you can still enjoy a satisfying meal at Arby’s without compromising your health goals.
Opting for smaller portions, choosing lean meats, and prioritizing vegetables can make a significant difference. Additionally, being mindful of your choice of sides and drinks can further help manage your calorie intake. Remember, balance is key.
Frequently Asked Questions
1. What are some lower-calorie sandwich options at Arby’s?
The Classic Roast Beef and the Ham & Swiss Melt are among the lower-calorie sandwich options, with 360 and 300 calories respectively.
2. Are there any vegetarian options available at Arby’s?
While Arby’s primarily focuses on meat, the Fried Mac ‘n Cheese Bites and Mozzarella Sticks offer vegetarian-friendly choices.
3. What are the highest-calorie items on the Arby’s menu?
The Crispy Chicken Club Wrap and the Turkey Ranch & Bacon Sandwich are some of the highest-calorie items, with 880 and 810 calories respectively.
4. How can I make a healthier choice at Arby’s?
Opt for sandwiches with grilled meat instead of fried, choose smaller portion sizes, and consider sides like applesauce or a small salad instead of fries.
5. Does Arby’s offer any low-carb options?
Yes, items like the Classic Roast Beef sandwich can be ordered without the bun for a lower-carb option, and the Meat Mountain (if available) is a bun-less option that focuses on meats and cheese.
6. Are there any items that are surprisingly high in calories?
The Jamocha Shakes and the Chocolate Shakes, even in regular sizes, are high in calories (540 calories), which might surprise some customers.
7. What items on Arby’s menu are high in protein?
The Half Pound Beef ‘n Cheddar and the Smokehouse Brisket sandwiches are high in protein, with 49 and 36 grams respectively.
8. Can I find good options at Arby’s if I’m watching my sodium intake?
Watching sodium intake at Arby’s can be challenging due to the high sodium content in many items, but choosing smaller sandwiches and avoiding cured meats and cheeses can help reduce sodium intake.
9. What are the best choices for kids at Arby’s?
The Kids Meal options like the Roast Beef Slider or Premium Nuggets are portion-controlled and can be paired with applesauce or a lowfat milk for a more balanced meal.
10. Are there any seasonal or limited-time offerings that are healthier choices?
Seasonal offerings like the King’s Hawaiian Fish Deluxe Sandwich offer a different protein option, but it’s important to pay attention to the calorie and fat content even in limited-time items.