Arby's Nutrition Guide: How to Find the Smartest Sandwiches on the Menu
Nutrition guide for Arby's
Arby’s may have the meats, but they also have a menu full of hidden calorie bombs and nutritional surprises. Navigating the world of roast beef, curly fries, and cheddar sauce can feel like a minefield when you’re trying to make a smart choice. Do you go for the classic sandwich? Is a wrap better? Or is the salad always the safest bet? It's easy to guess, but guessing can lead you to a meal that derails your entire day.
That’s where Snackly comes in. We believe you should know what you’re eating *before* you get to the counter. This guide will walk you through the Arby's menu, using Snackly's proprietary Coach Score to highlight the best bites and the ones to skip. Forget counting calories; it’s about making informed, confident decisions.
What to Know Before You Order
Arby's built its reputation on thinly sliced roast beef, but its menu has expanded significantly to include turkey, brisket, crispy chicken, and an array of sides that go far beyond fries. This variety is both a blessing and a curse. It means there are more options to fit your goals, but it also makes ordering tricky. The key challenge at Arby's lies in the sauces, cheeses, and preparation methods. What starts as a lean protein can quickly become a high-calorie, high-fat meal with the addition of a cheddar sauce, a mayonnaise-based spread, or a deep-fried coating. Many people don't realize that some of Arby's loaded sandwiches and sides can easily pack more calories and fat than a simple, classic roast beef sandwich.
Top 5 Smartest Orders (by Coach Score)
When you scan the Arby's menu with Snackly, the Coach Score instantly tells you how well an item aligns with general wellness goals. Here are the top-scoring items that stand out from the crowd.
* *230 cal, 24g protein, 10g carbs, 10g fat, 3g fiber*
It’s no surprise that a salad tops the list, but this one truly delivers. With an impressive 24 grams of protein for only 230 calories, it's a nutritional powerhouse that will keep you full and satisfied. The low carb and fat content make it a versatile choice for almost any eating plan, from weight loss to GLP-1 friendly diets. To keep it smart, be mindful of your dressing choice—ask for it on the side to control how much you use.
* *470 cal, 10g protein, 68g carbs, 17g fat, 1g fiber*
This one might shock you, but it’s a perfect example of why the Coach Score is more than just a calorie counter. While high in carbs and sugar, the small Chocolate Shake scores well because it’s a relatively moderate indulgence compared to other dessert-like items or even some of the heavier sandwiches. If you’re craving something sweet, choosing this over a larger, more fat-laden option is a strategic move. It demonstrates that you can fit a treat into your plan without completely derailing it, as long as you're making an informed choice.
* *360 cal, 23g protein, 37g carbs, 14g fat, 2g fiber*
The original is still one of the best. The Classic Roast Beef offers a fantastic balance of macros, making it a reliable go-to. You get a solid 23 grams of protein to promote fullness, all for a very reasonable 360 calories. Unlike its cheesier, saucier cousins, this sandwich keeps the fat and carbs in check, providing a satisfying meal that won't leave you feeling overly stuffed or sluggish. It's the perfect baseline for a smart Arby's meal.
* *530 cal, 34g protein, 45g carbs, 23g fat, 4g fiber*
If you're looking for a serious protein punch, this wrap is an excellent choice. Packing 34 grams of protein, it’s built to keep you full for hours. The 4 grams of fiber, higher than most other sandwich options, also contributes to satiety and is great for digestive health. While the calorie count is a bit higher, the high protein content makes those calories work for you, helping to preserve muscle and manage hunger effectively.
* *530 cal, 23g protein, 50g carbs, 26g fat, 2g fiber*
Sometimes you just want a crispy chicken sandwich, and this one is a respectable choice. While the "crispy" nature means it has more fat and carbs than a grilled option, it still provides a decent 23 grams of protein. Its Coach Score lands it in the top five because it offers a more balanced profile than many of the oversized, sauce-drenched beef sandwiches on the menu. If you're going for chicken, this is a solid, satisfying pick.
Best Orders by Diet Goal
Your personal health goals dictate what "best" means for you. We've sorted the menu to find the top picks for weight loss, GLP-1 users, low-carb lifestyles, and those looking to maximize protein.
Best for Weight Loss
When weight loss is the goal, you want maximum satisfaction for minimum calories. These items deliver flavor and fullness without breaking your calorie budget.
* Roast Turkey Farmhouse Salad (230 cal): This is the undisputed champion. It’s incredibly low in calories but high in protein (24g), a combination that’s proven to keep you feeling full and prevent mindless snacking later.
* Classic Roast Beef (360 cal): For under 400 calories, you get a warm, savory sandwich with 23 grams of muscle-supporting protein. It feels like a substantial meal, not a compromise, making it psychologically satisfying as well.
* Jalapeno Bites (5 pc, 290 cal): If you're looking for a flavorful side or a small snack, these are a surprisingly good pick. At just 290 calories, they provide a spicy, cheesy kick that can satisfy a craving for something fried without the high calorie cost of curly fries or mozzarella sticks.
Best for GLP-1 / Ozempic Users
For those on GLP-1 medications, prioritizing protein and fiber is crucial. These nutrients help slow digestion, manage blood sugar, and enhance the feeling of fullness, which works in tandem with the medication's effects.
* Roast Turkey Farmhouse Salad (24g protein, 3g fiber): With its excellent protein-to-calorie ratio and a bit of fiber, this salad is an ideal choice. It’s light, easy to digest, and won't leave you feeling uncomfortably full.
* Roast Turkey & Swiss Wrap (34g protein, 4g fiber): This is a fantastic option for hitting high protein targets. The 34 grams of protein and 4 grams of fiber make for a very satiating meal that will help you stay full and energized long after eating.
* Smokehouse Brisket (36g protein, 3g fiber): If you're craving red meat, the brisket is a powerhouse. It delivers a massive 36 grams of protein to keep hunger at bay. Be mindful that it's higher in calories (600) and fat, so it's best for a day when you need a more substantial meal.
Best for Keto / Low Carb
Finding low-carb options at a sandwich shop requires a bit of strategy, but it’s entirely possible at Arby’s.
* Roast Turkey Farmhouse Salad (7g net carbs): With 10 grams of total carbs and 3 grams of fiber, this salad is your best bet for an easy, ready-to-go low-carb meal. Just be sure to use a low-sugar dressing.
* Classic Roast Beef (No Bun): The secret to low-carb success at Arby's is ditching the bun. A Classic Roast Beef has 37g of carbs, but nearly all of that comes from the bread. Order it without the bun, and you're left with delicious roast beef that has minimal carbs. You can ask for it in a bowl or on a platter.
* Smokehouse Brisket (No Bun): Similarly, the Smokehouse Brisket sandwich has 44g of carbs. Remove the bun and be mindful of the BBQ sauce (which contains sugar), and you have a high-protein, high-fat meal perfect for a keto diet.
Best for High Protein
If you’re looking to build muscle or simply maximize your protein intake, focus on protein density—the amount of protein you get per calorie.
* Half Pound French Dip & Swiss (40g protein): With a whopping 40 grams of protein, this is one of the most protein-packed items on the menu. While it is higher in calories (610), it offers a great protein return for your investment, making it ideal for a post-workout meal.
* Smokehouse Brisket (36g protein): Close behind is the brisket, offering 36 grams of high-quality protein. It's a dense and satisfying choice for anyone with serious protein goals.
* Roast Turkey & Swiss Wrap (34g protein): This wrap is not only high in protein but also more moderate in calories than the half-pound beef options. It strikes a great balance, making it a smart, protein-forward choice for any time of day.
Orders to Skip
A low Coach Score on Snackly is a red flag. It often signals an item that is high in calories, unhealthy fats, or refined carbs without offering much nutritional benefit in return.
* Mozzarella Sticks (4 pc) (Coach Score: 36/100): These are a classic "empty calorie" trap. For 440 calories, you only get 18 grams of protein, with most of the calories coming from the breading and deep-frying oil (24g of fat). You could have a whole Classic Roast Beef sandwich for fewer calories and more protein.
* Medium Curly Fries (Coach Score: 38/100): The iconic fries are, unfortunately, a nutritional pitfall. At 410 calories, they deliver very little protein (5g) and a heavy dose of refined carbs (50g) and fat (22g). They add a lot of calories to your meal without contributing much to satiety.
* Half Pound French Dip & Swiss (Coach Score: 38/100): This sandwich appears on both "best" and "worst" lists for a reason, highlighting the importance of your personal goals. While its protein is high, its Coach Score is low due to its very high calorie count (610), high carbs (51g), and likely sky-high sodium from the au jus. If your goal isn't purely protein intake, this sandwich can easily sink your nutritional ship for the day.
How to Customize Your Order
A few simple tweaks can transform a questionable order into a smart one.
Pro Tips for Arby's
* Build a Better Combo: The default combo pairs a sandwich with fries and a soda. Instead, create your own. Pair a protein-rich sandwich like the Classic Roast Beef with a lighter side like the Jalapeno Bites instead of Curly Fries to save calories and fat.
* Don't Forget the Kids' Menu: If you're just looking for a small bite to satisfy a craving, the junior-sized sandwiches on the kids' menu are a perfect solution. You get the flavor you want for a fraction of the calories.
* Scan the Menu First: The single best tip is to open Snackly and scan the menu board before you even get in line. Seeing the Coach Score for every single item, from the brisket to the shakes, empowers you to make a choice that aligns with your goals for the day. Scan this menu with Snackly to see every item's Coach Score instantly.
FAQ
Q: What is the healthiest thing to order at Arby's?
Based on the nutrition data, the Roast Turkey Farmhouse Salad is the clear winner. At just 230 calories, it's packed with 24 grams of protein and 3 grams of fiber, making it a light yet incredibly filling meal.
Q: Is Arby's good for weight loss?
Yes, Arby's can be a good option for weight loss if you order strategically. Sticking to lower-calorie, higher-protein items like the Classic Roast Beef (360 calories) or the Roast Turkey Farmhouse Salad (230 calories) and avoiding fried sides and sugary drinks will help you stay on track.
Q: What should I avoid at Arby's?
You should generally avoid items with low Coach Scores, which tend to be high in calories, fat, and carbs without providing much protein. The Mozzarella Sticks and Medium Curly Fries are prime examples—they add a lot of calories to your meal without helping you feel full. Also be cautious of the "Half Pound" sandwiches if you're not specifically looking for a very high-calorie, high-protein meal.
Q: Is the Beef 'n Cheddar a healthy choice?
The Beef 'n Cheddar Classic (Coach Score: 44/100) is a middle-of-the-road option. At 450 calories, it's about 100 calories more than the Classic Roast Beef, mostly due to the Red Ranch sauce and cheddar cheese sauce. If you're watching your intake, the Classic Roast Beef is a smarter pick, but the Beef 'n Cheddar can still fit into a balanced day if you plan for it.
Q: Why does a Chocolate Shake have a high Coach Score?
The small Chocolate Shake has a Coach Score of 56/100, tying with the turkey salad. This score reflects its position as a "smarter" indulgence. While it contains sugar, its calorie (470) and fat (17g) content is more manageable than many other fast-food desserts or even some of Arby's larger sandwiches. Snackly recognizes that sometimes you want a treat, and this shake is a better choice than many alternatives.
Don't guess. Scan the menu before you order. Download Snackly free on [App Store](#) and [Google Play](#).
Want to see macros for any menu, not just Arby's?
Try the AI Menu Scanner →Scan the menu at Arby's instantly
Download Snackly and make smarter choices at every restaurant.