Arby’s Nutrition Menu 2026: Calories, Macros, and Healthy Choices
Finding nutritious meals at fast food restaurants requires careful planning. Arby’s famously claims to “have the meats,” which makes the restaurant chain a fantastic destination for protein. However, navigating the rest of the menu to balance your macronutrients takes a bit more effort.
What are the Arby’s nutrition facts at a glance?
Understanding the baseline nutrition of Arby’s offerings helps you make smarter choices. Generally, Arby’s focuses heavily on roast beef and fried chicken sandwiches. Because they prioritize dense proteins, many sandwiches easily exceed 20 grams of protein. However, menu items topped with cheese sauces or ranch dressing also carry high sodium and saturated fat levels.
How many calories are in Arby’s sandwiches?
To make tracking easy, here are the detailed nutritional breakdowns for Arby’s main sandwich categories.
Roast Beef & Beef Sandwiches
|
Item |
Calories |
Fat (g) |
Carbs (g) |
Protein (g) |
Sodium (mg) |
|
Classic Roast Beef |
360 |
14 |
37 |
23 |
970 |
|
Double Roast Beef |
510 |
24 |
38 |
38 |
1610 |
|
Half Pound Roast Beef |
610 |
30 |
38 |
48 |
2040 |
|
Classic Beef ‘n Cheddar |
450 |
20 |
45 |
23 |
1280 |
|
Double Beef ‘n Cheddar |
630 |
32 |
48 |
39 |
2100 |
|
Half Pound Beef ‘n Cheddar |
740 |
39 |
48 |
49 |
2530 |
Chicken Sandwiches & Tenders
|
Item |
Calories |
Fat (g) |
Carbs (g) |
Protein (g) |
Sodium (mg) |
|
Classic Crispy Chicken Sandwich |
510 |
25 |
47 |
24 |
1210 |
|
Chicken Bacon Swiss Sandwich |
610 |
30 |
51 |
35 |
1580 |
|
Buffalo Crispy Chicken Sandwich |
500 |
22 |
49 |
24 |
1640 |
|
3-Piece Chicken Tenders |
370 |
18 |
28 |
23 |
1190 |
|
5-Piece Chicken Tenders |
610 |
30 |
47 |
39 |
1980 |
What are the Arby’s calories by category?
If you want to complete your meal, you need to account for side dishes, desserts, and beverages.
Sides
|
Item |
Calories |
Fat (g) |
Carbs (g) |
Protein (g) |
Sodium (mg) |
|
Small Curly Fries |
250 |
13 |
29 |
3 |
550 |
|
Medium Curly Fries |
410 |
21 |
48 |
5 |
940 |
|
Small Crinkle Fries |
250 |
11 |
35 |
3 |
430 |
|
4-Piece Mozzarella Sticks |
440 |
23 |
41 |
14 |
1420 |
|
6-Piece Mozzarella Sticks |
650 |
35 |
56 |
29 |
2110 |
Shakes & Desserts
|
Item |
Calories |
Fat (g) |
Carbs (g) |
Protein (g) |
Sugar (g) |
|
Cherry Turnover |
390 |
13 |
65 |
4 |
40 |
|
Apple Turnover |
430 |
15 |
69 |
4 |
43 |
|
Regular Vanilla Shake |
490 |
15 |
74 |
11 |
63 |
|
Regular Chocolate Shake |
540 |
16 |
85 |
12 |
75 |
|
Regular Jamocha Shake |
530 |
15 |
83 |
11 |
73 |
Drinks
|
Item |
Calories |
Fat (g) |
Carbs (g) |
Protein (g) |
Sugar (g) |
|
Medium Coca-Cola |
280 |
0 |
76 |
0 |
76 |
|
Medium Diet Coke |
0 |
0 |
0 |
0 |
0 |
|
Medium Sweet Tea |
160 |
0 |
41 |
0 |
41 |
|
Bottled Water |
0 |
0 |
0 |
0 |
0 |
Salads
Note: According to [Cheat Day Design, 2024], Arby’s discontinued their side salads and main salads across most locations. If your local restaurant still offers a side salad, it typically contains 70 calories before dressing.
What are the healthiest Arby’s menu items under 400 calories?
Choosing low-calorie options helps you stay within your daily energy limits. Choose the Classic Roast Beef (360 calories) if you want a filling, traditional sandwich. Choose the 3-Piece Chicken Tenders (370 calories) if you prefer poultry over red meat. For a smaller snack, order the Roast Beef Slider, which contains just 170 calories and 7 grams of fat.
Which Arby’s items have the highest protein?
High-protein diets support muscle growth and recovery. Choose the Half Pound Beef ‘n Cheddar (49g protein) if maximizing protein is your top priority. Choose the Crispy Chicken Club Wrap (48g protein) if you want a poultry-based alternative. The Half Pound Roast Beef is also an excellent choice, offering 48 grams of protein without the heavy cheese sauce.
What are the best Arby’s keto and low-carb options?
Following a ketogenic diet at Arby’s requires modifying standard menu items. Because Arby’s does not currently offer salads, your best strategy is ordering a sandwich without the bun. Choose a bunless Classic Roast Beef to reduce the meal to roughly 3 grams of carbohydrates. Avoid the Crispy Chicken, as the breading contains significant carbohydrates. Stick to roasted meats and pair them with Diet Coke or water.
Where can I find Arby’s allergen information?
Food allergies require strict attention to detail. Arby’s clearly states that their kitchen operations involve shared preparation areas. The Classic Beef ‘n Cheddar contains milk, soy, wheat, and sesame. The Classic Roast Beef contains soy, wheat, and sesame. Customers with celiac disease should note that the fryers are often shared between potato products and breaded chicken.
Where does Arby’s list their official nutrition information?
Arby’s maintains complete transparency regarding their ingredients. You can find the most recent Arby’s nutrition data, allergen guides, and ingredient lists directly on the official Arby’s website. They provide downloadable PDF documents that are updated regularly to reflect seasonal changes and menu updates.
Frequently asked questions
Is Arby’s roast beef healthy?
Yes, Arby’s roast beef can be healthy. The Classic Roast Beef provides 23 grams of protein for only 360 calories, making it a macro-friendly fast food option.
Does Arby’s have any salads in 2026?
No, Arby’s has largely discontinued salads across their nationwide locations. Customers looking for vegetables should ask for extra lettuce and tomato on their sandwiches.
How many calories are in Arby’s Curly Fries?
A small order of Arby’s Curly Fries contains 250 calories. A medium order contains 410 calories, and a large order contains 650 calories.
Is the Arby’s Beef ‘n Cheddar keto-friendly?
No, the standard Classic Beef ‘n Cheddar contains 45 grams of carbohydrates. However, ordering the sandwich without the bun makes it keto-friendly.
What is the lowest calorie sandwich at Arby’s?
The Roast Beef Slider is the lowest calorie sandwich on the menu, containing only 170 calories.
