Arby’s tagline is “We have the meats,” and the quick-food chain lives up to this slogan. The eating place is focused around roast red meat, and also gives bird and turkey alternatives. Its traditional menu gadgets are the Beef & Cheddar Sandwich and Curly Fries.

But, Arby’s is also recognized for its dipping sauces, mainly Arby’s Sauce (a fish fry-like pink sauce) and Horsey Sauce (a creamy horseradish sauce).

The menu is segmented into roast red meat sandwiches, bird, facets and snacks, cakes, liquids, and a children’s menu. It additionally has a Market Fresh segment, which is the chain’s selection of brisker and more vegetable-forward alternatives.


Fast meals isn’t always usually considered nutritious, but with moderation and clever alternatives, it is able to be loved as part of a healthful way of life.

With its attention on meat sandwiches and fries, Arby’s, like its opposite numbers, has many items excessive in fat, calories, and sodium—with a few alternatives containing extra than the each day encouraged salt intake. However, once you recognize the records approximately the nutrients of Arby’s food, it is going to be easier to collect a healthier meal.

What Experts Say

“Most options at Arby’s don’t satisfy a full veggie element and are very excessive in sodium—some with extra than a day’s advocated sodium.

If you devour right here regularly, upload greens (try the aspect salad) and different better fiber ingredients for your meals, and opt for decrease sodium alternatives to hold overall nutritional balance.”


— Willow Jarosh, MS, RD

Navigating the Menu

Arby’s has many items which might be high in sodium. In fact, some options incorporate more than the each day endorsed salt intake of two, three hundred milligrams.

1 However, as soon as you already know a touch greater about what Arby’s offers, it is going to be less complicated to assemble a nutritious meal.

This is specially crucial in case you are traveling and Arby’s is the simplest alternative to be had.

Most Nutritious Option

Arby’s conventional roast red meat sandwich is the most nutritious principal menu item. Accompanied by a wholesome beverage and a facet salad, it can make for a smart meal desire.

Roast Beef

When searching at Arby’s main dishes, you’ll locate that roast beef dominates the alternatives. Beef is full of protein, iron, zinc and B nutrients, however the accompanying bun, cheeses, and sauces add fat, sugar, and sodium. You should recall ditching half of the bun when ordering a sandwich to help decrease those factors. Or you could preserve the cheese or placed the sauce on the aspect.

✓ Classic Roast Beef

The traditional roast red meat sandwich incorporates 360 energy, 14g fat, 5g saturated fat, 0.5g trans fat, 970mg sodium, 37g carbohydrate, 5g sugar, and 23g protein. This sandwich offers you all of the classic flavors of a roast beef sandwich with out the sauces and up-sizing of different options.

✗ Half Pound French Dip & Swiss/Au Jus

The half-pound French Dip & Swiss with cheese has 740 energy, 35g fats, 16g saturated fat, 2g trans fats, three,400mg sodium, 52g carbohydrate, 3g sugar, and 55g protein.

Adding greater meat and melted cheese provides fat and calories, as does dipping the sandwich in its personal juices that otherwise might have been discarded.

If French dips are your preferred, pass for the normal length. The smaller length of this sandwich grants 540 energy, 22g fats, 10g saturated fats, 1g trans fat, 2,550mg sodium, 51g carbohydrates, 3g sugars, and 34g protein.


Chicken is a leaner alternative than red meat, and Arby’s has a few alternatives. However, like many speedy-meals chains, a number of these gadgets function fried chicken. Keep in thoughts, the breading and frying adds on fats and sodium.

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