No surprise, really. The sandwich has been on the menu for over 30 years, so they’ve perfected it to a point where there’s nothing like it.
If you’re still on the fence on what to order, get the Beef ‘n Cheddar. Can’t go wrong with this delicious sandwich. The onion plays off the roast beef so well. And the warm as well as salty melted American cheese, and the sweet-spicy sauce taste so good I would eat two half pounds if my diet allowed it.
Here’s the best part: The Beef ‘n Cheddar is not as calorie dense as other fast food flagships like the Whopper from Burger King, which clocks in at 660 calories.
I’m sure most Arby’s fans would agree when we say it’s the best damn sandwich on the chain’s entire menu. And with only 450 calories, it’s definitely one of the healthiest.
Arby’s Beef ‘n Cheddar sandwich only contains 450 calories, and you also have the choice to make it lighter. Remove the bun and the sauces, and you’re looking at a 280 calorie sandwich.
“They say they make ‘good mood food’ but just the other day I said to my colleague, ‘What does that actually mean?” registered dietitian Nour Zibdeh, MS says of Arby’s, which has multiple locations in Northern Virginia and around the Beltway, but still has yet to open in DC. “The options are not bad . . . the sodium is high, but for someone who eats out only one meal a day and cooks the rest of their meals at home, it’s okay.”
• Best–Cravin’ chicken (roast): Our expert says, “It’s moderate calorie-wise, lowest in fat, and even though the sodium is comparable to that of the tenders, [this sandwich] weighs more and will be more filling than tenders.” At 380 calories, 12 grams of fat, 1,000 milligrams of sodium, and with a little help from the tomato and lettuce, this is a decent lunch option.
• Worst–Roast turkey ranch and bacon sandwich: On first glance it seems decent–it has lean roast turkey sliced in-store, honey wheat bread, and the first veggies we’ve seen so far in the analysis. But order this and you’re eating 800 calories, 36 grams of fat, and 2,200 milligrams of sodium. (The bread is made with enriched flour, not whole wheat, and the ranch, cheese, and bacon won’t do your waistline any favors.) If you have an incurable jones for this sandwich, go for the wrap version instead.
• Better–Reuben: “I like this because it has zero trans fat, but the sodium is at 1,600 milligrams,” Zibdeh says. “Still, the salt is most likely from the sauerkraut, and there’s evidence that sauerkraut has helpful probiotics.” It’s unclear whether Arby’s sauerkraut is quality or of the canned variety, which would make a difference in the case for or against this option.
But Zibdeh also says it’s possible to enjoy dining out in moderation, and with a bit of mindfulness. Be careful with sauces, dips, and condiments–as she points out, Arby’s Buffalo dipping sauce is 720 milligrams of sodium all by itself. Try not to have too much cheese–if you have it at all, go for items that mention exactly how much you’re getting (like a sandwich with one slice of cheddar as opposed to a cup of mac and cheese). Finally, swap the fries for a side salad to add extra fiber, and remember that a wrap is usually better than a sandwich because it shaves off some carbs.
FAQ
Is Arby’s Beef n Cheddar healthy?
How many calories in a medium beef and cheddar from Arby’s?
What is Arby’s lowest calorie sandwich?
How many calories are in a double beef and cheddar from Arby’s?
