The fast-food-sandwich market is not an easy one to conquer, but it’s reasonable to say Arby’s has the whole “roast beef” quadrant in the bag. And it’s a good niche to cover–the FDA recognizes roast beef as an extra-lean cut, which means it’s pretty healthy as far as meat goes. But are Arby’s menu offerings wholesome enough to keep this week’s expert in a good mood?
“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.”
If that doesn’t sound like you, take a look below and learn how to eat at Arby’s without giving your body the blues.
How Many Calories in Arby’s Roast Beef Sandwich
Arby’s roast beef sandwich is available in three sizes: Classic, Double, and Half Pound.
Below are the nutrition facts for all Arby’s Roast Beef sandwiches, including the classic, the double, and the half pound option.
Classic Roast Beef Sandwich Nutrition Facts:
This is the sandwich that put roast beef on the map.
Double Roast Beef Sandwich Nutritional Information:
The same ingredients and the same recipe as the classic sandwich, but with two times the amount of Arby’s roast beef.
Half Pound Roast Beef Sandwich Calories:
Arby’s largest roast beef sandwich. This one’s not for everyone. Not just because of the huge amount of calories and fat it has, but because it’s too big to eat the entire thing.
• Better–Beef ‘n’ cheddar (regular): At its classic serving size with one slice of cheese, this item clocks in at 440 calories, 1,290 milligrams of sodium, and 18 grams of fat. “It has only half a gram of trans fat, so I’m happy with that, but it has a lot of sodium. It’s not great, but it’s not extremely bad as long as the person doesn’t have high blood pressure,” Zibdeh says, adding that she believes trans fat to be more harmful than saturated fat. “Only half a gram is the best you can do on the menu, and it’s a smaller sandwich.” Lose the ranch sauce or skip the cheese to improve the stats.
• Best–Pecan chicken salad sandwich: This creation puts a salad of red grapes, pecans, apples, and grilled chicken between two slices of honey wheat. Unfortunately, it’s all tossed in mayo, which takes the calories and fat all the way up to 840 and 44 grams, respectively. “A lot of the calories are from the pecans, which are concentrated in fat; but it’s healthy fat, so it’s okay,” Zibdeh explains.
• 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.
• Worst–Beef ‘n’ cheddar (max): When ordered in the “max” portion, this simple sandwich–piled-high with thinly sliced roast beef, two slices of melted cheddar, and red ranch sauce all on an onion roll–packs a whopping 2,330 milligrams of sodium, 650 calories, and 110 milligrams of cholesterol (among other scary stats). It even bests the decadent (but smaller) bacon beef ‘n’ cheddar sandwich.
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
How many calories in a medium Arby’s roast beef?
Is the roast beef at Arby’s healthy?
What’s the healthiest sandwich at Arby’s?
How many calories are in a large Arby’s roast beef sandwich?
