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Arby's Breakdown

Arby's Breakdown

Sometimes you may have Arby's on the brain...roast beef can be hard to resist. For those days when you're feeling like making a stop, check out this nutritional breakdown before acting on that impulse.

Meal Calories Fat (g) Sodium (mg) Carbs (g) Sugar (g)
Arby's Melt 302 12 921 36 5
Beef'n Cheddar Sandwich 445 21 1274 44 8
Regular Roast Beef Sandwich 320 14 953 34 5
Chicken Fillet Sandwich - Grilled 414 17 913 36 7
Chicken Salad w/ Pecans Wrap 638 38 1199 48 3
French Dip Sandwich 445 21 1274 44 8
Classic Italian Toasted Sub 951 54 2777 71 5
Chicken Club Salad (no dressing) 487 25 1220 31 3
Santa Fe Salad w/ Grilled Chicken (no dressing) 283 9 521 21 8
Roast Turkey & Swiss Sandwich 725 30 1788 75 17

Now I know that Arby's is famous for its shakes, sauces and fries so to see the breakdown on those menu items,

Meal Calories Fat (g) Sodium (mg) Carbs (g) Sugar (g)
Horsey Sauce (14 g) 62 45 173 3 1
Arby's Sauce (14 g) 15 0 177 4 1
Jamocha Shake - Reg 498 13 393 81 78
Cheddar Fries - Medium 465 28 1311 51 0
Curly Fries - Medium 406 24 949 47 0

Fit's Tip: To lower calorie counts opt to go without sauces (this includes mayonnaise), dressings and cheeses.


Join The Conversation
Bettyesque Bettyesque 9 years
I had Arbys for the first time in my life 2 weeks ago, its not worth the calories. :)
PinkNC PinkNC 9 years
I've never been a fan of that place.
Curvitas Curvitas 10 years
septemberlights.... thats good to know!
SeptemberLights SeptemberLights 10 years
I just want to say i used to work for Arby's. It was one of the first jobs i ever had and i will never regret it. They kept everything impeccably clean, and used fresh veggies from local producers brought in daily! I worked there when they just started to make the 'market fresh' sandwiches and everything even the meat is brought in fresh daily. the only things that were stored overnight was products like fries that could be kept in the freezer.I was always impressed with the quality of food that they make and i have very high standards. to this day it is one of the only fast food places i can eat without feeling disgusted. Arbys has so much more healthy food in comparison to other fast food places.I still go there to this day!
AucuneRancune AucuneRancune 10 years
I've never had Arby's. And honestly, that picture above, with what looks like Velveeta cheese, just looks totally unappealing.
rainonme224 rainonme224 10 years
Arbys sauce is super good with a roast beef and curly fries. I rarely eat there because its kinda expensive for fast food. I like subway better, and I actually started eating the subs with no mayo or cheese and extra veggies and they are super good! I was surpised lol.
KandiQTC KandiQTC 10 years
I like the roast turkey ranch and bacon wrap...but oiz, (o_o)
brokenbracelet brokenbracelet 10 years
omg I heart Arbys! AND Arby's sauce is my weakness!
bhilb bhilb 10 years
I love the roast turkey and swiss. I order it without the mayonaisse, which I'm sure makes it better, but still...
CestLaVie CestLaVie 10 years
The Arby's melt is smaller- less meat/smaller bun- than a beef n' cheddar/ reg. roast beef. They are uber yummy too- too bad it has so much sodium (cheeeeeessseee!)
honeysugar28 honeysugar28 10 years
Wow I would've totally gone for the Turkey and Swiss and that has the most fat of all. I don't get it either.
amandaaa amandaaa 10 years
the other day at work, a co-worker was going to arby's for lunch and asked what we all wanted to get. i was starving and couldn't say no. i stared at the menu and the nutritional breakdown forEVER until they started yelling at me to hurry up and stop looking at the calories haha...i finally settled on the chicken salad with pecans wrap. SO GOOD. hard to believe it had all those calories! at least i picked away at the wrap...
Curvitas Curvitas 10 years
whats the difference between an arby's melt and a beef n cheddar? i guess i've never had either i just have the regular when i go
jianna jianna 10 years
That really is odd that the melt has (not that much) fewer calories than the regular sandwich, seeing as it's the same thing just slathered in cheese? I usually get a regular roast beef or the jr. version on the rare occasion that I get arby's, so I'm actually not feeling so bad about it. 320 calories + a bit of Arby's sauce actually isn't as bad as I was expecting, especially when just the sandwich can make me feel full.
Anais18 Anais18 10 years
Seems like the Santa Fe Grilled Chicken Salad would make the sanest choice (fat-wise, as well as calories).
LaLaLaurie06 LaLaLaurie06 10 years
how does an Arby's melt have less calories than a regular roast beef sandwich? I'm confused. It's been a few months since I've done arby's.
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