Arby’s Market Fresh wraps are a popular menu item that offer a lot of flavor and variety in a convenient handheld package. With options like the Southwest Chicken Wrap, the Greek Gyro Wrap, and the Turkey Avocado Wrap, Arby’s gives customers many delicious choices. However, many health-conscious customers want to know: how many calories are actually in an Arby’s Market Fresh wrap?
The Calorie Count of Arby’s Market Fresh Wraps
The number of calories in an Arby’s Market Fresh wrap can vary depending on the specific type of wrap you order. Here is a breakdown of the calorie counts for each Market Fresh wrap choice on the Arby’s menu:
| Market Fresh Wrap | Calories |
|---|---|
| Southwest Chicken Wrap | 700 |
| Greek Gyro Wrap | 640 |
| Roast Turkey Ranch & Bacon Wrap | 730 |
| Roasted Turkey & Swiss Wrap | 600 |
| Turkey, Bacon & Avocado Wrap | 670 |
As you can see, the calorie counts for Arby’s Market Fresh wraps range from 600 to 730 calories, depending on the specific variety. The Greek Gyro Wrap is one of the lighter options at 640 calories, while the Roast Turkey Ranch & Bacon Wrap is one of the more calorie-laden choices at 730 calories.
Factors That Affect the Calorie Count
What accounts for the differences in calories between the various Market Fresh wraps Arby’s offers? There are a few key factors that impact the calorie count:
- Type of protein – Wraps with higher fat proteins like roast turkey or bacon will be higher in calories than wraps with grilled chicken.
- Cheese – Adding cheese increases the calories versus vegetable-based wraps.
- Sauces and dressings – Creamy sauces and ranch dressing can add more calories than lighter vinaigrettes.
- Bread or tortilla – Flour tortillas tend to be higher calorie than flatbread wraps.
- Vegetable content – Ingredients like lettuce, tomatoes, onions and cucumbers are very low calorie, so wraps stacked with veggies are generally lower calorie.
When choosing a Market Fresh wrap from Arby’s, being mindful of these factors can help you select a lighter or more calorie-dense option depending on your tastes and dietary needs.
Nutritional Profile of Arby’s Market Fresh Wraps
In addition to calories, Arby’s provides detailed nutritional information on each Market Fresh wrap choice so customers can see the full nutritional profile.
Here is an overview of the nutrition facts for two of Arby’s Market Fresh wrap options:
Southwest Chicken Wrap Nutrition Facts
Calories: 700
Total Fat: 24g
Saturated Fat: N/A
Trans Fat: 0g
Cholesterol: 105mg
Sodium: 1570mg
Total Carbohydrates: 69g
Dietary Fiber: 5g
Sugars: 8g
Protein: 44g
Roast Turkey Ranch & Bacon Wrap Nutrition Facts
Calories: 730
Total Fat: 37g
Saturated Fat: N/A
Trans Fat: 0g
Cholesterol: 75mg
Sodium: 1550mg
Total Carbohydrates: 54g
Dietary Fiber: 5g
Sugars: 8g
Protein: 32g
As the data shows, both wraps deliver a substantial amount of protein. However, the Southwest Chicken Wrap is lower in saturated fat and cholesterol compared to the Roast Turkey Ranch & Bacon Wrap. The turkey wrap also contains more total fat and calories in general. Both wraps are high in sodium, exceeding over 50% of the recommended daily value in just one menu item.
How Arby’s Market Fresh Wraps Fit Into a Healthy Diet
Arby’s Market Fresh wraps can be part of a balanced diet, but experts recommend eating them in moderation. With calorie counts ranging from 600-730 calories, each wrap packs a substantial portion of an average adult’s recommended 2000 daily calories into a single meal item. Both the sodium and saturated fat contents are also concerning for recommended intake levels.
Here are some tips for enjoying Arby’s Market Fresh wraps as part of an overall healthy diet:
- Split a wrap with a friend or save half for a second meal to reduce portion size and calories.
- Opt for lower calorie fillings like the Greek Gyro Wrap or the Roasted Turkey & Swiss Wrap.
- Load up on veggie fillings like lettuce, tomatoes, cucumbers, and onions to increase fiber and nutrients.
- Pair your wrap with healthy side dishes like an apple, yogurt, or salad with light dressing.
- Watch your sodium intake for other meals if eating a high sodium wrap.
- Have the wrap for lunch but opt for a lighter dinner to balance your daily calorie intake.
- Only eat a Market Fresh wrap once or twice a week at most within a healthy diet.
Moderating portion sizes, ingredients, and frequency is key to enjoying Market Fresh wraps as part of an overall nutritious diet.
How Arby’s Market Fresh Wraps Compare to Other Fast Food Wraps
Arby’s Market Fresh wraps have similar calorie counts and nutrition profiles as comparable wraps from other leading fast food chains. Here’s how they stack up:
| Wrap | Calories |
|---|---|
| Arby’s Greek Gyro Wrap | 640 |
| Chick-fil-A Grilled Chicken Wrap | 690 |
| McDonald’s Southwest Grilled Chicken Wrap | 700 |
| Wendy’s Southwest Avocado Chicken Wrap | 680 |
| Subway Oven Roasted Chicken Wrap | 680 |
The calorie counts of similar wrap options at chains like Chick-fil-A, McDonald’s, Wendy’s and Subway are all in the same ballpark as Arby’s Market Fresh wrap lineup. Variations come down to specific ingredients, sauces, and bread/tortilla type, but overall the wraps from these major chains are comparable nutritionally.
Lower Calorie Alternatives to Arby’s Market Fresh Wraps
For customers looking to make a lower calorie choice at Arby’s, there are alternatives to the Market Fresh wraps that can save you calories and fat:
- ROAST TURKEY CLASSIC SANDWICH – 370 calories
- DELI-STYLE ROAST BEEF SANDWICH – 320 calories
- ROAST BEEF ‘N CHEDDAR CLASSIC SANDWICH – 450 calories
- CHICKEN TENDERS SANDWICH – 420 calories
- CHICKEN ‘N SWISS SANDWICH – 400 calories
- jalapeÑo BITE SANDWICH – 420 calories
- BBQ CHICKEN SLIDER – 230 calories
- BUFFALO CHICKEN SLIDER – 210 calories
Going with a classic roast turkey or roast beef sandwich, chicken tenders, or slider can all shave roughly 200-500 calories compared to a Market Fresh wrap. Pairing these options with healthy side choices like apple slices or garden salad can make for a nutritious and lower calorie fast food meal.
Tips for Lowering Calories in Any Market Fresh Wrap
If you do opt for an Arby’s Market Fresh wrap but want to lighten it up, there are simple ways to cut down on calories:
- Ask for no cheese or light cheese to reduce fat and calories
- Choose a vegetable wrap over a flour tortilla
- Ask for light spread or no spread if the wrap comes with a sauce or dressing
- Load up on lettuce, tomatoes, onions, peppers and other veggie fillings
- Opt for grilled or roasted chicken over higher fat meats like turkey or bacon
- Skip any tortilla chips, potato cakes or other starchy sides that add calories
- Order a side salad instead of fries and use light dressing
- Ask for any sauces or dressings on the side to control the amount
With some simple substitutions and adjustments, you can enjoy the flavors of an Arby’s Market Fresh wrap while still reducing the total calorie count.
Conclusion
Arby’s Market Fresh wraps range from 600-730 calories depending on the variety, with factors like protein, cheese, sauces, and bread type impacting the total calorie count. Enjoying wraps in moderation along with lighter sides and controlling portions can help the wraps fit into a balanced diet. Customizing your wrap and choosing lower calorie alternatives at Arby’s are also great options for limiting calories without sacrificing taste. Being mindful about what you choose at Arby’s and how often you indulge can allow you to satisfy a wrap craving while maintaining healthy eating habits.
