When it comes to eating healthy and watching your calorie intake, salad can seem like a great option. However, not all salads are created equal when it comes to nutrition and calories. The pecan chicken salad from Arby’s is a popular menu item, but how many calories does it contain? Keep reading to find out the calorie count and nutrition facts for Arby’s pecan chicken salad.
Quick Answer
An Arby’s pecan chicken salad contains between 440-720 calories, depending on size. The small pecan chicken salad has 440 calories, while the regular has 600 calories and the large has 720 calories.
Nutrition Facts for Arby’s Pecan Chicken Salad
Here are the nutrition facts for an Arby’s pecan chicken salad:
Small Pecan Chicken Salad (440 calories)
- Total Fat: 21g
- Saturated Fat: 4g
- Trans Fat: 0g
- Cholesterol: 55mg
- Sodium: 860mg
- Total Carbohydrates: 41g
- Dietary Fiber: 3g
- Sugars: 6g
- Protein: 21g
Regular Pecan Chicken Salad (600 calories)
- Total Fat: 36g
- Saturated Fat: 7g
- Trans Fat: 0g
- Cholesterol: 90mg
- Sodium: 1430mg
- Total Carbohydrates: 41g
- Dietary Fiber: 3g
- Sugars: 6g
- Protein: 35g
Large Pecan Chicken Salad (720 calories)
- Total Fat: 43g
- Saturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 110mg
- Sodium: 1720mg
- Total Carbohydrates: 49g
- Dietary Fiber: 4g
- Sugars: 7g
- Protein: 42g
As you can see, the pecan chicken salad is high in calories, fat, and sodium compared to other salad options. The regular size alone contains 600 calories, which is almost one third of the recommended 2000 daily calories for the average adult.
Pecan Chicken Salad Ingredients
What makes the pecan chicken salad so high in calories? Here is a breakdown of the main ingredients:
- Pecans – Pecans are very high in fat and calories. Just 1 ounce of pecans (about 19 halves) contains 200 calories and 20 grams of fat.
- Fried chicken – The chicken on the salad is breaded and fried, adding significant calories and fat.
- Cheddar cheese – The cheddar cheese adds 110 calories and 9 grams of fat per ounce.
- Bacon – Each slice of bacon averages 43 calories and 3.5 grams of fat.
- Ranch dressing – Ranch is a high fat, high calorie dressing. Two tablespoons contains 140 calories and 14 grams fat.
- Croutons – Though small, croutons can still pack a calorie punch. Half a cup contains 140 calories.
When you add up the calories from these high fat ingredients, it’s easy to see how the pecan chicken salad can end up with over 600 calories. While the salad does contain some healthier items like lettuce, tomatoes, and onions, the bulk of the calories come from less nutrient-dense ingredients.
How to Lighten Up the Pecan Chicken Salad
If you want to enjoy the pecan chicken salad but reduce the calories, there are a few modifications you can make:
- Ask for grilled chicken instead of fried.
- Choose a lighter dressing like vinaigrette instead of ranch.
- Ask for light cheese or half the normal amount.
- Skip the bacon or just have one slice.
- Ask for just a sprinkling of pecans instead of the full serving.
- Go easy on the croutons or skip them altogether.
- Order the small or half-size salad.
Making a few simple swaps and modifications can save you hundreds of calories. Building your own salad and customizing the ingredients is a great way to create a healthier but still delicious pecan chicken salad from Arby’s.
How Arby’s Pecan Chicken Salad Compares to Other Salads
To put the Arby’s pecan chicken salad’s calorie count into perspective, let’s compare it to some other popular salad restaurant options:
| Salad | Calories |
|---|---|
| Arby’s Pecan Chicken Salad (regular) | 600 |
| McDonald’s Southwest Salad with Crispy Chicken | 350 |
| Wendy’s Half Size BBQ Ranch Chicken Salad | 280 |
| Chick-fil-A Cobb Salad | 370 |
| Subway 6-Inch Oven Roasted Chicken Salad | 280 |
As you can see, Arby’s pecan chicken salad is significantly higher in calories than other fast food chain salad options. Sticking to a half or small size, or opting for lighter dressings and ingredients at Arby’s can help reduce the calorie difference.
Healthiest Menu Items at Arby’s
If you’re looking for lower calorie options at Arby’s, here are some of the healthiest menu items to choose:
- Roast Turkey Farmhouse Salad (without pecans, bacon or croutons) – 250 calories
- Half Ham and Swiss Sandwich – 310 calories
- Roasted Turkey and Swiss Sandwich – 320 calories
- Half Roast Beef Classic Sandwich – 325 calories
- Market Fresh Cranberry Apple Salad (without fried chicken) – 250 calories
Sticking to the lighter sandwiches, salads without fried ingredients, and easy on higher calorie sauces and dressings can help you find lower calorie Arby’s options.
Should You Eat Arby’s Pecan Chicken Salad If Trying to Lose Weight?
The Arby’s pecan chicken salad can be worked into a weight loss diet, but it needs some modifications. Here are some tips if you’re trying to lose weight but still want to enjoy the salad:
- Order the small size
- Ask for grilled chicken instead of crispy fried
- Choose a light dressing like balsamic vinaigrette or oil & vinegar
- Load up on the veggies for more volume and fiber
- Limit high-calorie toppings like cheese, bacon, croutons and pecans
- Only eat until satisfied, not overly full
- Balance it out by eating lighter meals and snacks the rest of the day
- avoid sugary drinks, fried side items like fries, mozzarella sticks or onion rings.
With some modifications to make it lower in calories, the pecan chicken salad can be part of a healthy weight loss diet. But be mindful of your total calorie intake for the day.
Conclusion
An Arby’s pecan chicken salad ranges from 440-720 calories depending on size. While salads can seem like a healthy option, the pecan chicken version is quite high in calories, fat and sodium due to ingredients like pecans, fried chicken, cheddar cheese, bacon bits, and creamy dressing. To lighten it up, opt for grilled chicken, lighter dressing, minimal cheese and toppings. When trying to lose weight, ordering the small size and loading up on veggies creates a more diet-friendly version. Overall, by customizing your salad and being aware of portion sizes, you can work Arby’s pecan chicken salad into your meal plan in moderation.
