Quick Answer
The Beef ‘N Cheddar sandwich from Arby’s contains 640 calories. This is based on the standard recipe for the Beef ‘N Cheddar, which includes sliced roast beef, cheddar cheese sauce, and a bun. The calorie count may vary slightly depending on the exact ingredients and preparation method used at each Arby’s location.
Detailed Nutrition Information
Here is a more detailed breakdown of the nutrition information for an Arby’s Beef ‘N Cheddar sandwich:
| Nutrient | Amount |
|---|---|
| Calories | 640 |
| Total Fat | 36g |
| Saturated Fat | 18g |
| Trans Fat | 1.5g |
| Cholesterol | 105mg |
| Sodium | 1880mg |
| Total Carbohydrates | 46g |
| Dietary Fiber | 2g |
| Sugars | 12g |
| Protein | 32g |
As you can see, the Beef ‘N Cheddar is high in calories, fat, saturated fat, sodium and cholesterol. The high calorie and fat content come primarily from the beef patty and cheese sauce used to make the sandwich.
Calories in Each Ingredient
To better understand where the calories are coming from in an Arby’s Beef ‘N Cheddar, let’s break down the nutrition information by ingredient:
| Ingredient | Calories |
|---|---|
| Bun | 200 |
| Roast beef (3 oz) | 210 |
| Cheddar cheese sauce | 180 |
| Onions | 10 |
| Horseradish sauce | 40 |
| Total | 640 |
The roast beef accounts for about one-third of the calories, while the cheese sauce also contributes a significant number. The bun and condiments make up the rest. This breakdown shows how most of the calories come from the two main filling ingredients – the roast beef and cheese sauce.
How the Sandwich is Prepared
The way the Beef ‘N Cheddar is prepared also impacts its final nutrition information. Here is an overview of how Arby’s makes this signature sandwich:
– The bun is a sesame seed bun that is lightly toasted before serving
– Roast beef is sliced fresh in-house each day from whole muscle cuts of beef
– The cheddar cheese sauce is made with real cheddar cheese, milk, and seasonings
– Onions are sliced and grilled before being added to the sandwich
– Horseradish sauce is Arby’s signature sauce made with horseradish and mayonnaise
– The sandwich is assembled by placing the roast beef and cheese sauce between the bun, then topping it with onions and horseradish sauce
Because the beef is roasted and sliced in-house, it likely provides slightly more calories than pre-packaged lunchmeat. The cheese sauce is made with real cheese rather than processed cheese product, adding more fat and calories than a cheese slice would. Overall, the fresh preparation and ingredients result in a higher calorie sandwich.
How Much Customization Impacts Calories
Arby’s allows customers to customize their Beef ‘N Cheddar sandwich, which can raise or lower the calorie count. Some ways you can customize the sandwich include:
– Request less cheese sauce or substitute cheddar cheese slices to reduce calories and fat
– Leave off the horseradish sauce to save 40 calories per sandwich
– Add bacon for about 50 extra calories and 4g of fat
– Substitute a lower calorie bun option like multigrain to save around 60 calories
– Order a Jr. Beef ‘N Cheddar on a smaller bun for around 490 calories total
Customizing your ingredients is an easy way to cut calories if you want to make your sandwich a little healthier. Keeping the cheese sauce minimal, opting for no bacon, and choosing a whole wheat bun will provide the biggest calorie savings.
How It Compares to Other Roast Beef Sandwiches
The Arby’s Beef ‘N Cheddar provides more calories than some other popular roast beef sandwiches. Here’s how it compares:
| Sandwich | Calories |
|---|---|
| Arby’s Beef ‘N Cheddar | 640 |
| Arby’s French Dip & Swiss | 630 |
| Firehouse Subs French Dip | 540 |
| Subway Roast Beef Sub | 320 |
Arby’s French Dip comes in a close second for calories, while Firehouse Subs and Subway offer leaner roast beef sandwiches at around 500 calories and 300 calories respectively. Subway’s sandwich is much lower in calories due to its lower fat content and lighter ingredients.
Ways to Reduce the Calories
If you want to enjoy an Arby’s Beef ‘N Cheddar but reduce the calorie count, here are some tips:
– Order a Junior size or opt for less roast beef and cheese sauce
– Skip the horseradish sauce and bacon
– Choose a multi-grain bun over regular
– Opt for Swiss cheese instead of cheddar cheese sauce
– Get a side salad instead of fries as your side
– Split the sandwich with a friend or save half for another meal
– Substitute in some veggies like lettuce, tomato, and onion to bulk it up
Following some of these suggestions can potentially shave up to 200 calories off your Beef ‘N Cheddar from Arby’s. You can also calculate your own calorie savings by using Arby’s nutrition calculator to customize your perfect sandwich.
Nutrition Tips for Arby’s Fans
If you find yourself at Arby’s frequently, keep these tips in mind to maintain a balanced diet:
– Choose lean roast beef sandwiches without bacon or fried onion crisps
– Opt for Market Fresh salads with light dressing instead of fried sides
– Split larger sandwiches in half or save for another meal
– Drink water or unsweetened tea instead of soda
– Don’t go overboard on condiments like Arby’s sauce
– Enjoy small curly fries instead of a full-size
– Check out their selection of Greek yogurt parfaits and fruit smoothies for healthier options
With some smart choices, you can still enjoy Arby’s favorites like the Beef ‘N Cheddar while paying attention to your daily calorie intake. Just be mindful of portions, ingredients, preparation methods, and condiments to keep your sandwich as healthy as possible.
Conclusion
An Arby’s Beef ‘N Cheddar sandwich contains about 640 calories in its classic preparation. This comes mainly from the roast beef, cheddar cheese sauce, and sesame seed bun used to make the signature sandwich. There are ways to reduce the calorie count by customizing your ingredients or splitting the sandwich. But in general, the Beef ‘N Cheddar is one of the higher calorie options on the Arby’s menu due to its large serving of roast beef and cheese-based sauce. Those looking for a lighter option may want to choose a different menu item or split their sandwich. But for roast beef lovers, it’s a tasty indulgence that should be enjoyed in moderation as part of a balanced diet.
