Arby’s is a fast food restaurant chain known for its roast beef sandwiches. One of their popular offerings is the French Dip and Swiss sandwich. For people watching their calorie intake, knowing the calorie count of menu items is important. In this article, we will look at how many calories are in an Arby’s French Dip and Swiss sandwich.
What is in an Arby’s French Dip and Swiss?
The Arby’s French Dip and Swiss is a classic French dip sandwich made with thin sliced roast beef and Swiss cheese on a toasted onion roll. It comes with a side of Au Jus dipping sauce for the roast beef. The standard sandwich contains the following ingredients:
- Toasted onion roll
- Thin sliced roast beef
- Melted Swiss cheese
- Au Jus dipping sauce
Some variations on the standard French Dip and Swiss may include grilled onions or peppers. The horseradish cheddar variation swaps out the Swiss for cheddar cheese and horseradish sauce. When determining calories for this sandwich, we will focus on the standard ingredients listed above.
Calories in Each Ingredient
To determine the total calories in an Arby’s French Dip and Swiss, we need to look at the calorie count of each component:
Onion Roll
The onion roll used on the French Dip and Swiss contains approximately 150 calories. This is based on a standard fast food hamburger bun of this size. The onions baked into the roll may add slightly more calories.
Roast Beef
Arby’s roast beef is sliced thin and totals about 4 ounces per sandwich. Based on a 4 ounce serving of deli roast beef, we can estimate approximately 150 calories in the roast beef.
Swiss Cheese
A single slice of Swiss cheese contains around 110 calories. The Arby’s sandwich likely contains two slices, so approximately 220 calories for the Swiss cheese total.
Au Jus Sauce
The Au Jus sauce for dipping provides a beefy, savory flavor. A 2-3 ounce side of Au Jus contains roughly 50-75 calories.
Total Calories in a Arby’s French Dip and Swiss
Adding up the calorie counts for each component, we can estimate the total calories in a standard Arby’s French Dip and Swiss sandwich:
| Ingredient | Calories |
|---|---|
| Onion Roll | 150 |
| Roast Beef | 150 |
| Swiss Cheese | 220 |
| Au Jus Sauce | 50-75 |
| Total Calories | 570-595 |
Based on these estimates, an Arby’s French Dip and Swiss sandwich contains approximately 570-595 calories. This calorie count will be higher if you add additional toppings like grilled onions or peppers. Opting for a combo that includes french fries and a drink can add 500-1000 additional calories.
Nutrition Facts for Arby’s French Dip and Swiss
While the above calorie estimates provide a good approximation, looking at the complete Arby’s nutrition facts gives the most accurate information. According to Arby’s website, here are the nutrition facts for a standard French Dip and Swiss sandwich:
| Nutrition Facts | Amount |
|---|---|
| Calories | 600 |
| Fat | 18g |
| Carbohydrates | 63g |
| Protein | 32g |
| Sodium | 1810mg |
As you can see, the official nutrition facts put this sandwich at 600 calories. Lower than our initial estimate, but still a hefty calorie sandwich, especially when paired with a side and drink.
The French Dip and Swiss also contains high amounts of sodium at 1810mg. This is over 75% of the recommended daily sodium intake.
How to Make the Sandwich Lower Calorie
For those looking to lower the calorie count of this Arby’s menu item, there are some simple substitutions you can request:
- Switch to a lower calorie bun or sub out the bun for lettuce wrap
- Ask for only 1 slice of Swiss cheese instead of 2
- Order a side salad instead of french fries
- Choose water or diet soda instead of regular soda
- Use Au Jus sparingly or skip it to save 50-75 calories
- Add extra vegetables like banana peppers at no extra calories
Making combinations of these swaps can easily shave off 200 or more calories from this sandwich. Just keep in mind that custom orders may cost more or require special requests at some locations.
How the French Dip and Swiss Fits Into Your Calorie Goals
To determine if the Arby’s French Dip and Swiss will fit into your daily calorie goal, you need to consider your individual needs:
- The average daily calorie intake for adults is around 2000-2500 calories.
- More active individuals may need 2500-3000 calories per day.
- Less active people may aim for 1500-2000 calories as a goal.
At 600 calories, this Arby’s sandwich contains about 30% of a 2000 calorie diet. For a single meal, that aligns reasonably well depending on what other meals and snacks you eat that day.
By pairing it with lower calorie side items and avoiding sugary drinks, you can make this sandwich work as part of a balanced daily calorie target. People following strict low calorie diet plans may want to split the sandwich into two meals or choose lower calorie options from the menu.
Comparing Calories to Other Arby’s Sandwiches
To put the 600 calories of the French Dip and Swiss into perspective, here is how it compares to some other popular Arby’s sandwiches:
| Sandwich | Calories |
|---|---|
| Roast Turkey Ranch & Bacon | 710 |
| Market Fresh Roast Turkey & Swiss | 600 |
| Classic Roast Beef | 320 |
| Beef ‘n Cheddar | 800 |
| Chicken Bacon & Swiss | 700 |
As you can see, the French Dip and Swiss is lower in calories than some of Arby’s other popular subs like the Beef ‘n Cheddar. But simple roast beef sandwiches provide the lowest calorie options on the menu.
Conclusion
When dining at Arby’s, the French Dip and Swiss sandwich contains 600 calories. While not the lowest calorie choice, simple substitutions like skipping the cheese or Au Jus can reduce the calorie count. At 30% of a standard 2000 calorie diet, this sandwich can fit into a healthy daily calorie target when combined with low calorie sides and drinks. By being mindful of options and portions, you can enjoy Arby’s sandwiches even when watching your total calorie intake.
