Arby’s is known for its deli-style sandwiches piled high with quality meats and cheeses. One of their most popular offerings is the French Dip sandwich, featuring tender roast beef and melty Swiss cheese on a toasted hoagie roll. But for those watching their calorie intake, the French Dip may seem like an indulgent choice. So just how many calories are in a half pound Arby’s French Dip sandwich?
In this article, we’ll break down the calorie count in an Arby’s half pound French Dip sandwich. We’ll look at the calories in each individual ingredient – the roast beef, Swiss cheese, hoagie roll, and au jus dipping sauce. We’ll also see how the calorie count changes for different menu variations like a classic sandwich versus a loaded sandwich with extra toppings. Knowing the calorie content can help you make an informed decision if the French Dip fits into your daily calorie goals or if you’d rather opt for a lighter menu choice.
Calories in Half Pound of Roast Beef
The star of the show in an Arby’s French Dip sandwich is the half pound of roast beef. Lean roast beef can be a healthy source of protein, but a half pound also packs a considerable calorie punch.
According to the USDA, a half pound (225g) serving of eye of round roast beef (lean only) contains:
- Calories: 433
- Total Fat: 15g
- Saturated Fat: 5g
- Cholesterol: 123mg
- Sodium: 108mg
- Total Carbohydrate: 0g
- Protein: 63g
As you can see, the roast beef accounts for 433 of the calories in a half pound Arby’s French Dip. And with 63g of protein, the roast beef also provides a hefty dose of this important nutrient.
Factors Affecting Roast Beef Calories
When estimating calories in roast beef, keep in mind that counts can vary based on:
- Cut of meat – Fattier cuts like ribeye contain more calories than leaner cuts like eye of round.
- Cooking method – Roasting, grilling, and broiling beef results in lower calorie counts than frying or braising in oil.
- Portion size – More ounces of beef mean more calories.
- Lean vs. fatty – Trimming off visible fat decreases calories compared to fatty cuts.
- Quality grading – Lower grades with more fat marbling have more calories than prime-graded lean beef.
So the precise calories in an Arby’s French Dip sandwich can vary slightly depending on these factors. But the provided USDA data gives a good benchmark estimate.
Calories in Swiss Cheese
In addition to the roast beef, an Arby’s French Dip also comes stacked with melted Swiss cheese. This adds additional calories to the sandwich.
According to the USDA, one slice (1oz) of Swiss cheese contains:
- Calories: 111
- Total Fat: 9g
- Saturated Fat: 6g
- Cholesterol: 31mg
- Sodium: 176mg
- Total Carbohydrate: 1g
- Protein: 7g
So each slice of Swiss adds about 110 calories to the sandwich. With two slices commonly used on an Arby’s French Dip, the total cheese calorie count comes to around 220 calories.
The saturated fat content of Swiss cheese is also noteworthy – with about 12g total for two slices, the cheese provides a significant amount of the 18g daily limit recommended by the American Heart Association.
Comparing Cheese Calorie Counts
For comparison, here are the calories in some other common sandwich cheese varieties:
| Cheese | Calories per 1oz Slice |
|---|---|
| Swiss | 111 |
| Cheddar | 113 |
| Provolone | 104 |
| American | 101 |
As you can see, Swiss, cheddar, provolone and American all contain around 100-110 calories per slice. So opting for a different cheese won’t make a huge impact on the sandwich’s total calorie content.
Calories in Hoagie Roll
To hold all the delicious roast beef and melty Swiss cheese, the Arby’s French Dip sandwich comes served on a toasted hoagie roll.
According to Arby’s nutrition information, a standard hoagie roll consists of:
- Calories: 230
- Total Fat: 3g
- Carbohydrates: 44g
- Protein: 8g
So the hoagie roll accounts for about 230 calories in the French Dip sandwich.
Comparing Roll Calorie Counts
Here’s how the hoagie rolls compare calorie-wise to rolls from some other popular sandwich shops:
| Roll Type | Calories |
|---|---|
| Arby’s Hoagie Roll | 230 |
| Subway Italian Bread | 210 |
| Jimmy John’s French Bread | 190 |
| Jersey Mike’s Original Roll | 180 |
The hoagie roll is on the higher end calorie-wise compared to some other options. But the differences are fairly small, ranging from about 180-230 calories across the various roll types.
Calories in Au Jus Sauce
No French Dip sandwich is complete without the au jus sauce for dipping. Arby’s uses a classic au jus made from seasoned beef broth.
According to Arby’s nutrition information, a standard 2oz container of their au jus sauce contains:
- Calories: 15
- Total Fat: 0g
- Carbohydrates: 1g
- Protein: 2g
The au jus adds only minimal calories and fat since it’s made from beef broth. The small 2oz portion packs just 15 calories.
Au Jus vs. Sandwich Sauce Calories
| Sauce | Calories (per 2oz) |
|---|---|
| Arby’s Au Jus | 15 |
| McDonald’s Big Mac Sauce | 140 |
| Chick-fil-A Sauce | 140-190 |
| Wendy’s Ranch | 230 |
Compared to creamy sauces like ranch, Big Mac sauce, or Chick-fil-A sauce, Arby’s au jus has minimal calorie impact at just 15 calories for a 2oz portion.
Total Calories in a Half Pound Arby’s French Dip
Adding up the calories from each component, we can estimate the total calories in a half pound Arby’s French Dip sandwich:
- Roast beef: 433 calories
- Swiss cheese: 220 calories
- Hoagie roll: 230 calories
- Au jus: 15 calories
So the total calories for a standard half-pound Arby’s French Dip comes out to:
Total Calories: 898
For a large deli-style sandwich stacked with roast beef and cheese, that’s really not a bad calorie count!
Nutrition for Half Pound Arby’s French Dip
Here is the full nutrition data for a half pound Arby’s French Dip:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 898 | 44% |
| Total Fat | 33g | 43% |
| Saturated Fat | 17g | 89% |
| Trans Fat | 1g | |
| Cholesterol | 155mg | 52% |
| Sodium | 1366mg | 57% |
| Total Carbohydrates | 50g | 17% |
| Dietary Fiber | 2g | 8% |
| Protein | 78g | 156% |
| Vitamin D | 6% | |
| Calcium | 32% | |
| Iron | 29% |
As you can see, while the French Dip is quite high in calories, fat, and sodium, it also packs a hefty protein punch, providing 78g protein or 156% of your recommended daily intake. The sandwich also contains sizable amounts of calcium and iron.
How to Make Arby’s French Dip Healthier
If you want to enjoy an Arby’s French Dip while still watching your diet, there are easy ways to cut some calories off this mega sandwich:
- Go lean – Order your French Dip with lean roast beef to trim fat.
- Easy cheese – Stick to just one slice of Swiss to save 110 calories.
- Say no to “fully loaded” – Decline extra toppings like bacon and cheddar that pack on calories.
- Sauce on the side – Get the au jus on the side and use sparingly for dipping.
- Size down – Opt for a smaller 5.5-inch sandwich, which has fewer calories.
- Split the sandwich – Share a half pound French Dip with a friend so you get half the calories.
- Swap the roll – Order your sandwich on a lighter whole wheat roll to reduce the carbs.
With some simple tweaks like these, you can customize your French Dip sandwich to make it work with your personal nutrition goals.
Calories Compared to Other Arby’s Sandwiches
To put the French Dip’s 898 calories into perspective, here’s how it compares to calories in some other popular Arby’s sandwiches:
| Sandwich | Calories |
|---|---|
| Half Pound French Dip | 898 |
| Roast Beef Slider | 370 |
| Roast Beef & Cheddar Classic | 721 |
| Philly Beef ‘n Cheese | 875 |
| Bacon Beef ‘n Cheddar | 1070 |
| Market Fresh Turkey Club | 680 |
The French Dip has fewer calories than heavy options like the Bacon Beef ‘n Cheddar but packs more than lighter sandwiches like the Roast Beef Slider. When comparing Arby’s menu items, the French Dip lands around the middle calorie-wise.
Calories Compared to Sandwiches from Other Chains
Here’s how the half pound Arby’s French Dip stacks up against some other popular roast beef sandwiches:
| Sandwich | Calories |
|---|---|
| Arby’s Half Pound French Dip | 898 |
| Firehouse Subs French Dip | 748 |
| Jersey Mike’s Chipotle Cheesesteak | 875 |
| Subway Roast Beef on 9-Grain Wheat | 480 |
| Jimmy John’s French Dip | 860 |
The Arby’s French Dip generally has more calories than comparable sandwiches from other chains. Part of this comes down to the half pound portion of roast beef, which packs nearly double the meat of some other sandwiches.
Conclusion
When it comes to counting calories, Arby’s half pound French Dip sandwich will cost you. The generous portion of roast beef and melted Swiss cheese adds up to a total calorie count of 898 calories.
While certainly a splurge, the French Dip also provides ample protein and important nutrients like calcium and iron. Lightening up on the cheese and sauces or downsizing the portion size can help reduce the calorie toll if you want to work this sandwich into your diet.
Overall, calories shouldn’t be the only consideration when choosing what to eat. If you truly love the blend of tender, juicy roast beef, melty cheese and savory au jus that makes Arby’s French Dip sandwich a classic, don’t be afraid to indulge – just do so in moderation as part of an overall balanced diet.