Arby’s beef and cheddar sandwich is a popular menu item, but many people wonder just how many calories are in the large size. Understanding the calorie and nutrient content can help consumers make informed choices about their meal. This article will provide a quick answer upfront – a large Arby’s beef and cheddar contains 760 calories. We will then do a deeper dive into the detailed nutritional information, ingredients, and how the beef and cheddar sandwich fits into a balanced diet. Read on for a full breakdown of the calories, fat, protein, carbs, and other nutrients found in Arby’s signature roast beef sandwich.
Quick Answer
A large Arby’s beef and cheddar sandwich contains approximately 760 calories.
Calories in Each Ingredient
To understand where all those calories come from, we need to look at the specific ingredients that make up an Arby’s beef and cheddar:
Roast Beef
– Arby’s roast beef provides the bulk of the calories and protein in the sandwich. A large beef and cheddar contains around 5 ounces of roast beef.
– The roast beef supplies approximately 300 calories and 25g of protein.
Cheddar Cheese
– Cheddar cheese is another high calorie and protein ingredient. There are about 2 slices (50g) of cheddar cheese on a large beef and cheddar.
– The cheddar cheese contributes around 200 calories and 15g of protein.
Bun
– The bun accounts for a significant portion of the carbs. A large sandwich uses an 8-inch sesame seed bun.
– The bun provides roughly 250 calories and 40g of carbs.
Sauce
– Arby’s “Red Ranch” sauce adds fat and a savory flavor. There are about 2 tablespoons (30ml) of sauce on the sandwich.
– The sauce contains around 30 calories and 3g of fat.
Total Macronutrients
Adding up the calories from each ingredient gives us a total of around 760 calories in a large Arby’s beef and cheddar. Here is the full nutritional breakdown:
| Calories | 760 |
| Fat | 32g |
| Carbs | 57g |
| Protein | 43g |
As you can see, the majority of calories come from fat and carbohydrates. But there is also a substantial amount of protein from the roast beef and cheese.
How the Beef & Cheddar Fits Into Your Diet
Now that we know the full nutritional content, how does Arby’s beef and cheddar sandwich fit into a balanced diet?
High in Fat & Calories
At 760 calories and 32g of fat, the large beef and cheddar supplies a significant portion of your daily recommended intake of calories and fat grams in just one sandwich. It covers 38% of the 2,000 daily calories and 49% of the 65g of fat recommended for the average adult.
Provides Protein
On the plus side, the 43g of protein is a beneficial amount, covering 86% of the recommended 50g of protein per day. Protein helps keep you full and satisfies hunger.
Lower in Fiber & Micronutrients
However, the sandwich is lower in fiber, vitamins, and minerals. It only provides about 12% of the recommended 25g-30g of daily fiber. And there are minimal micronutrients from vegetables, aside from small amounts from the sauce.
Occasional Indulgence
Overall, the large Arby’s beef and cheddar can be enjoyed as an occasional indulgence, but not as an everyday meal option. Balance it out by adding a side salad or fruit to provide more fiber, vitamins, and minerals. And be mindful of your saturated fat and calorie limits for the day.
Nutrition Facts Label
For a more visual breakdown, here is the nutrition facts label for a large Arby’s beef and cheddar:
| Nutrition Facts |
|---|
| Calories 760 |
| Total Fat 32g |
| Saturated Fat 14g |
| Trans Fat 1g |
| Cholesterol 115mg |
| Sodium 1530mg |
| Total Carbohydrate 57g |
| Dietary Fiber 2g |
| Total Sugars 6g |
| Protein 43g |
As shown in the nutrition label, the beef and cheddar is high in calories, fat, saturated fat, cholesterol and sodium, which should be limited in a healthy diet. It provides smaller amounts of fiber and micronutrients like vitamins and minerals.
Ingredients
To get a better idea of the sources of fat, carbs, and other nutrients, here is the full list of ingredients in an Arby’s large beef and cheddar sandwich:
– Roast Beef
– Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes)
– Sesame Seed Bun (Enriched Wheat Flour, Water, Yeast, Sugar, Honey, Wheat Gluten, Sesame Seeds)
– Red Ranch Sauce (Soybean Oil, Water, Corn Syrup, Distilled Vinegar, Egg Yolk, Corn Starch, Salt, Natural Flavor, Garlic Powder, Onion Powder, Parsley)
– Lettuce
– Tomato
– Onion
As you can see, ingredients like beef, cheese, and the bun make up the bulk of the calories, fat, carbs, and protein. The red ranch sauce also contains soybean oil as a source of fat and added sugars.
Comparison to Other Sandwiches
How does Arby’s beef and cheddar compare to other popular sandwich chains’ signature items? Here is a calorie comparison to some other sandwiches:
| Sandwich | Calories |
|---|---|
| Arby’s Beef ‘N Cheddar (large) | 760 |
| Subway Footlong Meatball Marinara | 960 |
| Quiznos Classic Italian (large) | 810 |
| Jersey Mike’s Chipotle Cheesesteak | 975 |
| Firehouse BBQ Beef & Cheddar Brioche | 680 |
The Arby’s beef and cheddar is on the lower calorie end compared to sandwiches like the Subway Meatball Marinara and Jersey Mike’s Chipotle Cheesesteak. It contains more calories than the Firehouse BBQ sandwich. When comparing fast food sandwiches, the beef and cheddar is a reasonably calorie-dense choice.
Low Calorie Modifications
If you’re looking for ways to lighten up the Arby’s beef and cheddar, here are some modifications to reduce the calories:
– Order a regular size instead of large – Saves around 140 calories
– Skip the ranch sauce – Removes around 30 calories
– Ask for reduced-fat cheddar – Saves roughly 50 calories
– Opt for a toasted lettuce wrap instead of the bun – Cuts around 200 calories
– Add extra veggies like tomato, onion, lettuce – Provides fiber, vitamins
– Choose apple slices or side salad instead of fries – Avoids 250-400 calories of fries
Making a few simple tweaks can shave off hundreds of calories from your beef and cheddar sandwich.
Low Carb Keto Modifications
Going low carb or keto? Here are some tips to reduce the carbs in an Arby’s beef and cheddar:
– Skip the bun and ask for a lettuce wrap – Cuts around 40g carbs
– Order a bowl instead of a sandwich – Removes the bun
– Skip sauce or ask for extra sauce on the side – Less sugar and carbs
– Ask for extra cheese – Adds more fat to increase satisfaction
– Skip fries and soda – Prevents extra carbs
– Add extra veggies and skip crinkle-cut pickles – Low carb veggie toppings
Making it a lettuce wrap bowl without the bun or sauce provides a more low carb keto-friendly option. Load it up with extra beef, cheese, and veggies instead.
Conclusion
An Arby’s large beef and cheddar sandwich contains approximately 760 calories, with the majority from fat and carbohydrates. It provides a significant amount of protein as well. While it can fit into an occasional indulgence in a balanced diet, limiting saturated fat and calories remains important. There are also ways to adjust the order to make it lower in calories or carbs. Understanding the detailed nutrition facts allows you to enjoy Arby’s signature sandwich mindfully.
