How many calories in a small Jamocha Shake at Arby’s?

A small Jamocha Shake from Arby’s contains 540 calories. This popular chocolate and coffee flavored milkshake is made with vanilla soft serve ice cream, chocolate syrup, and coffee concentrate. While delicious, the high calorie and fat content means that this treat should be enjoyed in moderation.

Nutrition Information for Arby’s Jamocha Shake

Here are the nutrition facts for a small, 16 fl oz Jamocha Shake from Arby’s:

  • Calories: 540
  • Total Fat: 18g
  • Saturated Fat: 11g
  • Trans Fat: 0.5g
  • Cholesterol: 65mg
  • Sodium: 180mg
  • Total Carbohydrates: 80g
  • Dietary Fiber: 0g
  • Sugars: 76g
  • Protein: 9g

As you can see, the calorie count is quite high, with the majority of calories coming from fat and carbohydrates. There are 76g of sugar in this small shake, which is a significant amount.

Calorie and Macronutrient Breakdown

Here is a more detailed breakdown of the calories and macronutrients in an Arby’s Jamocha Shake:

  • Total Fat: 18g
    • Saturated Fat: 11g
    • Trans Fat: 0.5g
  • Carbohydrates: 80g
    • Fiber: 0g
    • Sugars: 76g
  • Protein: 9g

Calories from Fat: 162

Calories from Carbs: 320

Calories from Protein: 36

This shows that the majority of calories (59%) come from carbohydrates, while 29% come from fat and only 7% come from protein. The high sugar content accounts for most of those carbohydrate calories.

Calorie and Nutrition Comparison

To put the 540 calories in an Arby’s Jamocha Shake into context, here is a comparison to some other foods:

Food Serving Size Calories
Arby’s Jamocha Shake (small) 16 fl oz 540
Starbucks Mocha Frappuccino (grande) 16 fl oz 410
Chocolate milk (1% milk) 1 cup 208
Coca-cola 12 fl oz 140

A small Jamocha Shake has over 100 more calories than a Starbucks Mocha Frappuccino of the same size. It also has 2-3 times more calories than chocolate milk or a can of soda. While it contains some protein and calcium from the ice cream, it is lacking in other nutrients, making chocolate milk a healthier option.

Daily calorie needs

To provide more context, here are the recommended daily calorie intake levels based on age, gender, and activity level:

Age/Gender Sedentary Moderately Active Active
Child (4-8 years) 1,200-1,400 1,400-1,600 1,400-1,800
Child (9-13 years) 1,400-1,600 1,600-2,000 1,800-2,200
Teen Girl (14-18 years) 1,800 2,000 2,400
Teen Boy (14-18 years) 2,000 2,400-2,800 2,800-3,200
Adult Woman (19-30 years) 1,800-2,000 2,000-2,200 2,400
Adult Man (19-30 years) 2,400-2,600 2,600-2,800 3,000

As you can see, 540 calories is a significant portion of most people’s recommended daily caloric intake. For example, it represents 27-30% of the calories needed for a sedentary teen or adult woman. This demonstrates how occasional treats like a Jamocha Shake should be worked into an overall healthy and balanced diet.

Jamocha Shake Ingredients

Arby’s Jamocha Shake contains just five main ingredients:

  • Vanilla Soft Serve Ice Cream – The base of the shake is Arby’s vanilla ice cream blended with chocolate syrup and coffee concentrate. The ice cream contributes significant calories, fat, carbohydrates, and a small amount of protein.
  • Chocolate Syrup – Chocolate syrup adds sweetness, chocolate flavor, and smooth texture. It increases the calories, sugar, and carbohydrates.
  • Coffee Concentrate – A small amount of liquid coffee concentrate is added for extra coffee flavor. This adds minimal calories.
  • Whipped Topping – The shake is topped with fat-free whipped cream topping for a light, foamy texture.
  • Cherry – It is garnished with a classic maraschino cherry on top.

The combination of ice cream, chocolate syrup and coffee concentrate is what gives the Jamocha Shake its signature sweet chocolate and coffee taste. However, the high sugar and fat content of these ingredients results in the indulgent 540 calorie count.

Jamocha Shake vs Frappe

How does Arby’s Jamocha Shake compare to other chocolate-coffee frozen blended drinks like the Starbucks Frappuccino? Here is a comparison:

Drink Base Size (fl oz) Calories
Arby’s Jamocha Shake Vanilla soft serve ice cream 16 540
Starbucks Mocha Frappuccino Coffee blended with milk and ice 16 410
McDonald’s Mocha Frappe Ice blended with chocolate syrup & milk 16 520

The Arby’s Jamocha Shake has an ice cream base, while the Starbucks Mocha Frappuccino is made by blending strong coffee with milk, ice, and sugar. The McDonald’s Mocha Frappe also uses an ice blended base but mixes in chocolate syrup and milk. In terms of calories, the Jamocha Shake is higher than the Frappuccino but lower than the McDonald’s Frappe for a comparable 16 oz small size.

Tips for Enjoying Jamocha Shake

Here are some tips for enjoying an Arby’s Jamocha Shake in moderation:

  • Ask for a small size only or child size if you want a truly occasional treat.
  • Share your shake with a friend or family member so you don’t overdo it.
  • Substitute milk or a smoothie if you want a chocolate-coffee drink with less calories and fat.
  • Have your shake with a sensible meal, not on its own.
  • Skip the whipped cream topping to save on calories and fat.
  • Watch your portion sizes for the rest of the day if having a shake.
  • Balance your shake with physical activity to help burn some of those indulgent calories!

While Jamocha Shakes pack a caloric punch, they can still be worked into an overall healthy lifestyle when enjoyed only occasionally and in moderation. Be mindful of portion sizes and pair your shake with nutritious meals and regular exercise.

Healthier Milkshake Alternatives

If you love chocolate-coffee milkshakes but want a healthier option, here are some alternatives to consider:

Low-fat chocolate milk

Make your own “shake” by blending 1 cup low-fat chocolate milk with a few ice cubes. This provides great chocolate flavor with less fat and calories than a Jamocha Shake.

Frozen banana “shake”

Blend 1 frozen banana, 1 cup milk of choice, 2 tbsp cocoa powder, and 1 shot espresso. Banana adds creamy texture and nutrients.

Black bean shake

Blend 3/4 cup black beans, 1 cup milk, 2 tbsp cocoa powder, 1 tbsp honey, and 1 shot espresso for a protein-packed shake.

Avocado shake

Blend 1/2 avocado, 1 cup milk, 2 tbsp cocoa powder, and 1 shot espresso. Avocado provides healthy fats and smooth texture.

The Bottom Line

An Arby’s Jamocha Shake packs a whopping 540 calories and 18g fat into a 16 oz small size. This popular indulgent treat is made with vanilla soft serve ice cream, chocolate syrup, and coffee concentrate. While delicious, consumption should be occasional and portion sizes kept reasonable. For a healthier chocolate-coffee fix, try blending low-fat chocolate milk or experiment with banana, avocado, or black bean shakes. Ultimately, Jamocha Shakes can be incorporated into a balanced diet when enjoyed in moderation.

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