Arby’s roast beef without the bun contains approximately 170 calories per 3 oz serving. The exact calorie count can vary depending on the cut and fat content of the roast beef.
Arby’s is known for its classic roast beef sandwiches, served on a sesame seed bun. However, some customers may wish to skip the bun and just order the roast beef by itself. This allows you to cut carbohydrates and calories while still enjoying Arby’s signature roast beef.
So how many calories are actually in Arby’s roast beef without the bun? Here is a breakdown:
Nutrition Facts for Arby’s Roast Beef (3 oz serving)
|Saturated Fat||3 g|
|Trans Fat||0 g|
As you can see, a 3 oz serving of Arby’s roast beef without the bun contains about 170 calories. This is significantly lower than a classic Arby’s roast beef sandwich, which packs 490 calories. By skipping the bun, you avoid an extra 220 calories of carbohydrates.
The protein count remains high at 24 grams per 3 oz serving. This makes roast beef without the bun a good option if you are limiting carbs but still want a protein boost.
Factors That Influence Calorie Count
While the average calorie count for 3 oz of Arby’s roast beef is 170 calories, there are some factors that can raise or lower the calories slightly:
- Cut of beef – Arby’s may use different cuts like round, rump, chuck, or sirloin. Fattier cuts have more calories.
- Fat trim – More external fat left on the meat adds calories.
- Cooking method – Roasting, grilling, etc. impact fat content.
- Weight – Heavier 4 oz portions would have more calories.
So the calorie count can fluctuate up or down about 10-15% depending on these factors. But the nutritional information provided by Arby’s gives a good benchmark estimate.
Comparing Arby’s Roast Beef to Other Popular Fast Food Meats
How does Arby’s roast beef stack up calorie-wise to other popular fast food meats when served without the bun? Here is a quick comparison:
|Fast Food Meat||Calories (3 oz serving)|
|Arby’s Roast Beef||170|
|Wendy’s Grilled Chicken||140|
|McDonald’s Quarter Pounder Beef Patty||230|
|Subway Oven Roasted Chicken Breast||210|
|Chick-fil-A Grilled Nuggets||190|
Arby’s roast beef has slightly more calories than chicken options like Wendy’s or Chick-fil-A. It’s lower in calories than McDonald’s quarter pound beef patty. So it’s a middle of the road option for fast food meats.
Nutritional Benefits of Arby’s Roast Beef
Within the fast food universe, Arby’s roast beef does have some nutritional advantages:
- High in protein – 24g per serving provides nearly half of recommended daily intake.
- No carbs or sugar unlike buns.
- Lower in fat and calories than fried chicken or greasy hamburgers.
- Provides B vitamins including niacin, vitamin B6 and vitamin B12.
- Good source of zinc, iron, potassium and phosphorus.
So in moderation, Arby’s roast beef without the bun can be a healthier fast food option for low carb, high protein diets.
How Many Calories in a Full Arby’s Roast Beef Sandwich?
Now that we’ve covered the roast beef itself, what about a full Arby’s classic roast beef sandwich?
Here are the nutrition facts for an entire Arby’s roast beef sandwich:
As you can see, the full sandwich with bun and sauces is significantly higher in calories at 490 per sandwich.
The majority of extra calories comes from the sesame seed bun, which adds 220 calories and 41g of carbohydrates.
So by skipping the bun and ordering just roast beef, you remove about 31% of the calories while still getting the same high-protein roast beef.
Calories in Arby’s Roast Beef Sandwich Varieties
Arby’s offers several roast beef sandwich varieties. Here are the calorie counts for some popular choices:
|Classic Roast Beef||490|
|French Dip & Swiss Roast Beef||530|
|Loaded Italian Roast Beef||570|
|Prime-Cut Roast Beef||510|
|Roast Beef Gyro||560|
The French Dip, Loaded Italian, Prime Cut, and Gyro all have slightly more calories than classic roast beef due to additional ingredients like cheese, peppers, onions, and sauce. But the base roast beef calories remain around 170 per serving.
Tips for Cutting Calories on Arby’s Roast Beef
Here are some tips for reducing calories if you want to enjoy Arby’s roast beef while maintaining a calorie deficit:
- Order roast beef only with no bun, sauces, or extras.
- Ask for leaner cuts of roast beef if possible.
- Get a side salad instead of fries for dipping.
- Avoid adding cheese, bacon, or mayo-based sauces.
- Opt for water, unsweetened tea, or diet soda as your drink.
- Split a sandwich with a friend or only eat half.
- Avoid curly fries, shakes, and other high-calorie sides.
This will allow you to cut at least 220 calories by skipping the bun and toppings while still enjoying Arby’s signature roast beef.
Health Impact of Arby’s Roast Beef
While roast beef can be one of the leaner options at Arby’s, it is still a processed red meat high in sodium and saturated fat. There are some potential downsides to consider:
- High in sodium – over 500mg per serving.
- Saturated fat content – 3g per serving.
- Risk of processed meat carcinogens when cooked at high temperatures.
- Heme iron in red meat may increase heart disease risk.
- Chance of foodborne illness from raw beef.
The American Heart Association recommends limiting processed red meat like roast beef to no more than 6 ounces per day as part of a heart healthy diet.
So while Arby’s roast beef may be lower in calories and carbs than other menu items, it should still be eaten in moderation as part of an overall balanced diet. Portion control is key. Consuming roast beef or any red meat multiple times a day in large portions may negatively impact heart health.
Who Should Avoid Arby’s Roast Beef?
While roast beef sandwiches can be enjoyed 2-3 times per week by most healthy adults, certain groups may want to exercise more caution or avoid it completely:
- Children under 3 years – risk of choking.
- Anyone with high blood pressure – limit sodium intake.
- People with heart disease – red meat raises risks.
- Anyone watching saturated fat for cholesterol.
- Individuals with sensitivities to onion, garlic, etc.
- People allergic or intolerant to beef products.
- Pregnant women – limit lunch meats to avoid bacteria.
- Anyone on a vegan or vegetarian diet.
So individuals with certain health conditions or dietary restrictions should take care when consuming Arby’s roast beef.
Cooking Roast Beef at Home
To control calories, sodium, and ingredients more closely, consider making roast beef at home. Here are some tips for roasting lean beef yourself:
- 3-4 pound beef roast (tip, rump, shoulder, tri-tip)
- 1 tsp each salt, pepper, garlic powder
- 1 Tbsp olive oil
- Onion powder, thyme etc. to taste
- Preheat oven to 325°F.
- Pat roast dry and trim excess fat.
- Rub roast all over with oil and sprinkle with desired seasonings.
- Place roast on a rack in a roasting pan to promote air circulation.
- Roast for 15-20 minutes per pound until it reaches your desired doneness (145°F for medium rare).
- Remove from oven, tent with foil and allow to rest 10-15 minutes before slicing.
- Thinly slice across the grain and enjoy!
Roasting beef yourself allows you to control the quality of meat, fat content, and sodium levels while still achieving tender and flavorful roast beef. Portion and serve it over a salad, in a wrap, or over roasted veggies for a satisfying homemade roast beef meal.
Arby’s roast beef without the bun provides a high protein, lower calorie option compared to other menu choices. A 3 oz serving of roast beef contains around 170 calories. By skipping the bun, you can eliminate over 200 calories from an Arby’s sandwich while still enjoying the lean beef. Just be mindful of your total daily intake of processed meats and ask for leaner cuts to control your calories. Roast beef can also be prepared at home and customized to your dietary needs, resulting in a healthier alternative to drive-thru roast beef.