How many calories is in an Arby’s wrap?

Arby’s is a popular fast food chain that is known for its roast beef sandwiches. In addition to classic sandwiches, Arby’s also offers a variety of wraps on its menu. Wraps have become a popular lunch and dinner option at many restaurants as a lighter and healthier alternative to sandwiches or burgers. For those watching their calorie intake or looking for a lower-calorie fast food option, Arby’s wraps may seem like a good choice. But how many calories are actually in an Arby’s wrap?

The number of calories in an Arby’s wrap can vary depending on the specific type of wrap and ingredients selected. An average Arby’s wrap contains around 300-500 calories. Some wraps on the Arby’s menu contain less than 300 calories while others contain over 500 calories. The type of tortilla, meats, cheeses, vegetables, and sauces included impact the total calorie count. Those looking to make a lower calorie choice may want to customize their wrap or select one of Arby’s lower calorie options.

Factors That Impact Calories in Arby’s Wraps

Several factors account for the calorie differences between Arby’s wraps. These factors include:

Tortilla Type

Arby’s offers wraps in a variety of tortillas including wheat, tomato basil, jalapeno cheddar, honey wheat, and spinach. The tortilla itself accounts for a significant portion of the calories in a wrap. Arby’s wheat tortillas tend to be around 180 calories while specialty flavored tortillas can be 200 calories or more. Choosing a plain wheat tortilla is one easy way to lower the calorie count of your wrap.


The meats inside an Arby’s wrap can also impact the calorie count. Roast turkey, ham, roast beef, and Angus steak all contain different calorie amounts. Roast turkey or ham will be lower in calories than roast beef or Angus steak. Choosing one of Arby’s lower calorie meat options is an easy way to reduce calories.


Cheese is another ingredient that significantly increases the calories in a wrap. Options like American cheese, Swiss cheese, and cheddar cheese all add about 50-80 calories per slice. Eliminating cheese or choosing a lower-fat cheese variety can reduce the calories in your wrap.

Vegetables and Sauces

While vegetables like lettuce, tomatoes, onions, and pickles are very low in calories, sauces and dressings can add calories quickly. Opting for wraps with lots of veggies but limiting high-calorie sauces like ranch, chipotle mayo, or honey mustard is another way to cut calories.

Side Items

When ordering a wrap combo meal, the side item and drink selected also impact your total calorie count. Swapping out french fries for a salad and soda for water makes your meal even lighter.

Lower Calorie Arby’s Wrap Options

Here are some of the lowest calorie wraps currently available on the Arby’s menu:

Market Fresh Wrap

– Calories: 250
– Tortilla: Wheat
– Filling: Roast turkey, lettuce, tomatoes, red onions, peppers, and light Italian dressing

This wrap maximizes lower-calorie fillings like turkey and veggies while using light dressing. The wheat tortilla also keeps calories down.

Roast Turkey Ranch & Bacon Wrap

– Calories: 300
– Tortilla: Wheat
– Filling: Roast turkey, bacon, Swiss cheese, lettuce, tomatoes, ranch dressing

While this wrap contains bacon and cheese, it uses lower-calorie turkey and limits portion sizes of the higher-calorie items. The wheat tortilla also prevents overload of unnecessary calories.

Ham & Swiss Wrap

– Calories: 320
– Tortilla: Honey wheat
– Filling: Ham, Swiss cheese, lettuce, tomatoes, honey mustard

The combination of ham, wheat tortilla, and moderate cheese keeps this wrap around 300 calories. Mustard-based dressings like honey mustard are lower in calories than cream-based ranch or mayo.

Roast Beef ‘N Cheese Wrap

– Calories: 340
– Tortilla: Tomato basil
– Filling: Roast beef, American cheese, red onions, ranch dressing

While roast beef is higher in calories than turkey or ham, this wrap uses just a single slice of cheese and tomato basil tortilla to keep the calorie count reasonable. It’s one of the lower-calorie roast beef wrap options.

Turkey, Bacon & Cheese Wrap

– Calories: 360
– Tortilla: Jalapeno cheddar
– Filling: Roast turkey, bacon, Swiss cheese, lettuce, chipotle mayo

This spicy wrap uses turkey and limits portion sizes of bacon and cheese to keep the calorie count moderate. The chipotle mayo also contains less calories than regular mayo-based dressings.

Highest Calorie Arby’s Wrap Options

On the opposite end, here are some of Arby’s highest calorie wrap options that customers may want to customize or avoid if limiting calorie intake:

Steak & Bacon Wrap

– Calories: 760
– Tortilla: Jalapeno cheddar
– Filling: Angus steak, bacon, Swiss cheese, tomatoes, ranch dressing

Both steak and bacon are higher in calories and fat. This wrap also uses a higher-calorie flavored tortilla and full-fat ranch dressing.

French Dip & Swiss Wrap

– Calories: 700
– Tortilla: Tomato basil
– Filling: Roast beef, Swiss cheese, red onions, tomatoes, au jus sauce

While delicious, the combination of roast beef, Swiss cheese, and saucy au jus adds up in calories. Those looking for a lower-calorie option may skip the cheese and sauce.

Philly Cheesesteak Wrap

– Calories: 660
– Tortilla: Tomato basil
– Filling: Roast beef, American cheese, grilled onions, peppers, pizza sauce

Cheesesteak wraps taste great but contain a lot of high-calorie ingredients like steak, cheese, and buttery grilled veggies. Lightening up on cheese and sauce provides an option for cutting calories.

Smokehouse Brisket Wrap

– Calories: 600
– Tortilla: Jalapeno cheddar
– Filling: Smoked brisket, cheddar cheese, bacon, barbecue sauce

The smoked brisket, cheese, bacon, and sweet barbecue sauce all contain high calorie counts. Those looking for a lighter option may skip the cheese and sauce to reduce calories.

Loaded Italian Wrap

– Calories: 590
– Tortilla: Tomato basil
– Filling: Ham, salami, pepperoni, Swiss cheese, lettuce, tomatoes, Italian dressing

With double meat and cheese, this flavorful wrap comes at a calorie cost. Opting for a single meat and lighter dressing provides a lower-calorie alternative.

Customizing Your Arby’s Wrap

The good news is that Arby’s offers a variety of customization options to build your own wrap. Here are some tips for ordering or customizing an Arby’s wrap to reduce the calorie count:

– Choose a wheat or plain tortilla instead of flavored tortillas
– Opt for lower-calorie meats like turkey, ham or roast beef
– Limit cheese or skip it altogether
– Load up on veggies including lettuce, tomatoes, onions, peppers, pickles etc.
– Order dressings and sauces on the side and use sparingly or skip entirely
– If adding bacon, ask for just 1-2 slices instead of a full serving
– Opt for water or diet soda instead of sugary drinks
– Choose apple slices or a side salad instead of fries

Taking advantage of Arby’s customization and making simple swaps makes it easy to enjoy their wraps while still watching your calorie intake.

Nutrition Information for Arby’s Wraps

To get specific nutrition information including calories, fat, carbs, protein, and other nutrients, check Arby’s online nutrition calculator. You can view nutrition info for standard menu items or customize a wrap and see the updated nutrition breakdown. Comparing calories and other nutrients between different wrap options can help identify lower calorie choices.

Arby’s also provides complete nutrition details including calories right on its menus. Be sure to review the menu boards or ask for nutrition information at the counter when ordering to make the healthiest selection. Many of Arby’s lower calorie wraps contain around 300-400 calories when customized with care.

Comparisons to Other Fast Food Wraps

How do Arby’s wrap calories compare to other popular fast food chains? Here’s a look at calorie counts for similar size wraps at competing restaurants:

Restaurant Wrap Calories
Arby’s Roast Turkey Ranch & Bacon Wrap 300
Panera Roasted Turkey & Avocado Wrap 440
McDonald’s Southwest Grilled Chicken Wrap 350
Wendy’s BLT Chicken Wrap 670
Subway Turkey, Bacon, Guacamole Wrap 360

As you can see, calories in wraps can vary significantly depending on the restaurant. Arby’s tends to offer some of the lower calorie options compared to competitors if you customize for lean meats and limit cheese and sauces. The fresh ingredients and variety of tortillas at Arby’s also provide more flexibility for lowering calories than many other chains.

Low Calorie Arby’s Wrap Meal Ideas

Looking to make your entire Arby’s meal lower in calories? Try combining one of these custom wrap options with a smart side and beverage choice:

Meal #1

– Market Fresh Wrap (250 calories)
– Side Salad with Light Italian Dressing (60 calories)
– Unsweetened Iced Tea (5 calories)
– Total Calories: Around 315 calories

Meal #2

– Roast Turkey & Swiss Wrap (330 calories)
– Cup of Chicken Noodle Soup (120 calories)
– Diet Coke (0 calories)
– Total Calories: Around 450 calories

Meal #3

– Ham & Cheddar Wrap (350 calories)
– Apple Slices (35 calories)
– Bottled Water (0 calories)
– Total Calories: Around 385 calories

As you can see, it’s possible to keep an entire Arby’s wrap meal under 500 calories by customizing your choices. A flavorful wrap, smart side, and unsweetened beverage makes for a satisfying lower-calorie fast food option.

Tips for Low-Calorie Eating at Arby’s

Here are some bonus tips for reducing calories and eating healthier when dining at Arby’s:

– Split larger sandwiches or wraps in half to control portions
– Add extra vegetable toppings to wraps for volume and nutrients
– Opt for chicken sandwiches instead of higher-fat beef options
– Choose “Red Ranch” dressing or buttermilk ranch for fewer calories than regular ranch
– Pair sandwiches with a side salad or fresh fruit instead of fries
– Skip sugary shakes and sodas and drink water, unsweetened tea, or diet drinks instead
– Check out the “Under 500 Calorie” menu section for more lean options
– Customize sandwiches and burgers with extra veggies and no mayo or cheese

With its fresh ingredients and build-your-own options, Arby’s can accommodate healthy eating habits with a little planning. Enjoy your food, but be mindful of portions, ingredients, and smart swaps to keep calories in check.


When dining at Arby’s, the number of calories in a wrap can vary greatly based on your choice of tortilla, meats, cheese, veggies, and sauces. An average Arby’s wrap contains 300-500 calories, but customized wraps could be as low as 250 calories or as high as 760 calories depending on what you select. Choosing wheat or plain tortillas, lean meats like turkey and ham, loading up on vegetable toppings, and limiting high-calorie cheeses and sauces are all great ways to trim calories from your Arby’s wrap. With awareness of menu options and smart customizations, you can enjoy the convenience, flavor, and satisfaction of an Arby’s wrap without the excess calories.

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