How much protein is in a meat mountain Arbys?

The Arby’s meat mountain sandwich is known for its enormous size and heaping pile of meat. With multiple types of meat stacked high on a sesame seed bun, this sandwich is a protein lover’s dream. But exactly how much protein is packed into this meaty monstrosity? Let’s take a closer look at what goes into an Arby’s meat mountain and break down the protein numbers.

What’s in a meat mountain?

An Arby’s meat mountain sandwich starts with a sesame seed bun as the base. Then it is stacked high with the following meats:

  • Chicken tenders
  • Ham
  • Roast turkey
  • Angus steak
  • Corned beef
  • Pepper bacon
  • Cheddar cheese

That’s a total of 7 different meats along with cheese. Just one glance at this towering sandwich and you know it’s packing some serious protein.

To get a precise protein count, we need to look at the protein content in each individual ingredient.

Protein in Arby’s chicken tenders

Arby’s chicken tenders contain about 31 grams of protein per 154 gram serving according to the nutrition information on the Arby’s website. A standard meat mountain contains around 113g of chicken tenders, which works out to about 22g of protein.

Protein in Arby’s ham

The ham in a meat mountain contains about 15g of protein per slice according to Arby’s nutrition data. With 2 slices of ham per sandwich, that comes out to 30g of protein.

Protein in Arby’s roast turkey

Arby’s roast turkey provides 10g of protein per slice. With 2 slices in a meat mountain, that’s 20g of protein.

Protein in Arby’s Angus steak

A standard meat mountain comes with 2 slices of Arby’s Angus steak. Each 74g slice packs a whopping 27g of protein. So 2 slices provides 54g of protein.

Protein in Arby’s corned beef

The corned beef is another protein powerhouse, with 30g of protein in each 84g slice. With 2 slices of corned beef, the meat mountain gets 60g more protein.

Protein in Arby’s pepper bacon

Pepper bacon from Arby’s contains 10g protein per slice. The meat mountain comes with 3 slices, adding another 30g of protein.

Protein in cheddar cheese

Finally, the cheddar cheese slice provides about 5g protein to finish off the sandwich.

Total protein in an Arby’s meat mountain

Adding up the protein from each individual ingredient gives us the final total:

Ingredient Protein (g)
Chicken tenders 22
Ham 30
Roast turkey 20
Angus steak 54
Corned beef 60
Pepper bacon 30
Cheddar cheese 5
Total 221

So in total, an Arby’s meat mountain sandwich packs a whopping 221 grams of protein! That’s nearly half the recommended daily protein intake for most adults from just one sandwich.

Benefits of high protein intake

Consuming high amounts of protein like you’ll get in a meat mountain sandwich can provide several health and fitness benefits:

  • Builds muscle mass – Protein is essential for building and repairing muscle tissue, especially when combined with strength training.
  • Increases satiety – Protein makes you feel fuller for longer compared to fat or carbs, helping control hunger and appetite.
  • Boosts metabolism – Your body burns more calories digesting protein than other nutrients. High protein diets can increase metabolism by 80-100 calories per day.
  • Supports weight loss – The satiety and metabolic boosting effects of protein promote weight loss. One study found high protein diets lead to 1 pound more weight loss than high carb diets.

So piling on the protein with an Arby’s meat mountain can support muscle growth, keep you satisfied, rev up your metabolism and even help you lose weight.

Risks of too much protein

While protein is important, there can be downsides to consuming extremely high amounts like in the Arby’s meat mountain:

  • Kidney strain – Excess protein places extra strain on the kidneys to filter out waste products from protein metabolism. Those with kidney disease are advised to limit protein.
  • Dehydration – Digesting high protein foods like meat requires extra water. Drinking adequate fluids is important to avoid dehydration.
  • Weight gain – Even with increased metabolism, overeating protein well beyond your needs can still contribute to weight gain.
  • GI issues – Too much protein at once can cause bloating, gas, cramps and diarrhea for some people.

So those without kidney issues can safely enjoy the high protein Arby’s meat mountain in moderation as part of a balanced diet. But restricting intake to an occasional indulgence is best to avoid potential adverse effects.

How often can you eat a meat mountain?

For most healthy individuals, eating an Arby’s meat mountain once a week or a couple times per month should not pose any issues. This allows you to enjoy the benefits of very high protein intake from time to time without going overboard.

People with chronic kidney disease are often advised to limit protein to 0.8-1.0 grams per kg of body weight per day. For a 150 pound person, this equals about 55-68g protein daily. With 221g of protein in a meat mountain, this sandwich alone could provide over 3 days worth of protein requirements for someone on a renal diet.

Athletes, bodybuilders and highly active individuals have greater protein needs of up to 1.7 g/kg daily. So they may be able to tolerate an Arby’s meat mountain more frequently, but likely still not every day.

For most people, keeping meat mountain consumption occasional will let you reap the rewards while minimizing potential risks. Monitor how you feel after eating one to determine the right frequency for you.

Healthier high protein alternatives

If you want to regularly eat higher protein meals but aren’t sure about pound-plus sandwiches, some healthier alternatives include:

  • Grilled chicken breast – 30g protein per 3 ounces
  • Lean beef – 22g protein per 3 ounces
  • Fish like salmon or tuna – 20-25g protein per 3 ounces
  • Tofu – 10g protein per 1⁄2 cup
  • Lentils – 9g protein per 1⁄2 cup
  • Greek yogurt – 15-20g protein per 6 ounce container

Pairing these high protein foods with veggies, whole grains, nuts and healthy fats can provide excellent sources of protein without excessive saturated fat, carbs or sodium like found in the Arby’s meat mountain.


An Arby’s meat mountain sandwich provides a monster dose of protein at 221g, which is nearly half the recommended daily intake for most people. While the extremely high protein can aid muscle building, satiety and metabolism, too much may strain the kidneys and cause other adverse effects. Moderation is key, with limiting meat mountain consumption to once a week or a couple times per month for most healthy individuals unless extra protein is needed to support heavy training. Pairing lean proteins like chicken, fish, tofu and yogurt with vegetables, grains and healthy fats can also provide great high protein meals without going overboard.

Leave a Comment