Arby’s roast beef and cheddar sandwich is a popular menu item, but is it a healthy choice? Here are some quick answers to key questions:
Is the Arby’s Beef and Cheddar low in calories?
No, the Arby’s classic roast beef and cheddar sandwich is not low in calories. The sandwich contains 530 calories, which is considered high for a single sandwich.
Does the Beef and Cheddar have a lot of fat?
Yes, the roast beef and cheddar sandwich is high in saturated fat and overall fat. A regular sized sandwich contains 26g of fat, including 10g of saturated fat. This accounts for a large percentage of the daily value.
Is the Beef and Cheddar high in sodium?
Absolutely. There is 910mg of sodium in one Arby’s roast beef and cheddar sandwich. This is about 40% of the recommended daily sodium intake.
Does the Beef and Cheddar provide protein?
Yes, there is a significant amount of protein in an Arby’s roast beef and cheddar. You’ll get 36g of protein, which is helpful for staying full and satisfied.
Conclusion
The Arby’s classic roast beef and cheddar sandwich is high in calories, fat, and sodium. While it does provide a good amount of protein, the sandwich is not considered a healthy option overall due to the high amounts of fat and sodium.
Nutrition Facts for Arby’s Roast Beef and Cheddar
Here is the nutrition information for a regular sized Arby’s classic roast beef and cheddar sandwich:
| Nutrient | Amount |
|---|---|
| Calories | 530 |
| Fat | 26g |
| Saturated Fat | 10g |
| Trans Fat | 1g |
| Cholesterol | 80mg |
| Sodium | 910mg |
| Carbohydrates | 41g |
| Fiber | 2g |
| Sugar | 6g |
| Protein | 36g |
Detailed Nutritional Analysis
Let’s take a more in-depth look at the nutrition information for an Arby’s classic roast beef and cheddar sandwich.
Calories
There are 530 calories in a regular roast beef and cheddar sandwich from Arby’s. This accounts for about 26% of a 2000 calorie daily diet. Experts recommend limiting calorie-dense fast food meals to occasional treats rather than every day eats. The high calorie count of the sandwich makes it hard to fit into a healthy daily diet on a regular basis.
Fat
The total fat content of one Arby’s roast beef and cheddar sandwich is 26 grams. This represents 40% of the daily value for fat based on a 2000 calorie diet. Within that total fat amount, there is a substantial 10 grams of saturated fat. That equates to 50% of the daily recommended limit for saturated fat. Too much saturated fat is associated with increased LDL cholesterol levels and higher risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories, which would equal about 13 grams based on a 2000 calorie diet. With 10 grams of saturated fat, the roast beef and cheddar sandwich delivers a very high amount from just one menu item.
Sodium
There is a shockingly high amount of sodium in an Arby’s roast beef and cheddar sandwich. At 910 milligrams of sodium, the sandwich contains over one-third of the daily recommended limit of 2300 mg per day. Consuming high sodium foods on a regular basis can increase risk of high blood pressure, heart disease and stroke. Health authorities recommend limiting sodium intake to 1500 mg per day for optimal health and reduction of cardiovascular risks.
Carbohydrates
An Arby’s classic roast beef and cheddar sandwich contains 41 grams of carbohydrate. Within that, only 2 grams come from dietary fiber while the rest are refined grains with minimal nutrition. The carbohydrates come from the sandwich bun as well as the cheese and sauce. The glycemic load from the refined carbs may lead to unstable blood sugar levels.
Protein
The roast beef provides a high protein amount, with 36 grams of protein in the sandwich. Most experts recommend consuming 20-30 grams of protein per meal, so the sandwich delivers an adequate protein portion. Protein takes longer to digest than carbohydrates and provides satiety and fullness. The roast beef is a high quality complete protein containing all the essential amino acids your body needs.
Ingredients in Arby’s Roast Beef and Cheddar
To get a better understanding of the nutrition content, let’s look at the ingredients that make up an Arby’s classic roast beef and cheddar sandwich:
Bun
The sandwich comes served on an sesame seed bun. The bun is made from enriched bleached wheat flour, water, high fructose corn syrup, soybean oil, yeast, salt, dough conditioners, wheat gluten, and contains 2% or less of the following: calcium sulfate, ammonium sulfate, monocalcium phosphate, calcium carbonate, ammonium chloride, enzymes, ascorbic acid, azodicarbonamide, calcium propionate (preservative).
Roast Beef
The roast beef is made from beef, water, seasoning [potassium lactate, natural flavoring].
Cheddar Cheese
The cheddar cheese is pasteurized process American cheese made with cheddar cheese (cheddar cheese [milk, cheese culture, salt, enzymes], water, cream, sodium citrate, color added, salt, sodium phosphate, sorbic acid [preservative], apocarotenal and annatto [color]), water, milkfat, milk protein concentrate, whey, salt, calcium phosphate, milk, sodium citrate, whey protein concentrate, cheese culture, modified food starch, potato starch, sodium phosphate, acetic acid, natamycin (a natural mold inhibitor), annatto and paprika extract (color).
Sauce
The Arby’s sauce is made from soybean oil, water, corn syrup solids, vinegar, tomato paste, egg yolks, contains 2% or less of: onion powder, garlic powder, salt, sugar, propylene glycol alginate, spice, lemon juice concentrate, dried onion, natural flavor.
Making Healthier Sandwich Choices at Arby’s
If you want to enjoy an Arby’s sandwich but are concerned about your health, there are some simple ways to make a better-for-you selection:
Choose roast turkey or chicken
Roast turkey or grilled chicken have less saturated fat than roast beef. For example, an Arby’s Smokehouse Brisket Sandwich has 33g total fat, while the Buttermilk Buffalo Chicken Sandwich has 14g total fat.
Select a junior size
Order a half or junior sandwich rather than a large whole sandwich to immediately reduce calories, fat, sodium, and carbs.
Avoid special sauces and spreads
Condiments like Arby’s Sauce, Horsey Sauce, and Cheese Sauce add extra sodium, sugar and preservatives. Opt for mustard or leave the sandwich plain.
Choose a Wheat Bun
Arby’s has wheat buns available upon request that provide extra fiber and protein compared to white refined buns.
Add veggies
Pile on tomato, lettuce, onion or other veggie toppings to increase nutritional value and fiber content of your sandwich.
Watch the fries
Arby’s Curly Fries should be an occasional indulgence rather than an everyday side. The fries are high in sodium and unhealthy fats.
Drink water
Skip sugary soda and enjoy water with your meal to avoid extra calories and sugar.
Healthier Alternatives to Roast Beef and Cheddar
When dining at Arby’s, the roast beef and cheddar is not your only option. Here are some healthier sandwiches you can order instead:
Roast Turkey Farmhouse Salad Sandwich
340 calories, 16g fat, 790mg sodium
Roast Turkey Ranch & Bacon Sandwich
420 calories, 15g fat, 890mg sodium
Chicken Pecan Sandwich
450 calories, 16g fat, 970mg sodium
Ham Classic Sandwich
370 calories, 13g fat, 900mg sodium
French Dip & Swiss Sandwich
440 calories, 17g fat, 980mg sodium
Should You Eat Arby’s Roast Beef and Cheddar Every Day?
The Arby’s roast beef and cheddar sandwich should be thought of as an occasional treat or indulgence rather than an everyday meal option. Consumed daily or frequently, the high amounts of sodium, saturated fat, and calories can negatively impact your health. The ingredients list is filled with highly processed elements that you are better off limiting in your diet. While having the sandwich for a special occasion or as a one-off craving satisfaction is fine, regular consumption is not recommended. Your best bet is to choose Arby’s more judiciously when you are really craving fast food, opt for healthier menu items in moderation, and rely primarily on wholesome, balanced home cooked meals for daily nutrition.
