Arby’s Turkey Gyro is a popular sandwich option at the fast food chain Arby’s. With its combination of sliced turkey, tzatziki sauce, tomatoes, red onions, and pita bread, the Turkey Gyro provides a menu item alternative to typical burgers and fries. However, with society’s increasing focus on healthy eating, many consumers wonder: is Arby’s Turkey Gyro actually a nutritious choice?
Nutrition Information
To determine if the Arby’s Turkey Gyro is healthy, let’s start by looking at its nutrition facts:
| Nutrient | Amount |
|---|---|
| Calories | 670 |
| Total Fat | 28g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 135mg |
| Sodium | 1830mg |
| Total Carbohydrates | 56g |
| Dietary Fiber | 2g |
| Total Sugars | 12g |
| Protein | 52g |
At 670 calories, the Turkey Gyro is certainly a high calorie sandwich. The total fat, saturated fat, cholesterol, and sodium levels are all quite elevated as well. On the positive side, the Turkey Gyro does contain 52g of protein, which is beneficial. However, with over half of the daily recommended intake of sodium in one sandwich, the nutritional profile of Arby’s Turkey Gyro is concerning from a health standpoint.
Ingredients
Looking closer at the ingredients in the Turkey Gyro reveals more about its nutritional value:
– Pita Bread – Enriched bleached wheat flour, water, high fructose corn syrup, contains 2% or less of each of the following: soybean oil, salt, yeast, corn starch, baking soda, monocalcium phosphate, calcium sulfate, ammonium sulfate, calcium carbonate, calcium propionate and potassium sorbate (preservatives), dough conditioner (datem, guar gum, l-cysteine), sodium stearoyl lactylate, vital wheat gluten, enzyme. Contains: Wheat.
– Smoked Turkey Breast – Turkey breast meat, turkey broth, contains 2% or less of: dextrose, salt, sodium phosphate.
– Tzatziki Sauce – Yogurt (cultured pasteurized milk, whey protein concentrate, corn starch), cucumbers, water, olive oil, vinegar, salt, garlic, dill, xanthan gum, sodium benzoate and potassium sorbate (preservatives), lactic acid, calcium lactate.
– Tomatoes – Tomatoes.
– Shredded Lettuce – Lettuce.
– Sliced Red Onions – Red onions.
The main points of concern in these ingredients are the enriched bleached wheat flour, high fructose corn syrup, and sodium levels. The enriched wheat flour is a refined carbohydrate that can spike blood sugar. High fructose corn syrup is also a worry, as research links it to obesity, diabetes, and heart disease. And the high sodium content recurs through ingredients like the turkey broth and tzatziki sauce.
However, the sandwich does provide lean protein from the smoked turkey breast, some nutrients from the tomatoes and onions, and probiotics from the yogurt-based tzatziki sauce. So there are some beneficial aspects to the ingredients, though the processed elements are problematic.
Portion Size
Another relevant factor is the Turkey Gyro’s serving size. At 670 calories, the nutrition information provided is for one standard sandwich. Eating multiple Turkey Gyros in one meal would increase the calories, fat, sodium, and other nutrients substantially. Even just one Turkey Gyro delivers dietary numbers that are high for a single meal. So while the standard portion size may be fine for some consumers, eating extra sandwiches or sides pushes the meal into unhealthy territory.
Preparation Methods
How the Turkey Gyro is assembled and cooked also impacts its nutritional value. The pita bread is likely mass-produced, allowing ingredients like high fructose corn syrup to be added during processing. The smoked turkey breast is probably from a turkey raised in concentrated animal feeding operations (CAFOs) rather than free-range. Additionally, the sandwiches are likely prepared in advance in bulk and left under heating lamps until ordered. This can degrade the quality of the ingredients. So the preparation methods used by Arby’s may diminish the Turkey Gyro’s nutritional status versus fresh, minimally processed components.
Health Claims
When examining the Turkey Gyro, Arby’s does not make strong health claims about the sandwich. However, by offering it as a menu item alternative to burgers and fries, the implication is that the Turkey Gyro is a healthier choice. With a name that includes “turkey,” there is also the connotation that the sandwich is lower in fat or more nutritious than a beef burger. This perception may lead consumers to believe the Turkey Gyro is healthier than it really is. But without explicit nutritional claims from Arby’s, buyers should rely on the objective nutrition facts rather than assumptions.
Comparable Options
Placing the Turkey Gyro in context of comparable sandwiches also gives insight into its health status:
| Sandwich | Calories | Total Fat | Sodium |
|---|---|---|---|
| Arby’s Turkey Gyro | 670 | 28g | 1830mg |
| Arby’s Roast Beef Classic | 448 | 23g | 1360mg |
| Subway Oven Roasted Turkey Breast | 320 | 5g | 860mg |
| Jimmy John’s Turkey Tom | 440 | 13g | 1860mg |
Compared to other turkey sandwiches like the Subway Oven Roasted Turkey Breast, the Arby’s Turkey Gyro is much higher in calories, fat, and especially sodium. Even against Arby’s own Roast Beef Classic, the Turkey Gyro has 200 more calories and almost 500mg more sodium. Only Jimmy John’s Turkey Tom is comparable in its high sodium content. So for a turkey-based sandwich from a nationwide chain, the Turkey Gyro is one of the least healthy options.
Ingredients to Improve
Because the Turkey Gyro is a popular menu item, Arby’s is unlikely to remove it. However, by improving its ingredients, they could enhance the sandwich’s nutritional value:
– Replace enriched bleached wheat flour pita with a whole grain pita – This would add fiber, nutrients, and protein while reducing refined carbohydrates.
– Use lower sodium turkey and remove broth injection – Reducing the sodium used to process the turkey would substantially improve the sodium levels.
– Add nutrient-dense vegetables like spinach, roasted red peppers, or avocado – Increasing servings of vegetables would add valuable vitamins, minerals, and antioxidants.
– Swap regular yogurt for Greek yogurt in tzatziki sauce – Greek yogurt contains fewer carbs and more protein, improving satiety.
– Offer whole wheat gyro wrap option – A whole grain wrap alternative would reduce refined flour content.
With these changes to the ingredients, Arby’s could make small improvements that boost the Turkey Gyro’s nutritional profile without sacrificing taste or quality. This would enable it to live up to healthy expectations.
Cooking at Home
For consumers focused on healthy eating, making a turkey gyro at home would provide even more control over ingredients. Choosing lean turkey meat, baking whole wheat pita, making tzatziki sauce with Greek yogurt, and piling on vegetables could potentially turn this sandwich into a nutritious meal. Home preparation also avoids the potential for degradation from mass production and long holding times. While less convenient than purchasing a Turkey Gyro from Arby’s, making it yourself maximizes the ability to achieve a healthy result.
Conclusion
Based on its high calorie, fat, and sodium content, the Arby’s Turkey Gyro unfortunately does not represent a very healthy fast food option. Consumers would be better served by consuming it in moderation as an occasional indulgence rather than a regular meal. Additionally, Arby’s could improve the Turkey Gyro’s ingredient profile by reducing sodium, adding whole grains and vegetables, and using higher protein and lower carb options. Preparing a turkey gyro at home opens even more possibilities for nutrition gains. While it provides a non-burger alternative, in its current form the Arby’s Turkey Gyro is still more of a dietary slippery slope than a healthy meal. Careful, occasional consumption and homemade modifications are needed to ensure this popular sandwich contributes to a balanced diet.
