The Arby’s gyro is a popular menu item at the fast food chain, but is it a healthy option? With society’s increased focus on healthy eating in recent years, many customers want to know if they can enjoy the convenience of fast food without sacrificing nutrition. This article will examine the nutritional information of Arby’s gyro and compare it to other menu items to determine if it’s a relatively healthy choice. Quick answer: The Arby’s gyro has some healthy qualities like lean meat and vegetables, but it’s high in sodium and lacking in whole grains, so it’s not the healthiest option on the menu. Moderation is key if you want to enjoy it guilt-free.
Nutritional Information on the Arby’s Gyro
According to the Arby’s website, here is the basic nutritional information for their Greek gyro sandwich:
| Calories | 760 |
| Total Fat | 42g |
| Saturated Fat | 16g |
| Trans Fat | 1g |
| Cholesterol | 105mg |
| Sodium | 1880mg |
| Total Carbohydrates | 57g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 29g |
This is for the classic gyro with sliced roast beef, Mediterranean tzatziki sauce, onions, tomatoes and lettuce on a warm pita. The deli-style Greek gyro and roast beef gyro have slight variations.
Sodium Content
The most immediate concern nutrition-wise is the very high sodium content – 1880mg in just one sandwich. The American Heart Association recommends no more than 2300mg of sodium per day. Consuming high amounts of sodium can increase blood pressure and the risk of heart disease and stroke. The Mediterranean tzatziki sauce and pita bread are likely big contributors to the gyro’s high sodium level.
Fat, Carbs and Protein
With 42g of total fat, 16g saturated fat and 760 calories, this gyro is considered a high fat, high calorie menu option. However the types of fat – from lean roast beef, olive oil, feta cheese – are relatively healthy compared to trans and saturated fats. The protein (29g) helps make this a filling meal. 57g of carbohydrates is moderate. The 2g of fiber is quite low compared to daily recommended values.
Ingredients
On the positive side, the Arby’s gyro does contain lean roast beef, vegetables (tomatoes, onions, lettuce), olive oil, feta cheese and pita bread. These are all healthy ingredients that provide nutrients. It does not contain any fried or heavily processed ingredients. However, there are no whole grains or complex carbs – the pita bread is white flour.
How Does the Gyro Compare to Other Arby’s Menu Items?
To fully evaluate the gyro’s health factor, let’s see how it stacks up to some other popular Arby’s sandwiches and wraps:
| Menu Item | Calories | Total Fat | Sodium |
| Greek Gyro | 760 | 42g | 1880mg |
| Roast Beef Classic | 320 | 8g | 1080mg |
| Turkey Gyro | 670 | 28g | 1710mg |
| Chicken Bacon Swiss | 670 | 35g | 1590mg |
| Roast Beef Wrap | 600 | 28g | 1560mg |
| Chicken Salad Sandwich | 480 | 28g | 1050mg |
Compared to the classic roast beef and some chicken sandwiches, the gyro is much higher in calories, fat and sodium. The only sandwiches with more fat and sodium are the chicken bacon swiss and roast beef wrap. However, the gyro hasigher sodium than any other menu item. The turkey gyro has slightly lower amounts of fat and sodium than the Greek gyro. Overall, while the gyro has some healthier ingredients than fried foods, its high amounts of sodium and fat compared to most sandwiches make it one of the less healthy options at Arby’s.
Tips for Enjoying the Arby’s Gyro More Healthily
If you really love the taste of Arby’s gyro and want to enjoy it more guilt-free, here are some tips:
- Ask for extra vegetables like tomatoes, onions and lettuce to boost nutrition and fiber.
- Order a side salad instead of fries to balance the meal.
- Request light tzatziki sauce or use half the normal amount to reduce sodium.
- Opt for a half or junior size gyro.
- Split the sandwich and eat only half in one sitting.
- Drink water instead of soda to avoid extra sugar and calories.
- Avoid add-ons like bacon, cheese and ranch dressing that will jack up fat, sodium and calories.
Moderation and customization is key. While the classic Arby’s gyro as-is is high in sodium, fat and calories, you can make better choices to reduce the unhealthy factors and enjoy it more occasionally as part of an overall healthy diet.
Healthier Fast Food Options
If you want a lower calorie, lower sodium fast food sandwich option, here are some healthier alternatives to consider:
- Wendy’s Grilled Chicken Sandwich
- Subway 6-inch Turkey Breast Salad
- Panera Mediterranean Veggie Sandwich
- Chick-fil-A Grilled Chicken Cool Wrap
- McDonald’s Hamburger Happy Meal with Milk and Apple Slices
These options have way less sodium (often more than 1000mg less!), calcium, and saturated fat compared to the Arby’s gyro. They also include more fiber, vitamins and minerals from whole grains and extra produce. Choosing grilled chicken, salads and wraps at fast food chains are some of the best bets for getting a healthier meal conveniently.
Homemade Healthy Gyro Recipe
To get the great Greek gyro flavor at home with way less sodium and fat, try making your own:
Ingredients:
- 1 whole wheat pita
- 4 oz lean lamb, chicken or steak, grilled or roasted
- 1/4 cup 0% Greek yogurt
- 1 tsp lemon juice
- 1 tsp olive oil
- 1/4 cup diced cucumber
- 1/4 cup diced tomato
- 1/4 thinly sliced red onion
- 2 cups romaine lettuce
Instructions:
- In a small bowl, mix yogurt, lemon juice and olive oil for homemade tzatziki sauce.
- Grill, roast or pan-fry lean meat of choice until fully cooked.
- Slice meat into thin strips. Dice cucumber, tomato and onion.
- Spread 1-2 tbsp tzatziki sauce inside pita. Fill with meat, veggies, and romaine lettuce.
This homemade version has way less sodium, fat and calories but keeps all the delicious Greek gyro flavors. You control the ingredients for a healthier meal with about 1/3 the sodium of the restaurant version.
Conclusion
The Arby’s Greek gyro has some healthy qualities from its lean meat, olive oil, vegetables and feta cheese, but it’s exceptionally high in sodium at 1880mg – over 80% of the daily recommended value. It’s also relatively high in calories and fat compared to other sandwiches on the Arby’s menu. If you want to enjoy this tasty gyro more healthily, order a junior size, ask for less tzatziki sauce and extra veggies, skip sodium-heavy add-ons like bacon and cheese, and pair it with a salad instead of fries. For lower sodium and higher nutritional value, try grilled chicken sandwiches, salads and wraps from other fast food chains. Or make a homemade version with whole wheat pita, yogurt sauce, and your choice of lean roasted meat and fresh diced veggies. While the classic Arby’s gyro is not the healthiest menu choice, customized with the right ingredients and enjoyed in moderation it can be part of a balanced fast food meal.
