With the growing interest in eating healthier, many people are looking for options when grabbing a quick bite to eat. Fast food has traditionally been seen as the antithesis of healthy eating. However, many major chains have recognized the need to provide healthier alternatives. Arby’s is one such chain that has a range of sandwiches to choose from. For those trying to make better choices, the question arises: what is the healthiest sandwich at Arby’s?
Arby’s Nutrition Information
When evaluating the healthiness of menu items at any restaurant, the first step is looking at the nutrition facts. Arby’s provides detailed nutritional information on their website for all menu items. This includes calorie counts, fat, cholesterol, sodium, carbohydrates, protein, vitamins, and minerals.
Having access to this information is invaluable for comparing the overall nutritional profiles of different sandwiches. It provides an objective way to analyze the various components that factor into how healthy a menu item is. You can see at a glance how the sandwiches stack up against each other in areas like calories, fat, and sodium.
Understanding the nutrition numbers provides a baseline for determining the healthiest options. Now let’s take a detailed look at the nutrition facts for Arby’s sandwiches.
Turkey Sandwiches
Turkey is often seen as a healthier protein option than beef or pork. Arby’s offers several turkey sandwich choices:
Roast Turkey Ranch & Bacon Sandwich
– 560 calories
– 28g fat (8g saturated)
– 115mg cholesterol
– 2240mg sodium
– 53g carbs
– 36g protein
Roast Turkey Farmhouse Salad Sandwich
– 440 calories
– 19g fat (4g saturated)
– 105mg cholesterol
– 1730mg sodium
– 36g carbs
– 43g protein
Roasted Turkey & Swiss Sandwich
– 660 calories
– 35g fat (12g saturated)
– 95mg cholesterol
– 1550mg sodium
– 49g carbs
– 42g protein
Turkey, Bacon & Cheddar Sandwich
– 700 calories
– 38g fat (14g saturated)
– 125mg cholesterol
– 1740mg sodium
– 49g carbs
– 44g protein
Roast Beef Sandwiches
Roast beef is one of Arby’s signature meats. Here’s how some of the roast beef sandwiches compare:
Roast Beef Classic Sandwich
– 320 calories
– 8g fat (3g saturated)
– 45mg cholesterol
– 960mg sodium
– 41g carbs
– 22g protein
Roast Beef ‘N Cheddar Sandwich
– 470 calories
– 24g fat (9g saturated)
– 80mg cholesterol
– 1570mg sodium
– 40g carbs
– 32g protein
Smokehouse Brisket Sandwich
– 500 calories
– 23g fat (8g saturated)
– 105mg cholesterol
– 1700mg sodium
– 47g carbs
– 34g protein
Roast Beef Gyro
– 460 calories
– 17g fat (5g saturated)
– 75mg cholesterol
– 1020mg sodium
– 53g carbs
– 25g protein
Additional Sandwich Options
Beyond roast beef and turkey, other protein choices at Arby’s include:
Crispy Fish Sandwich
– 470 calories
– 24g fat (3.5g saturated)
– 55mg cholesterol
– 1240mg sodium
– 47g carbs
– 19g protein
Country Fried Steak Sandwich
– 730 calories
– 35g fat (12g saturated)
– 125mg cholesterol
– 1650mg sodium
– 56g carbs
– 38g protein
Corned Beef ‘N Swiss Sandwich
– 560 calories
– 25g fat (9g saturated)
– 80mg cholesterol
– 2020mg sodium
– 51g carbs
– 36g protein
Philly Cheesesteak Sandwich
– 500 calories
– 28g fat (10g saturated)
– 75mg cholesterol
– 1590 sodium
– 42g carbs
– 28g protein
Ranking the Healthiest Arby’s Sandwiches
Now that we’ve looked at the nutrition facts for the major sandwiches at Arby’s, we can start ranking them from healthiest to least healthy. Here are some of the healthiest options on the menu:
1. Roast Turkey Farmhouse Salad Sandwich
This sandwich only has 440 calories, which is one of the lowest counts on the menu. It also has less fat, cholesterol, and sodium than most other sandwiches. The fact that it is made with a salad as the base makes it one of the freshest and least processed options. The high protein and fiber content from the turkey and salad make this a very balanced meal.
2. Roast Beef Classic Sandwich
With only 320 calories and 960mg sodium, the Roast Beef Classic is lower in calories than most other sandwiches. The small amount of cheese helps keep the saturated fat and sodium down compared to some of the loaded roast beef sandwiches. Overall, this is a good standard roast beef sandwich without too many unhealthy add-ons.
3. Roast Turkey & Swiss Sandwich
A close third is the Roasted Turkey & Swiss sandwich. At 660 calories, it’s moderately high in calories but has less sodium than other turkey or roast beef sandwiches. The Swiss cheese gives it a flavor boost without piling on the saturated fat and calories you’d get from cheddar or bacon.
4. Crispy Fish Sandwich
The Crispy Fish Sandwich wins points for its lean white fish protein and moderately low calorie count of 470. The fillet is coated in a crispy breading, which does add carbohydrates and 24g fat. But compared to fried chicken or steak, this is still a reasonably healthy sandwich option.
5. Roast Beef Gyro
Wrapping sliced roast beef in a warm pita gives you the gyro flavor without excessive calories or sodium. The Roast Beef Gyro comes in at just 460 calories and 1020mg sodium, giving you Mediterranean flavor in a healthier fast food package.
Least Healthy Sandwich Options
On the opposite end of the Arby’s nutrition spectrum, here are some of the unhealthiest sandwiches:
Country Fried Steak Sandwich
Fried steak, cheese, mayo, and bacon make this sandwich a high calorie and high fat meal. With 730 calories and 35g fat, this should only be an occasional indulgence.
Smokehouse Brisket Sandwich
At 500 calories and 23g fat, the fatty brisket pushes this sandwich higher in calories and saturated fat than many others. The smoked cheddar cheese doesn’t help either.
Any Loaded Roast Beef Sandwich
While the Classic Roast Beef is moderately healthy, adding cheddar cheese, ranch dressing, bacon, and other high-calorie toppings quickly increases the calories, sodium, saturated fat, and cholesterol.
Anything with Bacon
In general, adding bacon to any sandwich instantly makes it less healthy. The Turkey Bacon & Cheddar, for example, has 700 calories. Bacon packs a lot of sodium and saturated fat into every bite.
Philly Cheesesteak
With shaved steak and melted cheese, this sandwich delivers a calorie and saturated fat punch. You can get similar satisfaction from a gyro or regular roast beef sandwich with fewer calories.
Healthiest Arby’s Sandwich Choices for Different Diets
Here are some of the top Arby’s sandwiches tailored to different dietary needs or restrictions:
Gluten-Free
– Roast Turkey Farmhouse Salad Sandwich (without bread)
– Roast Turkey & Swiss Sandwich (with gluten-free bun)
Low-Carb
– Roast Turkey & Swiss Sandwich
– Roast Beef ‘N Cheddar Sandwich
– Roast Beef Classic Sandwich
Vegetarian
– Roasted Turkey & Swiss Sandwich
– Crispy Fish Sandwich
– Corned Beef ‘N Swiss Sandwich
Low Calorie
– Roast Turkey Farmhouse Salad Sandwich
– Roast Beef Classic Sandwich
– Roast Turkey & Swiss Sandwich
Low Sodium
– Roast Turkey Farmhouse Salad Sandwich
– Roast Beef Classic Sandwich
– Roast Beef Gyro
Tips for Ordering the Healthiest Sandwich at Arby’s
If you want to get the most nutrition for your calories at Arby’s, here are some tips:
– Opt for turkey, roast beef, or fish as the protein
– Skip fried meats like chicken or steak
– Say no to bacon or processed meats
– Limit cheese or ask for Swiss cheese to reduce sodium
– Avoid ranch, mayo, or creamy sauces
– Skip the large combo and choose a small sandwich only
– Select a salad as one side item instead of fries
– Choose apple slices, yogurt, or carrot sticks as healthy side items
– Ask for whole grain bun or lettuce wrap instead of sesame seed bun
– Get sandwich without top bun to cut carbs & calories
– Mustard, apple cider vinegar, hot sauce, or barbecue sauce are low-calorie condiment options
Conclusion
If you’re looking for the healthiest sandwich at Arby’s, your best options are the Roast Turkey Farmhouse Salad Sandwich, Roast Beef Classic, or Roasted Turkey & Swiss based on calorie, fat, and sodium counts. Avoid anything fried or loaded with cheese and bacon. With menu information and a little customization, you can enjoy Arby’s sandwiches as part of an overall balanced diet. Focusing on lean proteins, produce, and whole grains will help you find a healthier meal.
