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8 Healthy Menu Options at Arby’s

arby's exterior

Within the fast-food restaurant industry, one particular establishment has established a distinct market niche. Arby’s is well-known for its savory meats and roast beef sandwiches and might not be the first place that springs to mind when you’re thinking about eating healthily. Nevertheless, in order to satisfy customers looking for wholesome and nutritious options, this restaurant has made great efforts to diversify its menu. This post will walk you through the menu to find a variety of nutritious options that will satiate your cravings without sacrificing your commitment to a well-balanced diet. These choices go beyond standard fast-food fare, providing calorie, fat, and sodium-reduced options that maintain the restaurant’s signature strong flavors.


Roast Turkey Ranch & Bacon Sandwich

Roast Turkey Ranch & Bacon Sandwich
Source: Instagram

The Roast Turkey Ranch & Bacon Sandwich has 810 calories and 310 grams of fat, making it substantial enough for a meal. It might contain too much sodium at 2420 mg for people with blood pressure problems or those who need low-sodium diets. Holding the bacon can help lower that level, however. The honey wheat bread gives the sandwich a slightly sweet touch. One of my favorite parts is the parmesan peppercorn ranch dressing used as a condiment instead of the typical mayo, ketchup, or mustard. It sets off the pile of roast turkey, bacon, lettuce, onion, and tomato and makes the sandwich something special. 


Side Salad

arby's side salad

One of Arby’s healthy options is a side salad. The mix of leaf and iceberg lettuce, diced tomato, and shredded cheddar cheese only has 70 calories. The salad makes a much lighter side than any other options, including Arby’s curly or regular fries. Choose one of Marzetti brand’s dressings like buttermilk ranch for 210 calories, honey mustard for 180 calories, balsamic vinaigrette for 130 calories, or keep the salad super low on calories by choosing the light Italian dressing for only an additional 15 calories. I love this salad with a classic Arby’s sandwich instead of something fried to lighten the meal. 


Classic Roast Beef

Classic Roast Beef
Source: Instagram

Arby’s Classic Roast Beef Sandwich is a back-to-basics choice with 360 calories and 32 grams of fat. It’s one of Arby’s healthy options because it’s lower in calories thanks to having only two ingredients: roast beef and a sesame seed bun. That might sound plain, but the sandwich is so delicious I never think about the lack of condiments. The high pile of thin-sliced roast beef is so good it doesn’t need anything else. Sometimes I add Arby’s Sauce, and when I’m looking for something with a little kick, I love a little Horsey Sauce, but my favorite way to eat it is plain with a small order of curly fries and a diet soda

See also  Arby's Brown Sugar Bacon Sandwiches Are Back

Jamocha Shakes

Source: Pinterest

The Jamocha Shake is an Arby’s classic dessert. A small one has 590 calories and is a healthier choice than the medium at 830 and the large at 1060 calories. The cold, creamy taste of chocolate and coffee mixed with whipped cream and a chocolate drizzle on top is the perfect end to a classic roast beef and fries meal. The Jamocha is one of my favorite fast-food shakes. Don’t forget to dip a few fries into this or an Arby’s chocolate or vanilla shake for a real treat. 


Classic Roast Chicken Sandwich

Classic Roast Chicken Sandwich
Source: Instagram

When I’m in the mood for one of Arby’s healthy options and craving chicken, I choose the Classic Roast Chicken Sandwich. It has about 140 fewer calories than the delicious crispy chicken sandwich and a fresh bite thanks to the pile of shredded leaf lettuce and tomato. The bun is toasted, making it extra delicious, especially for a healthy fast-food option, and a little mayo adds just the right touch to the slow-roasted chicken breast slices.  This sandwich with a side salad or a snack-sized order of fries makes a delicious and light fast-food lunch. 


Curly Fries

Arby's Curly Fries
Source: Instagram

Arby’s Curly Fries contain about the same amount of calories and a little more fat than the regular fries because they have more surface area to absorb oil when frying. Curly fries have a distinct taste because of the cornmeal coating with seasonings that you don’t find on regular crinkle or straight fries at fast-food restaurants. I think the shape and texture make them more satisfying, though, so a snack-size portion for 250 calories can be as fulfilling as a bigger order of regular fries. The enjoyable nature of curly fries helps make them one of Arby’s healthy options and a lower calorie choice than many of the sides and sandwiches. 


Cherry Turnover

Arby's Cherry Turnover
Source Instagram

The classic Cherry Turnover is a flaky pastry folded into a triangle with a sweet cherry filling baked to perfection. A drizzle of sweetened icing tops the turnover to take it over the top.  Each turnover has 390 calories, but something about a fruit turnover, unlike a dairy-based pie or a fried pie, makes it feel healthier. The dessert is big enough to be satisfying. I don’t often get one for dessert after a full Arby’s meal, but I enjoy the turnover as an afternoon pick-me-up sometimes when I have time to drive through and grab it with an order of Arby’s coffee. The turnover doesn’t contain milk or eggs, so it’s a vegan-friendly fast-food dessert.


Roast Chicken Entreé Salad

Roast Chicken Entreé Salad
Source: Instagram

I love the Roast Chicken Entreé Salad because of how much control it offers me over the fat and calories, making it one of my favorites of Arby’s healthy options. This fast-food salad has 250 calories. It’s not lacking in flavor or protein, thanks to the bacon added with the roast chicken, so it’s satisfying and filling. The creamy Marzetti brand buttermilk ranch dressing can add over 200 calories, but I can control how much to use. If I really want to keep the meal healthier and the calories low, I’ll get the Italian or the vinaigrette dressing instead of the buttermilk ranch. The leaf and iceberg lettuces are crisp, and the diced tomato and shredded cheddar cheese keep even an undressed salad from being boring. 

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Written by Brian Nagele

Brian attended West Virginia University, then started his career in the IT industry before following his passion for marketing and hospitality. He has over 20 years experience in the restaurant and bar industry.

As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.

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