Arby’s Nutrition Calculator
Build your meal and instantly see complete nutrition facts for your order
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How to Use This Calculator
Planning your Arby’s meal has never been easier. Start by browsing through different menu categories – from their famous roast beef sandwiches to crispy sides and refreshing drinks. Click on any category name to expand it and see all available options.
When you find something you’d like to order, simply hit the “Add” button. Your selection appears in the order summary on the right side of your screen. Need more than one? Use the plus and minus buttons to adjust quantities. Changed your mind about something? The remove button lets you take items off your order instantly.
Watch as the calculator automatically updates your total nutrition facts every time you make a change. You’ll see calories, fat, carbohydrates, protein, and sodium all tallied up in real-time. This makes it super simple to stay within your daily nutrition goals while still enjoying your favorite Arby’s items.
Making Healthier Choices at Arby’s
Want to enjoy Arby’s while keeping nutrition in check? You’ve got plenty of options. The Roast Turkey Farmhouse Salad comes in at just 230 calories and packs 23 grams of protein – perfect for a lighter lunch that keeps you satisfied.
For sandwich lovers, the Classic Roast Beef delivers that signature Arby’s taste with only 360 calories. Pair it with a side salad instead of fries, and you’ve got a balanced meal under 450 calories. If you’re watching sodium, skip the Beef ‘n Cheddar sauce and ask for Arby’s sauce or horsey sauce on the side instead.
| Menu Item | Calories | Protein (g) | Sodium (mg) | Best For |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | 230 | 23 | 970 | Low calorie, high protein |
| Classic Roast Beef | 360 | 23 | 970 | Moderate calories, filling |
| Market Fresh Turkey | 320 | 26 | 1420 | Highest protein per calorie |
| Chopped Side Salad | 70 | 4 | 105 | Lowest sodium option |
Portion size matters too. Choosing a small curly fries instead of large saves you 240 calories and 460mg of sodium. These small swaps add up quickly, letting you enjoy your meal while meeting your health goals.
Breaking Down the Numbers
Let’s talk about what those nutrition numbers actually mean for your daily diet. Most adults need between 1,800 and 2,400 calories per day, depending on age, gender, and activity level. A typical Arby’s meal – like a Classic Roast Beef with medium curly fries and a medium soda – totals around 1,120 calories. That’s roughly half your daily needs in one meal.
Sodium deserves special attention. The American Heart Association recommends no more than 2,300mg daily, with an ideal limit of 1,500mg for most adults. Many Arby’s sandwiches hover around 1,000-1,500mg sodium by themselves. If you’re monitoring sodium intake, skip the sides with high sodium content and choose water or unsweetened tea instead of adding more sodium through other items.
Protein is where Arby’s really shines. Most sandwiches deliver 20-40 grams of protein, which supports muscle health and keeps you feeling full longer. Adults typically need 50-60 grams of protein daily, so one Arby’s sandwich can provide nearly half that amount.
Carbohydrates fuel your body’s energy needs. The 225-325 grams most people need daily includes everything you eat throughout the day. Arby’s sandwiches typically contain 35-50 grams of carbs, leaving plenty of room for fruits, vegetables, and grains at other meals.
Frequently Asked Questions
Does Arby’s have any low-calorie meal options?
Absolutely! The Roast Turkey Farmhouse Salad sits at just 230 calories and gives you 23g of protein. You can also build a satisfying meal by pairing the Chopped Side Salad (70 calories) with Chicken Tenders (3pc for 360 calories) for a total of 430 calories. Another smart choice is the Market Fresh Turkey sandwich at 320 calories with impressive protein content.
How accurate are these nutrition values?
These values come directly from Arby’s official nutrition guide and represent standard menu items as prepared according to company recipes. However, actual values may vary slightly based on specific preparation methods at individual locations. Customizations like extra sauce, removing ingredients, or special requests will change the final nutrition content of your meal.
Can I reduce sodium in my Arby’s order?
Yes! Start by choosing items naturally lower in sodium, like the Chopped Side Salad (105mg). Ask for sauces and dressings on the side so you control how much goes on your food. Skip the cheese and bacon toppings, which add significant sodium. The Roast Turkey Farmhouse Salad has less sodium than most sandwiches while still being filling.
What’s the best high-protein option at Arby’s?
The Half Pound Beef ‘n Cheddar leads the pack with 43g of protein, though it’s also higher in calories at 740. For a better calorie-to-protein ratio, try the Double Roast Beef with 34g protein and 510 calories, or the Turkey Ranch & Bacon with 34g protein at 510 calories. Even the Classic Roast Beef delivers a solid 23g of protein for just 360 calories.
Are Arby’s salads really healthier than sandwiches?
It depends on your goals. The Roast Turkey Farmhouse Salad has fewer calories than most sandwiches and lower sodium too. However, the Crispy Chicken Farmhouse Salad contains 450 calories – similar to several sandwiches. Salads typically provide more vegetables and fiber, but watch out for high-calorie dressings. Always check the full nutrition facts rather than assuming all salads are lighter options.
How do Arby’s fries compare nutritionally?
Curly fries and crinkle fries differ slightly in nutrition. Small curly fries have 410 calories and 810mg sodium, while small crinkle fries contain 340 calories and 590mg sodium. Crinkle fries are the lighter choice across all sizes. Remember that “loaded” versions add significant calories and sodium through toppings like cheese and bacon.
What should I know about Arby’s shakes?
Shakes are dessert-level treats with 470-510 calories for a regular size. They’re high in sugar (73-81g) but do provide calcium and protein from milk. If you’re counting calories, consider splitting a shake or saving it for an occasional indulgence. The vanilla shake has slightly fewer calories (470) compared to chocolate (510) or Jamocha (490).
Smart Meal Combinations
Building a balanced Arby’s meal means thinking about the combination of items on your tray. Here are some strategic pairings that satisfy different dietary goals:
For weight management (under 500 calories): Market Fresh Turkey sandwich (320 cal) plus a Chopped Side Salad (70 cal) and unsweetened tea (0 cal) = 390 calories total. This combo delivers 30g of protein to keep you satisfied without breaking your calorie budget.
For muscle building (high protein, moderate calories): Double Roast Beef (510 cal, 34g protein) with a side of Chicken Tenders 3pc (360 cal, 27g protein) gives you 61g of protein at 870 calories. Add a Diet Coke to keep calories in check.
For balanced nutrition: Classic Roast Beef (360 cal) with Crinkle Fries small (340 cal) and Roast Turkey Farmhouse Salad (230 cal) totals 930 calories but includes vegetables, protein, and satisfying carbs. This combination works well for an active lifestyle.
For lower sodium (under 1500mg): Crispy Chicken sandwich (500 cal, 1340mg sodium) with a Chopped Side Salad (70 cal, 105mg sodium) and unsweetened tea keeps you at 1445mg sodium total while providing a complete meal.
References
- Arby’s Restaurant Group, Inc. (2025). Arby’s Nutritional and Allergen Guide. Retrieved from www.arbys.com/nutrition
- American Heart Association. (2024). How much sodium should I eat per day? Dallas, TX: American Heart Association.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition. Washington, DC: U.S. Government Printing Office.
- National Institutes of Health, Office of Dietary Supplements. (2024). Nutrient Recommendations: Dietary Reference Intakes (DRI). Bethesda, MD: National Institutes of Health.
- Academy of Nutrition and Dietetics. (2024). Eating Out: Fast Food Nutrition. Chicago, IL: Academy of Nutrition and Dietetics.