Arby'snutrition: calories, macros & the healthiest picks
Every Arby's menu item we track — 22 items, averaging 535 calories — checked against Arby's's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Half Pound Roast Beef
48g protein for 610 cal — 7.9g protein per 100 cal
Ham & Swiss Melt
26g protein for 380 cal — 6.8g protein per 100 cal
Classic French Dip & Swiss
34g protein for 530 cal — 6.4g protein per 100 cal
Lowest-calorie, still filling
Classic French Dip & Swiss
530 cal with 34g protein
Half Pound Roast Beef
610 cal with 48g protein
Chicken Bacon Swiss
650 cal with 35g protein
Watch out for
Angus Half Pound Cheesesteak — 1110 cal, 63g fat — the single biggest item on the menu.
Full Arby's nutrition table
Tap a column to sort. Search to filter by item or menu section.
22 items
Roast Beef Slider 1 slider, 77g | 180 | 11 | 18 | 7 |
Jalapeno Bites (5 pc) 5 pieces, 110g | 290 | 5 | 31 | 17 |
Classic Roast Beef 1 sandwich, 154g, as served | 360 | 23 | 37 | 14 |
Chicken Tenders (3 pc) 3 pieces, 129g | 370 | 23 | 28 | 18 |
Ham & Swiss Melt 1 sandwich, 167g, as served | 380 | 26 | 40 | 13 |
Ranch Chicken Wrap 1 wrap, 139g, as served | 400 | 16 | 32 | 23 |
Curly Fries (Medium) Medium side, 128g | 410 | 5 | 49 | 22 |
Mozzarella Sticks (4 pc) 4 pieces, 137g | 440 | 19 | 37 | 23 |
Classic Beef 'n Cheddar 1 sandwich, 195g, as served | 450 | 23 | 45 | 20 |
White Cheddar Mac 'n Cheese 1 side, 227g | 470 | 17 | 40 | 27 |
Classic French Dip & Swiss 1 sandwich with au jus, 324g, as served | 530 | 34 | 50 | 21 |
Crispy Chicken Sandwich 1 sandwich, 240g, as served | 530 | 24 | 59 | 22 |
Buffalo Chicken Sandwich 1 sandwich, 228g, as served | 530 | 24 | 59 | 22 |
Jamocha Shake (Small) Small, 372g | 540 | 12 | 88 | 16 |
Half Pound Roast Beef 1 sandwich, 295g, as served | 610 | 48 | 38 | 30 |
Chicken Bacon Swiss 1 sandwich, 272g, as served | 650 | 35 | 61 | 30 |
Chicken Cordon Bleu 1 sandwich, 233g, as served | 650 | 35 | 59 | 30 |
Reuben 1 sandwich, 308g, as served | 680 | 37 | 62 | 31 |
Angus Cheesesteak 1 sandwich, 290g, as served | 690 | 38 | 61 | 34 |
Greek Gyro 1 sandwich, 273g, as served | 700 | 23 | 55 | 44 |
Turkey Ranch & Bacon Sandwich 1 sandwich, 360g, as served | 800 | 46 | 79 | 34 |
Angus Half Pound Cheesesteak 1 sandwich, 489g, as served | 1110 | 66 | 72 | 63 |
FAQ
What's the healthiest thing to order at Arby's?
Based on verified nutrition data across Arby's's full menu, the Half Pound Roast Beef has the best protein-to-calorie ratio on the menu — 48g protein for 610 cal — 7.9g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Classic French Dip & Swiss comes in at 530 calories with 34g of protein.
How many calories are in a typical Arby's order?
Across the 22 menu items we track for Arby's, the average is about 535 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Arby's?
The Half Pound Roast Beef is the most protein-efficient item on the Arby's menu: 48g protein for 610 cal — 7.9g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Arby's?
The Angus Half Pound Cheesesteak is the single biggest item on the Arby's menu we track — 1110 cal, 63g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Arby's nutrition data accurate?
Yes — every item is checked against Arby's's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Arby's menu in the app.
AutoCal for iPhone
Scan the Arby's menu with AutoCal.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Compare nutrition at other chains
Jimmy John's
17 items · avg 692 cal
Jersey Mike's Subs
17 items · avg 851 cal
Subway
16 items · avg 558 cal
Want your daily target first? Use the free calorie calculator to find your maintenance, cut, and bulk numbers, then come back and pick your order.