The Right Choices At Arby's
by Robin Vitetta-Miller, M.S.
If you're a regular customer of Arby's or just happen to walk through their doors one day, here's information you must know: Although there ARE healthy menu items, there are plenty of meals at Arby's that are worth AVOIDING. We feel the need to mention them because they sound harmless but many choices are crammed with calories, fat, saturated fat and salt. For example, grab a Chicken Breast Fillet Sandwich for lunch and you will consume 510 calories, 23 grams of fat and 1,264 mg sodium (more than half a day's worth) without even considering a side dish or drink! Add the large curly fries and that's another 631 calories, 37 grams of fat and 1,476 mg of sodium (more than half a day's worth in the fries alone!). Their fresh-sounding Market Fresh Roast Turkey, Ranch & Bacon Sandwich contains 817 calories, 37 grams of fat and 2,146 mg sodium. If you think a salad is a better way to go—don't get the Buttermilk Ranch Dressing, it's got 325 calories and 34 grams of fat. But don't despair, there are choices at Arby's you can feel good about—for you AND the family. We bring you the four best selections.
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Martha's Vineyard Market Fresh Salad
This is a colorful and super nutritious combination of iceberg and romaine lettuces, a spring mix of greens, diced grilled chicken, diced apples, dried cranberries, grape tomatoes and shredded Cheddar cheese. Thanks to the vegetables and fruit, one serving has one-sixth of your fiber needs for the day. Plus, the sodium is respectable for such a big salad. Add their Light Buttermilk Ranch Dressing and add 112 calories and 6 grams of fat.
Calories 272
Fat 9g
Saturated Fat 4g
Carbohydrates 25g
Fiber 4g
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Egg and Cheese Sourdough
This selection has another higher-than-desirable sodium number for breakfast (and more fat than we would normally recommend), but we like the combination of chewy sourdough bread with egg and melted cheese. Choose this instead of the Sourdough Bacon, Egg & Swiss and eliminate 45 calories and 4 grams of fat.
Calories 392
Fat 12g
Saturated Fat 4g
Carbohydrates 41g
Fiber 2g
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Plain Buscuit with Scrambled Egg
Arby's is popular for breakfast and we want to steer you in the right direction. Choose this and get one moist and tender buttermilk biscuit (truly tasty) topped with a scrambled egg. The meal is complete and delicious, but the sodium is high (because 2,400 mg should be your daily max), so modify your intake the rest of the day. Round out the meal with their orange juice and add 140 calories (no fat). Order this instead of the Sausage 'n Egg Croissant and skip 53 calories and 11 grams of fat.
Calories 394
Fat 22g
Saturated Fat 6g
Carbohydrates 30g
Fiber 1g
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Junior Roast Beef
Even though it's called "junior," there's still plenty of food in this moist roast beef sandwich. This is the way serving sizes used to be, but in our supersized world, it almost seems small. In actuality, it's an appropriately sized sandwich for lunch. If you think you need more food, grab fruit on your way back to work (or home). Opt for this over the Large Roast Beef Sandwich and dodge 310 calories and 18 grams of fat (12 of which are saturated).
Calories 237
Fat 10g
Saturated Fat 4g
Carbohydrates 34g
Fiber 1g
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