Arby’s has a reputation for giant meat-stacked sandwiches, but you can still eat light there. The healthiest Arby’s orders are simple ones: the classic roast beef, a melt, or a couple of sliders, with a small side or none. Below, we sorted Arby’s whole menu by calories, protein, saturated fat and sodium, using only Arby’s official nutrition data.
You’ll find the lowest-calorie sandwiches, the most protein per calorie, lighter breakfasts and sides, and the items that use up a full day’s sodium in one go. Every number comes from Arby’s own US nutrition guide for 2026.
The healthiest Arby’s sandwiches and mains
These are Arby’s main items with at least 18 grams of protein, sorted from the fewest calories. Anything under about 450 calories with 20-plus grams of protein is a solid, filling meal.
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Steak Nuggets (5) (limited time) | 140 | 20 g | 2 g | 440 mg |
| Steak Nuggets (9) (limited time) | 240 | 36 g | 3.5 g | 780 mg |
| Arby’s Melt | 330 | 18 g | 4 g | 940 mg |
| Classic Roast Beef | 360 | 23 g | 5 g | 970 mg |
| Chicken Tenders (3) | 370 | 23 g | 3 g | 1,190 mg |
| Ham & Swiss Melt | 380 | 26 g | 5 g | 1,370 mg |
| ArbyQ | 420 | 18 g | 3.5 g | 1,220 mg |
| Super Roast Beef | 440 | 23 g | 6 g | 1,080 mg |
| Classic Beef ‘n Cheddar | 450 | 23 g | 6 g | 1,280 mg |
| Double Roast Beef | 510 | 38 g | 9 g | 1,610 mg |
| Classic French Dip & Swiss/Au Jus | 530 | 34 g | 10 g | 2,540 mg |
| Crispy Chicken | 530 | 24 g | 4.5 g | 1,410 mg |
- Best everyday pick: the Classic Roast Beef, with 360 calories, 23 grams of protein and 970 mg of sodium. Only the regional Arby’s Melt has less sodium among the sandwiches.
- Most protein for the calories: Steak Nuggets, with 36 grams of protein in 240 calories for the 9-piece. They’re a limited-time item, so they may not be on the menu when you visit.
- Something different: the Ham & Swiss Melt has 26 grams of protein for 380 calories.
The Arby’s Melt and Super Roast Beef are regional items, so individual locations may have slightly different menu offerings.
Where this Arby’s nutrition data comes from
Every number on this page comes from Arby’s official nutrition and allergen information for the US menu. You can see the full list on our Arby’s nutrition page.
The numbers are for each item as Arby’s makes it as standard. Sauces you add, such as Horsey Sauce (60 calories) or Arby’s Sauce (15 calories), are counted separately.
High-protein Arby’s: the most protein per calorie
If protein is your goal, this ranking matters more than calories alone. It shows grams of protein per 100 calories for every main item with at least 20 grams of protein.
| Menu item | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Steak Nuggets (9) (limited time) | 240 | 36 g | 15.0 g |
| Steak Nuggets (5) (limited time) | 140 | 20 g | 14.3 g |
| Chicken Cheesesteak Half Pound (limited time) | 1,040 | 88 g | 8.5 g |
| Chicken Cheesesteak Deluxe Half Pound (limited time) | 1,050 | 88 g | 8.4 g |
| Half Pound Roast Beef | 610 | 48 g | 7.9 g |
| Chicken Cheesesteak Deluxe (limited time) | 670 | 50 g | 7.5 g |
| Double Roast Beef | 510 | 38 g | 7.5 g |
| Chicken Cheesesteak (limited time) | 660 | 49 g | 7.4 g |
| Spicy Chicken Cheesesteak Deluxe Half Pound (limited time) | 1,260 | 89 g | 7.1 g |
| Spicy Chicken Cheesesteak Half Pound (limited time) | 1,250 | 88 g | 7.0 g |
Outside the limited-time Steak Nuggets, the Double Roast Beef (38 grams of protein, 510 calories) and the Half Pound Roast Beef (48 grams, 610 calories) give the most protein for the calories. Plain roast beef is lean, so stacking more of it adds protein faster than it adds fat.
The Chicken Cheesesteaks rank high on protein, but check the next section before you order the half-pound size.
Arby’s items to skip if you’re eating light
These Arby’s items have the most calories. Each one also carries far more sodium and saturated fat than most people should eat in one meal.
| Menu item | Calories | Sat. fat | Sodium |
|---|---|---|---|
| Spicy Angus Cheesesteak Half Pound | 1,320 | 39 g | 3,950 mg |
| Spicy Chicken Cheesesteak Deluxe Half Pound (limited time) | 1,260 | 32 g | 3,810 mg |
| Spicy Chicken Cheesesteak Half Pound (limited time) | 1,250 | 32 g | 3,800 mg |
| Angus Cheesesteak Half Pound | 1,110 | 31 g | 3,720 mg |
| Chicken Cheesesteak Deluxe Half Pound (limited time) | 1,050 | 25 g | 3,580 mg |
| Chicken Cheesesteak Half Pound (limited time) | 1,040 | 25 g | 3,570 mg |
The Spicy Angus Cheesesteak Half Pound has 1,320 calories, 39 grams of saturated fat and 3,950 mg of sodium. The Dietary Guidelines for Americans suggest staying under 2,300 mg of sodium a day and keeping saturated fat to about 22 grams on a 2,000-calorie diet. This one sandwich goes past both limits for the entire day.
Arby’s sliders: the lightest way to eat
Arby’s sliders are the smallest sandwiches on the menu, at 170 to 260 calories each, with about 10 to 11 grams of protein.
| Slider | Calories | Protein | Sodium |
|---|---|---|---|
| Ham Slider | 170 | 11 g | 600 mg |
| Roast Beef Slider | 180 | 11 g | 520 mg |
| Chicken Slider | 230 | 11 g | 620 mg |
| Buffalo Chicken Slider | 260 | 10 g | 910 mg |
Tip: two Roast Beef Sliders come to 360 calories and 22 grams of protein. That’s about the same as a Classic Roast Beef, so pick whichever you like better.
Lighter Arby’s sides
The side can double a meal’s calories, so size matters more than which side you pick. A small order of fries is 250 calories. An XL order is 600 to 630.
| Side | Calories | Fat | Sodium |
|---|---|---|---|
| Curly Fries (small) | 250 | 13 g | 570 mg |
| Crinkle Fries (small) | 250 | 12 g | 300 mg |
| Jalapeno Bites (5) | 290 | 17 g | 660 mg |
| Potato Cakes (3) | 370 | 21 g | 650 mg |
| Crinkle Fries (medium) | 390 | 19 g | 460 mg |
| Curly Fries (medium) | 410 | 22 g | 940 mg |
| Mozzarella Sticks (4) | 440 | 23 g | 1,410 mg |
| Jalapeno Bites (8) | 470 | 27 g | 1,060 mg |
| White Cheddar Mac ‘n Cheese | 470 | 27 g | 1,310 mg |
| Potato Cakes (4) | 490 | 28 g | 860 mg |
| Crinkle Fries (large) | 530 | 26 g | 630 mg |
| Curly Fries (large) | 550 | 29 g | 1,250 mg |
| Curly Fries (xl) | 600 | 32 g | 1,360 mg |
| Potato Cakes (5) | 620 | 35 g | 1,080 mg |
| Crinkle Fries (xl) | 630 | 31 g | 750 mg |
| Mozzarella Sticks (6) | 650 | 35 g | 2,110 mg |
Small Crinkle Fries have the same 250 calories as small Curly Fries but about half the sodium (300 mg against 570 mg). A Classic Roast Beef with small Crinkle Fries comes to 610 calories, a reasonable fast-food lunch.
Healthiest Arby’s breakfast options
Arby’s breakfast is served at participating locations only. These breakfast items have at least 13 grams of protein, sorted by calories.
| Breakfast item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Bacon & Cheese Croissant | 330 | 14 g | 10 g | 740 mg |
| Ham Biscuit | 340 | 13 g | 9 g | 1,420 mg |
| Ham & Swiss Croissant | 340 | 17 g | 10 g | 910 mg |
| Chicken Biscuit | 390 | 13 g | 9 g | 1,330 mg |
| Ham, Egg & Cheese Wrap | 400 | 20 g | 8 g | 1,390 mg |
| Bacon, Egg & Cheese Wrap | 410 | 18 g | 9 g | 1,330 mg |
| Ham, Egg & Cheese Croissant | 410 | 21 g | 11 g | 1,040 mg |
| Bacon, Egg & Cheese Croissant | 430 | 18 g | 13 g | 1,010 mg |
The Ham & Swiss Croissant (340 calories, 17 grams of protein) and the Ham, Egg & Cheese Wrap (400 calories, 20 grams) are the best balance. If you want more protein, the Ham, Egg & Cheese Sourdough has 26 grams for 460 calories. Watch the saturated fat: most croissants and biscuits have 9 grams or more, and the sausage versions reach 19 to 20 grams. The Ham, Egg & Cheese Sourdough has just 5 grams.
Does Arby’s publish allergen information?
Yes. Arby’s publishes nutrition, allergen and ingredient information for its US menu, including which items are cooked in the same fryer oil as items containing major allergens.
Many fried items, including fries, are cooked in shared oil, so cross-contact is possible. If you have a food allergy, read Arby’s allergen guide for the exact item and tell the staff when you order. We don’t label any item allergen-free or gluten-free.
How to order healthier at Arby’s
- Use the Arby’s app or arbys.com to see calories, customize your order and find app-only deals.
- Skip the combo upgrade. Go with a small side, or none, and water or a zero-calorie drink instead of a regular soda.
- Ask for sauce on the side so you control how much goes on.
- Drive-thru, dine-in or delivery: Arby’s is on delivery apps like DoorDash and Uber Eats in many areas, but menu prices there are often higher.
- Compare before you go: our calorie finder shows low-calorie picks across chains, and the healthy eating hub has more guides.
Healthiest Arby’s: frequently asked questions
What is the healthiest thing to eat at Arby’s?
The Classic Roast Beef is the healthiest everyday choice, with 360 calories, 23 grams of protein and 970 mg of sodium. The Ham & Swiss Melt is close behind, at 380 calories.
What is the lowest-calorie sandwich at Arby’s?
The Ham Slider, at 170 calories. Among full-size sandwiches, the regional Arby’s Melt (330 calories) and the Classic Roast Beef (360 calories) are the lightest.
What has the most protein at Arby’s?
The half-pound Chicken Cheesesteaks have 88 to 89 grams of protein, but over 1,000 calories. The Half Pound Roast Beef gives 48 grams in just 610 calories.
Are Arby’s Steak Nuggets healthy?
By the numbers, they’re one of the leanest proteins on the menu: 36 grams of protein for 240 calories in a 9-piece. They’re a limited-time item, so check your local menu.
Which is healthier at Arby’s, curly fries or crinkle fries?
They have similar calories, but Crinkle Fries have much less sodium. A small order has 300 mg of sodium against 570 mg for small Curly Fries.
Where does this Arby’s nutrition data come from?
From Arby’s official US nutrition and allergen information. We update our Arby’s pages when Arby’s releases new numbers, and the date at the top shows the last update.
The bottom line
The healthiest Arby’s orders in 2026 are the simple ones: a Classic Roast Beef, a Ham & Swiss Melt or two sliders, with small Crinkle Fries or no side. For more protein, go for the Double Roast Beef. Check the full Arby’s menu before you order.
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