How Many Calories in a Arby's Roast Beef Sandwich

Arby's pecan chicken salad sandwich is one of the most nutritious picks on the carte, according local registered dietitian Nour Zibdeh. Photograph courtesy of flickr user mary_thompson.

The fast-food-sandwich market is non an like shooting fish in a barrel one to conquer, merely it's reasonable to say Arby's has the whole "roast beefiness" quadrant in the bag. And it's a practiced niche to cover–the FDA recognizes roast beef every bit an extra-lean cut, which means information technology's pretty healthy as far every bit meat goes. Just are Arby's carte du jour offerings wholesome plenty to go along this week's expert in a good mood?

"They say they make 'practiced mood food' but simply the other day I said to my colleague, 'What does that actually mean?'" registered dietitianNour Zibdeh, MSsaysof Arby's, which has multiple locations in Northern Virginia and around the Beltway, but still has nevertheless to open in DC. "The options are not bad . . . the sodium is high, only for someone who eats out only ane meal a twenty-four hour period and cooks the rest of their meals at home, it's okay."

If that doesn't sound similar you, have a expect below and learn how to eat at Arby'south without giving your torso the blues.

Beef SANDWICHES (Ultimate Angus and Arby's Roast Beef)

• Worst–Beef 'n' cheddar (max): When ordered in the "max" portion, this simple sandwich–piled-high with thinly sliced roast beef, two slices of melted cheddar, and crimson ranch sauce all on an onion coil–packs a whopping ii,330 milligrams of sodium, 650 calories, and 110 milligrams of cholesterol (among other scary stats). It even bests the decadent (but smaller) salary beef 'n' cheddar sandwich.

• Better–Beef 'n' cheddar (regular): At its classic serving size with ane piece of cheese, this detail clocks in at 440 calories, ane,290 milligrams of sodium, and 18 grams of fatty. "Information technology has only one-half a gram of trans fatty, so I'm happy with that, simply it has a lot of sodium. It's not great, but it'south not extremely bad as long every bit the person doesn't take loftier blood force per unit area," Zibdeh says, calculation that she believes trans fat to be more than harmful than saturated fatty. "Only one-half a gram is the best you lot can do on the carte du jour, and information technology'due south a smaller sandwich." Lose the ranch sauce or skip the cheese to better the stats.

• Best–Roast beef classic: At that place'southward a reason Arby's signature starting time sandwich is on the Swallow This, Not That-approved menu. Without toppings or condiments information technology's only 350 calories, 950 milligrams of sodium, and 12 grams of fat.

MARKET-FRESH SANDWICHES

• Worst–Roast turkey ranch and bacon sandwich: On first glance it seems decent–it has lean roast turkey sliced in-store, honey wheat breadstuff, and the first veggies we've seen and then far in the assay. But club this and you're eating 800 calories, 36 grams of fat, and 2,200 milligrams of sodium. (The breadstuff is made with enriched flour, not whole wheat, and the ranch, cheese, and bacon won't practice your waistline any favors.) If you accept an incurable jones for this sandwich, become for the wrap version instead.

• Better–Reuben: "I similar this considering it has zippo trans fat, but the sodium is at i,600 milligrams," Zibdeh says. "Still, the salt is almost likely from the sauerkraut, and there'due south evidence that sauerkraut has helpful probiotics." It's unclear whether Arby'south sauerkraut is quality or of the canned variety, which would make a difference in the example for or against this choice.

• All-time–Pecan chicken salad sandwich: This creation puts a salad of red grapes, pecans, apples, and grilled chicken betwixt two slices of honey wheat. Unfortunately, it'south all tossed in mayo, which takes the calories and fatty all the way up to 840 and 44 grams, respectively. "A lot of the calories are from the pecans, which are concentrated in fat; only it'southward healthy fat, so it'due south okay," Zibdeh explains.

PRIME-Cutting Craven

• Worst–Five-slice chicken tenders: It should come as no surprise that fried, breaded chicken strips (likely coupled with fries or at least dipping sauces) are simply non worth the empty 590 calories.

• Best–Cravin' chicken (roast): Our expert says, "It's moderate calorie-wise, lowest in fatty, and even though the sodium is comparable to that of the tenders, [this sandwich] weighs more than and will be more than filling than tenders." At 380 calories, 12 grams of fat, i,000 milligrams of sodium, and with a footling help from the tomato and lettuce, this is a decent lunch option.

Although most people know the pitfalls of fast food, Zibdeh says that there's still a truth about it that escapes well-nigh people.

"[It'south] non only about what you're getting–the calories, sodium, and fat–it's about what you're missing," she explains. "When we eat [fast food] nosotros're non getting vitamins, minerals, or proper nutrients."

But Zibdeh also says information technology'southward possible to enjoy dining out in moderation, and with a scrap of mindfulness. Exist conscientious with sauces, dips, and condiments–as she points out, Arby's Buffalo dipping sauce is 720 milligrams of sodium all by itself. Try not to have too much cheese–if yous accept it at all, get for items that mention exactly how much yous're getting (similar a sandwich with ane slice of cheddar as opposed to a cup of mac and cheese). Finally, swap the fries for a side salad to add actress cobweb, and remember that a wrap is usually better than a sandwich because it shaves off some carbs.

"A healthy eater probably could eat here," our expert says. "But not every day."

Follow Nour Zibdeh on Twitter at @NourRD, detect her on Facebook, or contact her via her website, NOURition.

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Source: https://www.washingtonian.com/2012/05/07/the-healthiest-and-scariest-options-on-arbys-menu/

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