🥪 Sandwiches & Subs · 119 menu items

Arby's calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 119 items on the Arby's menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Jalapeno Bites – (8) at 90 calories. The strongest protein-to-calorie ratio belongs to the French Dip & Swiss: 36 g of protein in 470 calories. 48 of the 72 food orders on the Arby's menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

119

Lightest order

90 cal

Jalapeno Bites – (8)

Under 500 calories

of 72 food orders

Most protein per calorie

7.7 g

per 100 cal · French Dip & Swiss

Lowest-calorie orders at Arby's

The eight lightest food orders on the Arby's menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Jalapeno Bites – (8)	Sides	90	7 g	10 g	2 g
Apple Turnover	Donuts & Bakery	110	0 g	29 g	0 g
Roast Turkey Slider	Sandwiches & Wraps	130	0 g	5 g	13 g
Mozzarella Sticks – (4)	Sides	150	0 g	38 g	0 g
Cherry Turnover	Donuts & Bakery	150	0 g	38 g	0 g
Premium Nuggets (6)	Sides	170	0 g	44 g	0 g
Turkey Slider	Sandwiches & Wraps	180	0 g	44 g	0 g
Jalapeno Bites – (5)	Sides	200	0 g	52 g	0 g

Most protein per calorie at Arby's

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
French Dip & SwissHigh sodium	470	36 g	7.7 g
Roast Beef Gyro	510	38 g	7.5 g
Potato Cakes (2)	570	42 g	7.4 g
Salted Caramel & Chocolate Cookie	740	49 g	6.6 g
Classic Roast Beef	360	23 g	6.4 g
Roast Beef Slider	610	39 g	6.4 g
Tree Top Applesauce	630	39 g	6.2 g
Chicken Slider	370	23 g	6.2 g

Leading pick: French Dip & Swiss, 36 g protein in 470 cal.

What fits a calorie budget

How many food orders at Arby's fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Arby's

Items the Arby's menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 3 items
Vegan · 1 item
Dairy-free · 2 items

Every Arby's item in the database, by section, lightest first.

Sandwiches & Wraps45 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Buffalo Chicken Wrap	10	0 g	3 g	0 g	0 g	85 mg
Greek Gyro	15	0 g	3 g	0 g	0 g	180 mg
Roast Turkey Slider	130	0 g	5 g	13 g	0 g	160 mg
Turkey Slider	180	0 g	44 g	0 g	0 g	45 mg
Jalapeño Roast Beef Slider	250	0 g	62 g	0 g	0 g	60 mg
Sausage Gravy Biscuit-Double	250	2 g	23 g	14 g	2 g	430 mg
Double Roast Beef	310	9 g	49 g	9 g	0 g	210 mg
Ham & Swiss Croissant	330	14 g	27 g	19 g	1 g	740 mg
Bacon Biscuit	340	13 g	37 g	16 g	1 g	1,420 mg
Ham, Egg & Cheese Wrap	340	17 g	29 g	17 g	1 g	910 mg
Sausage Biscuit	340	10 g	36 g	17 g	1 g	1,180 mg
Chicken Cheddar Ranch Sandwich	350	8 g	59 g	9 g	1 g	220 mg
Sausage & Cheese Croissant	350	7 g	57 g	10 g	5 g	250 mg
Chicken Slider	370	23 g	28 g	18 g	2 g	1,190 mg
Reuben	380	4 g	35 g	25 g	1 g	270 mg
Ham Biscuit	390	13 g	44 g	18 g	2 g	1,330 mg
Turkey, Ranch & Bacon Sandwich	390	5 g	49 g	19 g	0 g	460 mg
Ham, Egg & Cheese Sourdough	410	21 g	30 g	23 g	1 g	1,040 mg
Bacon, Egg & Cheese Sourdough	430	18 g	29 g	26 g	1 g	1,010 mg
Buffalo Chicken	430	4 g	65 g	18 g	2 g	210 mg
Chicken Bacon Swiss	430	4 g	63 g	18 g	1 g	360 mg
Classic French Dip & Swiss/Au Jus	450	23 g	45 g	20 g	2 g	1,280 mg
Classic Chicken	460	7 g	54 g	25 g	2 g	400 mg
Ham, Egg & Cheese Croissant	460	21 g	38 g	24 g	1 g	1,750 mg
Sausage, Egg & Cheese Wrap	460	26 g	47 g	18 g	2 g	1,290 mg
Bacon, Egg & Cheese Croissant	470	18 g	37 g	28 g	1 g	1,720 mg
Chicken Biscuit	470	23 g	46 g	22 g	2 g	1,260 mg
Ham, Egg & Cheese Biscuit	470	22 g	43 g	23 g	4 g	1,450 mg
Half Pound Roast Beef	480	12 g	70 g	17 g	0 g	300 mg
Bacon & Cheese Croissant	490	15 g	28 g	35 g	1 g	940 mg
Roast Beef Gyro	510	38 g	38 g	24 g	2 g	1,610 mg
Roast Turkey Gyro	510	24 g	48 g	25 g	4 g	1,230 mg
Turkey & Swiss Sandwich	530	7 g	68 g	26 g	0 g	630 mg
Double Beef ‘n Cheddar	540	12 g	86 g	17 g	1 g	320 mg
Sausage, Egg & Cheese Sourdough	580	19 g	30 g	43 g	1 g	1,200 mg
Roast Beef Slider	610	39 g	47 g	30 g	3 g	1,990 mg
Smokehouse Brisket	610	28 g	58 g	30 g	4 g	1,400 mg
Roast Turkey Club Wrap	620	8 g	79 g	30 g	0 g	730 mg
Sausage, Egg & Cheese Biscuit	620	20 g	42 g	40 g	4 g	1,470 mg
Bacon, Egg & Cheese Wrap	630	24 g	47 g	38 g	2 g	1,450 mg
Sausage, Egg & Cheese Croissant	630	19 g	39 g	44 g	1 g	1,910 mg
Prime Rib Cheesesteak	680	37 g	62 g	31 g	4 g	2,420 mg
Half Pound Beef ‘n Cheddar	700	16 g	113 g	21 g	1 g	420 mg
Real Country Style Rib Sandwich	810	46 g	79 g	35 g	5 g	2,520 mg
Sausage Gravy Biscuit	970	18 g	96 g	56 g	3 g	3,540 mg

Sides10 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Jalapeno Bites – (8)	90	7 g	10 g	2 g	0 g	105 mg
Mozzarella Sticks – (4)	150	0 g	38 g	0 g	0 g	10 mg
Premium Nuggets (6)	170	0 g	44 g	0 g	0 g	75 mg
Jalapeno Bites – (5)	200	0 g	52 g	0 g	0 g	10 mg
Premium Nuggets (4)	240	0 g	62 g	0 g	0 g	105 mg
Mozzarella Sticks – (6)	250	3 g	32 g	12 g	0 g	300 mg
Potato Cakes (3)	370	3 g	35 g	21 g	4 g	650 mg
Potato Cakes (4)	490	4 g	46 g	28 g	5 g	860 mg
Potato Cakes (2)	570	42 g	45 g	25 g	2 g	1,390 mg
Tree Top Applesauce	630	39 g	48 g	32 g	2 g	2,100 mg

Donuts & Bakery2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Apple Turnover	110	0 g	29 g	0 g	0 g	10 mg
Cherry Turnover	150	0 g	38 g	0 g	0 g	10 mg

Desserts3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Reese’s Peanut Butter Cup Cookie	270	13 g	30 g	11 g	1 g	700 mg
Strawberries & Cream Fried Pie - Small	720	38 g	79 g	28 g	5 g	1,930 mg
Salted Caramel & Chocolate Cookie	740	49 g	48 g	39 g	2 g	2,530 mg

Smoothies & Shakes4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Vanilla Shake-Medium	210	12 g	21 g	9 g	1 g	570 mg
Vanilla Shake-Large	220	12 g	21 g	9 g	1 g	570 mg
Vanilla Shake-Snack	300	12 g	31 g	14 g	1 g	990 mg
Vanilla Shake-Small	320	0 g	83 g	0 g	0 g	20 mg

Drinks25 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Fanta Orange, 13oz	10	0 g	3 g	0 g	0 g	65 mg
Coca-Cola, 13oz	60	0 g	3 g	5 g	0 g	150 mg
Mello Yello, 18 oz	130	0 g	34 g	0 g	0 g	170 mg
Minute Maid Light Lemonade, 18 oz	130	0 g	33 g	0 g	0 g	— mg
Simply Orange Juice	140	2 g	33 g	0 g	1 g	0 mg
Shamrock Farms Lowfat Chocolate Milk	150	0 g	38 g	0 g	0 g	10 mg
POWERADE Mountain Berry Blast, 18 oz	160	0 g	41 g	0 g	0 g	75 mg
Barq’s Root Beer, 18 oz	170	0 g	43 g	0 g	0 g	45 mg
Fanta Orange, 18 oz	180	0 g	47 g	0 g	0 g	55 mg
Dr Pepper, 13oz	200	0 g	51 g	0 g	0 g	10 mg
Minute Maid Light Lemonade, 13oz	220	0 g	57 g	0 g	0 g	110 mg
Honest Kids Apple Juice Drink	240	0 g	61 g	0 g	0 g	60 mg
Coca-Cola, 18 oz	250	0 g	65 g	0 g	0 g	110 mg
Shamrock Farms Lowfat White Milk	310	0 g	81 g	0 g	0 g	20 mg
Market Fresh Classic Lemonade - Large	470	25 g	48 g	20 g	3 g	1,530 mg
Barq’s Root Beer, 13oz	500	24 g	48 g	23 g	4 g	1,960 mg
Brewed Iced Tea – Small Cup	500	12 g	36 g	33 g	1 g	1,450 mg
Mello Yello, 13oz	530	34 g	50 g	21 g	2 g	2,540 mg
Market Fresh Classic Lemonade - Medium	540	24 g	48 g	29 g	3 g	1,300 mg
Market Fresh Strawberry Lemonade - Small	540	12 g	88 g	16 g	1 g	320 mg
Hi-C Flashin’ Fruit Punch, 13oz	560	36 g	42 g	29 g	3 g	1,140 mg
Sprite, 13oz	610	35 g	51 g	30 g	4 g	1,580 mg
Market Fresh Classic Lemonade - Small	700	23 g	55 g	44 g	4 g	1,370 mg
Market Fresh Strawberry Lemonade - Medium	700	15 g	116 g	20 g	1 g	420 mg
Market Fresh Strawberry Lemonade - Large	980	22 g	161 g	28 g	1 g	600 mg

Extras16 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cheddar Cheese Sauce- 0.75 oz	25	0 g	2 g	2 g	0 g	180 mg
Processed Swiss- 1 slice	40	3 g	0 g	3 g	0 g	200 mg
Marinara Sauce Adds	45	1 g	12 g	0 g	3 g	0 mg
Bacon- 3 half strips	70	5 g	1 g	5 g	0 g	250 mg
Crispy Onions- 0.5 oz	70	1 g	6 g	5 g	0 g	150 mg
Red Ranch Sauce- 0.5 oz	70	0 g	5 g	6 g	0 g	105 mg
Natural Cheddar- 1 slice	80	5 g	0 g	6 g	0 g	120 mg
Bronco Berry Sauce Adds	150	7 g	26 g	3 g	1 g	170 mg
4" Sesame Seed Bun	210	7 g	36 g	4 g	2 g	340 mg
Ketchup Adds	250	3 g	29 g	13 g	3 g	560 mg
Ranch Dipping Sauce Adds	250	3 g	32 g	12 g	0 g	300 mg
Tangy Barbeque Dipping Sauce Adds	410	5 g	49 g	22 g	5 g	940 mg
Buffalo Dipping Sauce Adds	550	6 g	65 g	29 g	6 g	1,250 mg
Arby’s Sauce Adds	620	16 g	93 g	21 g	0 g	400 mg
Honey Mustard Dipping Sauce Adds	650	8 g	77 g	35 g	7 g	1,480 mg
Horsey Sauce Adds	870	23 g	129 g	29 g	1 g	560 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Chicken Tenders (3)	240	0 g	64 g	0 g	0 g	20 mg
Chicken Tenders (5)	250	3 g	29 g	13 g	3 g	570 mg
Buffalo Chicken SliderLighter pick	270	12 g	27 g	13 g	1 g	690 mg
Classic Roast Beef	360	23 g	37 g	14 g	2 g	970 mg
Premium Nuggets (9)	390	4 g	65 g	13 g	2 g	200 mg
Beef 'n Cheddar (Classic)	460	24 g	45 g	21 g	2 g	1,290 mg
French Dip & SwissHigh sodium	470	36 g	49 g	14 g	2 g	1,830 mg
Jamocha Shake (Small)	480	11 g	84 g	11 g	1 g	380 mg
French Toast Sticks	480	9 g	48 g	28 g	1 g	1,770 mg
Crispy Chicken Sandwich	510	22 g	53 g	24 g	3 g	1,090 mg
Mozzarella Sticks (4 piece)	510	22 g	49 g	25 g	2 g	1,480 mg
Curly Fries (Medium)	540	6 g	65 g	28 g	6 g	1,280 mg
Market Fresh Roast Turkey & Swiss	700	43 g	75 g	26 g	5 g	1,820 mg
Roast Turkey, Ranch & Bacon SandwichHigh sodium	800	41 g	79 g	36 g	4 g	2,240 mg

The same figures, matched to the calories left in a day.

Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Arby's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

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About this data

Most figures on this page (109 of 119 items) are the values recorded for Arby's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.

Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved September 6, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.

Arby's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Arby's; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

Arby's calories and nutrition

Lowest-calorie orders at Arby's

Most protein per calorie at Arby's

What fits a calorie budget

Dietary options at Arby's

Full Arby's menu with calories

Sandwiches & Wraps45 items

Sides10 items

Donuts & Bakery2 items

Desserts3 items

Smoothies & Shakes4 items

Drinks25 items

Extras16 items

Other Menu Items14 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Arby's

Most protein per calorie at Arby's

What fits a calorie budget

Dietary options at Arby's

Full Arby's menu with calories

Sandwiches & Wraps45 items

Sides10 items

Donuts & Bakery2 items

Desserts3 items

Smoothies & Shakes4 items

Drinks25 items

Extras16 items

Other Menu Items14 items

The same figures, matched to the calories left in a day.

More sandwiches & subs

About this data