Arby's Nutrition Facts & Menu

Arby's unique position in the fast food landscape is its roast meat format. While competitors fry or grill ground beef patties, Arby's slices actual roast meats. That matters for macros because sliced roasted turkey and chicken tend to be leaner and more protein-dense than formed beef patties at the same calorie level.

The Roast Turkey line is the standout. The Roast Turkey Ranch and Bacon Sandwich tops out at 45g protein and 810 calories. If you need high protein at lower calories, the Roast Turkey and Swiss Wrap (530 cal, 37g protein) delivers comparable protein about 280 calories lighter. The Deep Fried Turkey Club (650 cal, 40g protein) splits the difference.

For a mid-range target around 500 to 600 calories with 35g protein: the Chicken Cordon Bleu Roast (500 cal, 35g protein) is a clean choice. Pair it with the Chopped Side Salad (70 cal, 5g protein) and you're at 570 calories and 40g protein total.

Arby's roast beef is a consistent anchor for lower-calorie builds. A basic roast beef sandwich lands around 300 to 450 calories with 20 to 28g protein depending on size. They're not the highest-protein items on the menu, but they're reliable and filling.

The Wagyu Steakhouse Burger (830 cal, 42g protein) and Big Cheesy Bacon Burger (750 cal, 39g protein) represent Arby's premium burger line. Both deliver high protein at higher calorie cost. These work for larger meal targets (800+ calories) but aren't the most efficient protein per calorie.

Arby's main calorie traps are the Curly Fries (250 to 710 cal) and any item with heavy cream sauces. The Chopped Side Salad (70 cal) is the only truly low-calorie side option.