30gprotein510calOption 1
- 1 ×Roast Beef Slider12g · 210
- 1 ×Ham & Swiss Melt18g · 300
Arby's Nutrition Facts & Menu
Real Arby's meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Arby's meal ideas
Every order below is built from real Arby's menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Arby's orders that stay light on calories without skimping on protein.
35gprotein500calOption 2
- 1 ×Chicken Cordon Bleu - Roast35g · 500
Balanced meals
Everyday Arby's orders around a moderate calorie and protein target.
53gprotein680calOption 1
- 1 ×Chopped Side Salad5g · 70
- 1 ×Roast Beef with Half Pound48g · 610
Bigger, high-protein meals
Heartier Arby's orders for a big appetite or a training day.
63gprotein1000calOption 1
- 1 ×Roast Turkey Gyro26g · 470
- 1 ×Roast Turkey & Swiss Wrap37g · 530
64gprotein1000calOption 2
- 1 ×Roast Chicken Club30g · 460
- 1 ×French Dip & Swiss34g · 540
Arby's nutrition highlights
A quick look at where the protein and the lighter options are on the Arby's menu. See calories and protein for all 100 items in the app.
Highest-protein picks
- Roast Turkey Ranch & Bacon Sandwich45g protein · 810 cal
- Wagyu Steakhouse Burger42g protein · 830 cal
- Deep Fried Turkey Club Sandwich40g protein · 650 cal
- Big Cheesy Bacon Burger39g protein · 750 cal
- Corned Beef Reuben37g protein · 680 cal
- Roast Turkey & Swiss Wrap37g protein · 530 cal
Lightest options
- Ham Slider200 cal · 11g protein
- Roast Beef Slider210 cal · 12g protein
- Jalapeno Roast Beef Slider220 cal · 12g protein
- Roast Beef285 cal · 16g protein
- Chicken Slider290 cal · 15g protein
- Buffalo Chicken Slider300 cal · 12g protein
Ordering Arby's with macros in mind
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.
Frequently asked questions
Build your own Arby's order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Arby's meals that fit them and lets you log them in seconds, at home or on the go.