Healthiest Arby's Menu Items for a Lighter Order

Arby's built its name on roast beef piled high, Curly Fries, and thick Jamocha Shakes, so a lighter order there can look harder to put together than it really is. The menu holds a good number of small portions with modest calorie counts, and the posted nutrition data shows exactly where each one lands.

This guide ranks the healthiest Arby's menu items by calories, protein, sodium, and fat, so a low calorie Arby's order starts with real numbers instead of guesses. Every figure below comes from the official nutrition data, and you can total a full tray in the Arby's nutrition calculator before you reach the counter.

Prices in this post come from a single Arby's in Austin, TX and run higher or lower at other stores. Calories do not move from city to city, which is why they lead every comparison here.

Lowest Calorie Arby's Menu Items Ranked

The lightest entree on the board is the Arby's Steak Nuggets 5PC, with 140 cal and 20 grams of protein for $5.89. Arby's describes them as bite sized morsels of smoky steak, seasoned, seared, and slow cooked until tender. With no bun and no breading, they also carry fewer carbs than any other entree on the menu.

Second place goes to the Chicken Tenders 2PC at 160 cal. The Value Menu sliders follow close behind. A Ham Slider comes in at 170 cal and a Roast Beef Slider at 180 cal, and both sell for $2.99 in Austin. The Chicken Slider (230 cal) and Buffalo Chicken Slider (240 cal) sit a little higher because a crispy tender takes the place of sliced meat.

Among full size sandwiches, the Classic Roast Beef is the lightest at 360 cal, with the Ham & Swiss Melt next at 380 cal. Both come on a sesame seed bun. For contrast, the Half Pound Spicy Angus Cheesesteak tops the whole single item list at 1,320 cal, which is more than three times the count of the Classic Roast Beef.

Low Calorie Arby's Sandwiches That Still Fill You Up

A low number on its own can steer you toward a slider that leaves you hungry an hour later. Protein for each calorie is the better filter, and here the 9 piece Steak Nuggets win by a wide margin: 36 grams of protein in 240 cal. No sandwich, wrap, or side on the menu matches that ratio.

The roast beef line rewards a bigger order. The Half Pound Roast Beef packs 48 grams of protein into 610 cal, a better protein to calorie ratio than the Classic Roast Beef with its 23 grams. The Double Roast Beef lands between them at 510 cal with 38 grams. For a lighter lunch with more staying power than a slider, the Double is the sweet spot.

On the chicken side, the Crispy Chicken Sandwich has 530 cal and 24 grams of protein. The Deluxe Chicken Cheesesteak costs more calories at 670 cal but roughly doubles the protein to 50 grams, and it adds tomato slices and shredded lettuce to the seasoned chicken, white American Cooper cheese, and caramelized onions.

Kids menu add ons help round out a light tray. A Low Fat Milk brings 8 grams of protein with 110 cal, and a Low Fat Chocolate Milk has 140 cal with the same protein. Either one pairs well with a Ham Slider for a small lunch.

Sodium and Fat on the Arby's Menu

Sodium runs high across most fast food, and Arby's is no exception. The Roast Beef Slider carries the least sodium of any sandwich on the menu, and the Chicken Slider is second. Only the 2 piece tenders and the 5 piece Steak Nuggets come in lower among savory items. At the far end, the Half Pound Spicy Angus Cheesesteak holds more sodium than any other single item, and the three half pound chicken cheesesteaks are not far behind.

Fat follows a similar pattern. The Classic Roast Beef has about a third less fat than the Classic Beef 'n Cheddar. The Ham & Swiss Melt is lower in fat still, which makes it one of the leanest full size sandwiches Arby's sells. The Greek Gyro carries almost twice the fat of the Double Roast Beef, so it is a poor pick for a lean lunch.

Carbs matter to many readers too. A Large Jamocha Shake holds more carbs than anything else on the menu, more than any sandwich or bowl. The Steak Nuggets sit at the other extreme with almost none.

Lighter Sides and Drinks at Arby's

Sides can double the count of a light entree. A Large order of Curly Fries has 550 cal, and a Large Crinkle Fries has 530 cal. The Crinkle Fries also carry about half the sodium of the Curly Fries at the same size. The lightest fried side on the Arby's sides menu is the 5-Pc Jalapeño Bites at 290 cal, well below 4-Pc Potato Cakes at 490 cal.

The Tree Top Applesauce from the kids menu is the lightest food item Arby's sells at 45 cal, and it can be ordered on its own for $2.29. It makes a better partner for a slider than any order of fries.

Drinks are the easiest place to save. A Medium Unsweet Tea has 5 cal, against 90 cal for the same size of Sweet Tea, and Bottled Water has 0 cal. Shakes sit at the opposite end: a Large Vanilla Shake has 870 cal, more than a Double Roast Beef by a wide margin.

Lemonade lands in the middle. A Small Classic Lemonade from the value menu has 110 cal, and a Medium Classic Lemonade has 150 cal. The Medium Strawberry Lemonade runs higher at 190 cal, so the classic flavor is the lighter call.

Is Eating Healthy at Arby's Worth It?

Yes, with one condition: order the entree on its own and pick the side and drink yourself. A Classic Roast Beef Meal comes to 930 cal, more than double the sandwich alone. The same pattern repeats across the combo board, so the combo button is where most light orders fall apart.

Our pick for the best light order is a 5 piece Steak Nuggets with a Tree Top Applesauce and an Unsweet Tea. For a sandwich lover, a Double Roast Beef with Unsweet Tea gives real protein at a moderate count. Plan your next order in the Arby's meal planner, check the totals, and walk in knowing exactly what to say at the counter.