The Healthiest Options at Arby's, Ranked (2026)

Eating healthy at Arby's can be a rewarding experience, especially when you know which items offer the best protein-per-calorie efficiency. With a variety of sandwiches and sliders, finding a nutritious meal that satisfies your cravings is easier than you think. Here, we break down the healthiest options available, focusing on those that deliver the most protein without excessive calories.

The Healthiest Options at Arby's, Ranked by Protein Efficiency

In this ranking, we evaluate Arby's offerings based on their protein efficiency, calculated as grams of protein per 100 calories.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	1/2 Pound Roast Beef Sandwich	610 kcal	48 g	7.9 g
2	Double Roast Beef Sandwich	510 kcal	38 g	7.5 g
3	1/2 Pound French Dip & Swiss Sandwich	740 kcal	55 g	7.4 g
4	Turkey N Cheese Slider	200 kcal	14 g	7 g
5	2 Prime Cut Chicken Tenders	240 kcal	16 g	6.7 g
6	Fire Roasted Philly	640 kcal	42 g	6.6 g
7	1/2 Pound Beef N Cheddar Sandwich	740 kcal	49 g	6.6 g
8	Three Cheese Steak Sandwich	650 kcal	42 g	6.5 g
9	Classic Roast Beef Sandwich	360 kcal	23 g	6.4 g
10	Grand Turkey Club	480 kcal	30 g	6.3 g
11	Classic French Dip & Swiss Sandwich	540 kcal	34 g	6.3 g
12	Double Beef N Cheddar Sandwich	630 kcal	39 g	6.2 g
13	Roast Turkey, Ranch & Bacon Wrap	620 kcal	37 g	6 g
14	3 Buffalo Chicken Tenders	400 kcal	24 g	6 g
15	Roast Turkey & Swiss Wrap	520 kcal	30 g	5.8 g

The results highlight that the 1/2 Pound Roast Beef Sandwich emerges as the clear winner, providing 48g of protein for 610 calories. This makes it a fantastic choice for those looking to maximize their protein intake while keeping calories in check.

Best Filling Meals Under 500 Calories at Arby's

For those seeking filling, high-protein meals under 500 calories, Arby's has some great options.

Menu Item	Calories	Protein	Protein/100cal
Grand Turkey Club	480 kcal	30 g	6.3 g
Ham, Egg & Cheese Sourdough	470 kcal	26 g	5.5 g
Turkey Gyro	470 kcal	25 g	5.3 g
3 Buffalo Chicken Tenders	400 kcal	24 g	6 g
Bacon, Egg & Cheese Sourdough	490 kcal	23 g	4.7 g
Classic Roast Beef Sandwich	360 kcal	23 g	6.4 g
Classic Beef n Cheddar Sandwich	450 kcal	23 g	5.1 g
Ham, Egg & Cheese Biscuit	470 kcal	21 g	4.5 g
Ham, Egg & Cheese Croissant	420 kcal	21 g	5 g
Bacon, Egg & Cheese Wrap	500 kcal	20 g	4 g
Bacon, Egg & Cheese Biscuit	480 kcal	18 g	3.8 g
Bacon, Egg & Cheese Croissant	440 kcal	18 g	4.1 g

The Turkey N Cheese Slider at 200 calories delivers 14g of protein, making it a satisfying snack. Additionally, the 2 Prime Cut Chicken Tenders offer a decent protein boost at 240 calories.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Shamrock Farms Low Fat White Milk	90 kcal	7 g
Shamrock Farms Lowfat Chocolate Milk	150 kcal	7 g
Turkey N Cheese Slider	200 kcal	14 g
Ham n Cheese Slider	230 kcal	13 g
2 Prime Cut Chicken Tenders	240 kcal	16 g
Jalapeno Roast Beef Slider	240 kcal	14 g
Roast Beef n Cheese Slider	240 kcal	14 g
Vanilla Shake, Snack	250 kcal	8 g

If you prefer lighter picks, the Turkey N Cheese Slider and the Jalapeno Roast Beef Slider both provide protein without weighing you down. These options are perfect for a quick meal that won't leave you feeling sluggish.

Arby's vs. Other Chains: Healthiest Pick

When comparing Arby's to other fast-food chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Arby's	1/2 Pound Roast Beef Sandwich	610 kcal	48 g	7.9 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

it's clear that Arby's stands out for its high-protein offerings. Many competitors focus on calorie-dense items with lower protein content, making Arby's a better choice for those prioritizing protein. This focus on protein efficiency sets Arby's apart in the fast-food landscape.

How to Track Arby's in Nutrola

Eating well at Arby's comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Arby's with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Arby's Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	1/2 Pound Roast Beef Sandwich	610 kcal	48 g
Best filling meal under 500 cal	Grand Turkey Club	480 kcal	30 g
Lightest option	Shamrock Farms Low Fat White Milk	90 kcal	7 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In conclusion, Arby's offers a variety of healthy options that cater to protein-seeking customers. The 1/2 Pound Roast Beef Sandwich is the top pick, but there are plenty of other choices that balance calories and protein effectively. Whether you're looking for a filling meal or a lighter snack, Arby's has something for everyone. Don't forget to check out Nutrola for a free trial and discover how easy it is to maintain a healthy lifestyle.