Introduction
Craving fast food but trying to stay healthy? Arby’s, with its iconic curly fries and mountainous roast beef sandwiches, might not be the first place that springs to mind when you think of nutritious dining. Let’s be honest, it has a reputation for indulgence. However, dismissing Arby’s as a completely unhealthy option is a mistake. The truth is, with a little knowledge and smart choices, you can find healthier meals at Arby’s.
This article isn’t about pretending Arby’s is a health food store. It’s about navigating the menu strategically to minimize the damage and even find options that offer a decent serving of protein and nutrients while keeping calories, fat, and sodium in check. I’m a registered dietitian and this guide will walk you through the smartest, most nutritious, and yes, even healthiest food at Arby’s, empowering you to make informed decisions the next time that Arby’s craving hits. We’ll explore leaner protein sources, surprisingly decent side dishes, and modifications that can transform a potentially unhealthy meal into a more reasonable one. So, ditch the guilt and let’s dive in.
Understanding Nutritional Considerations at Arby’s
Before we highlight specific menu items, it’s crucial to understand the nutritional landscape we’re navigating. Fast food, in general, presents unique challenges to those seeking a balanced diet, and Arby’s is no exception. The primary pitfalls are excessive sodium, high levels of saturated and trans fats, added sugars, and often, overly generous portion sizes. These elements contribute to a high-calorie density, meaning you get a lot of calories for relatively little nutritional value.
Therefore, when searching for the healthiest food at Arby’s, we need to be mindful of several key nutrients. Calorie intake is paramount for weight management, whether you’re trying to lose, maintain, or gain weight. Saturated and trans fats should be minimized due to their link to increased risk of heart disease. Sodium, a common culprit in processed foods, can contribute to high blood pressure and water retention. Added sugars, often hidden in sauces and dressings, contribute to empty calories and can impact blood sugar levels. On the flip side, we want to prioritize meals that offer a good source of protein, which promotes satiety and supports muscle mass, and fiber, which aids digestion and helps you feel fuller for longer.
Fortunately, Arby’s provides nutritional information on their website and mobile app, allowing you to make informed choices. Take a moment to review these details before placing your order. This small step can make a big difference in your overall health.
The Healthiest Protein Options at Arby’s
Let’s face it, Arby’s is known for its meat. So, finding the leanest and healthiest protein sources is a crucial first step. Here are a few of the better choices:
The Roasted Turkey Farmhouse Salad (Without Dressing)
This might be one of the most surprising but actually quite reasonable options on the Arby’s menu. The Roasted Turkey Farmhouse Salad, especially when ordered without the creamy dressing, offers a good serving of lean protein from the roasted turkey breast. It also includes a mix of greens, tomatoes, and cheddar cheese. The key is to manage the dressing. The full-fat dressings can add a significant amount of calories and fat. Ask for a light vinaigrette on the side and use it sparingly, or even better, bring your own healthy dressing from home.
Nutritionally, the salad provides a decent amount of protein (around 20-25 grams depending on modifications), vitamins, and minerals from the vegetables. Be mindful of the cheese content, which contributes to saturated fat. By controlling the dressing, you significantly reduce the overall calorie and fat content, making it a viable option for a healthier meal.
The Classic Roast Beef Sandwich (No Sauce)
The classic roast beef sandwich, the cornerstone of the Arby’s brand, can actually be a relatively good choice, especially if you order it without the Arby’s sauce. Roast beef, in itself, is a fairly lean protein source compared to some other processed meats. The Arby’s sauce, while delicious to some, is packed with sodium and added sugars. By omitting it, you drastically reduce the unhealthy aspects of the sandwich.
The challenge, however, lies in the bun. The bread contributes a significant portion of the calories and carbohydrates. To make this option even healthier, consider removing the top bun or eating only half of the bun. This simple modification instantly cuts down on the overall calorie count. You could also pair it with a side salad (if available) to add some fiber and nutrients.
The Smoked Turkey Sandwich
Another good choice at Arby’s is the smoked turkey sandwich. Lean turkey is a great source of protein that won’t load you up with unnecessary calories and fat. As with the other sandwiches, modifications are key to making this a truly healthy option.
The main culprit here is often the mayonnaise. Request that they hold the mayo altogether or ask for a very light application. Even better, bring your own mustard or a healthier spread. Replacing the mayonnaise with mustard can save you a significant number of calories and unhealthy fats. Again, consider reducing the amount of bread by removing part of the bun.
Honorable Mentions
While not perfect, some other options can be made healthier with careful modifications. A wrap, for example, could be a decent choice if you focus on lean protein and load it up with vegetables while avoiding creamy sauces and excessive cheese.
Healthier Side Dish Choices
Choosing a healthy side can be just as important as selecting the main course. Forget the extra large curly fries; those can derail your healthy intentions. Here are some of the better options for a side dish.
Curly Fries (Small)
While still a fried food, a small order of curly fries at Arby’s provides the lowest calories option. If you are really craving the trademark fries, this is the way to go.
Market Fresh Salads
If available, and they often change, a Market Fresh salad offers a decent way to add some vegetables to your meal. However, be aware of the dressing and any high-calorie toppings like croutons or bacon bits. Choose a light vinaigrette and use it sparingly. Focus on the greens and vegetables, and avoid the creamy dressings.
Honorable Mentions
Other potential side dish options might include apple slices (if available) or a side salad with a light dressing.
Smart Drink Choices
Beverages can be a hidden source of empty calories and added sugars. Choosing the right drink is crucial for staying on track.
Water, Unsweetened Tea, and Diet Soda
These are the undisputed champions of healthy drink choices at Arby’s. Water is always the best option, providing hydration without any added calories or sugar. Unsweetened iced tea is a close second, offering a refreshing beverage with minimal impact on your calorie intake. Diet sodas, while not ideal for everyone, can be a decent alternative to sugary sodas if you’re craving something sweet but want to avoid the calories.
Avoid Sugary Drinks
Sugary sodas, fruit juices, and sweetened teas are loaded with empty calories and can quickly sabotage your healthy eating efforts. A single sugary drink can easily contain hundreds of calories and a significant amount of added sugar. These beverages offer little to no nutritional value and can contribute to weight gain and other health problems.
Coffee (Black)
Black coffee is another acceptable choice, offering a caffeine boost without the added calories of cream and sugar. However, be mindful of adding flavored syrups, creamers, or sugar, as these can quickly transform a healthy drink into a calorie bomb.
Making Healthier Modifications at Arby’s
Even if your initial choice isn’t the healthiest on the menu, you can make significant improvements by implementing a few simple modifications:
“Hold the Mayo/Sauce”
This is perhaps the single most effective way to reduce calories, fat, and sodium. Mayonnaise and creamy sauces are often packed with hidden calories and unhealthy fats. Requesting that they hold the mayo or sauce can save you a substantial amount of calories without sacrificing too much flavor.
“Go Easy on the Cheese”
Cheese is a great source of calcium, but it’s also high in fat and calories. Ask for less cheese on your sandwich or salad to cut down on the saturated fat content.
“Smaller Portions”
Opt for smaller sizes whenever possible. A small sandwich or a smaller side dish can significantly reduce your overall calorie intake. If you’re really craving something larger, consider sharing it with a friend.
“Add Veggies”
If possible, request extra lettuce, tomato, or onion on your sandwich. Adding vegetables increases the nutrient density of your meal and helps you feel fuller for longer.
Consider Ditching the Bun
If you’re trying to lower carbs or cut calories, consider ditching the top bun on your sandwich, or eating it open faced.
What to Avoid (or Limit) at Arby’s
Certain menu items are best avoided altogether or consumed only on rare occasions:
Fried Items
Curly fries, mozzarella sticks, and other fried items are loaded with unhealthy fats and calories. These foods offer little nutritional value and can contribute to weight gain and other health problems.
Loaded Sandwiches
Sandwiches that are loaded with cheese, bacon, and creamy sauces are typically high in calories, fat, and sodium. These options are best avoided or consumed in moderation.
Milkshakes and Desserts
Milkshakes, cookies, and other desserts are packed with sugar, fat, and calories. These treats should be reserved for special occasions and consumed sparingly.
Conclusion: Enjoying Arby’s Responsibly
Eating healthy at Arby’s is possible with mindful choices and strategic modifications. It’s about making informed decisions and prioritizing lean protein, healthier sides, and smart drink choices. It’s about recognizing the nutritional pitfalls and actively working to minimize their impact.
Remember the key takeaways: focus on lean protein sources like roasted turkey or roast beef (without the sauce), skip the creamy sauces and dressings, choose healthier sides like a side salad or apple slices (if available), and always be mindful of your portion sizes.
Ultimately, the key to enjoying Arby’s responsibly lies in moderation and balance. Treat it as an occasional indulgence rather than a regular part of your diet. By making smart choices and practicing portion control, you can satisfy your Arby’s craving without completely derailing your healthy eating goals. Always check the nutritional information on the Arby’s website or app to make informed decisions that align with your dietary needs. Happy (and healthy) Arby’s-ing!
