Arby’s Nutrition Guide: Calories, Protein, and Sodium Explained

Yes, you can check the full nutrition picture before you order, and the Classic Roast Beef is still the lightest full-size sandwich on the menu at 360 calories, 14g fat, 37g carbs, and 23 grams of protein. This Arby’s nutrition guide brings the key figures together in one place: calories, fat, carbs, protein, and sodium for the main sandwiches, chicken items, sides, and shakes, plus the lowest-calorie ways to build a meal. All figures below come from the official September 2026 guide for a standard build.

What Each Nutrition Number Means

Use this Arby’s nutrition table to read every category table below. The daily references are common FDA figures for a 2,000-calorie diet, not personal medical advice.

Arby’s Nutrition by Category

When you read Arby’s nutrition by category, the pattern is simple. Slow-roasted beef items stay in the middle of the range, fried chicken and cheese-heavy builds climb higher, and sides and shakes can quietly add as many calories as the sandwich itself. Compare items in the same category first, then check fry sizes.

Roast Beef Sandwiches

The jump from Classic to Double to Half Pound is almost entirely extra meat and fat. You gain about 15 grams of protein going from Classic to Double, but you also add 150 calories, 10g of fat, and 640mg of sodium, while carbs barely move (37g to 38g). That trade is worth it only if you actually need the extra protein.

Cheesesteaks

The Half Pound Cheesesteak is the highest-sodium single sandwich on this page at 3,720mg above a full day’s 2,300mg reference on its own and its 31g of saturated fat is also above the under-20g daily reference on its own.

Chicken Sandwiches and Tenders

Fried coating is why chicken carbs run high: a Crispy Chicken Sandwich carries 59g of carbs, close to a roast beef sandwich plus a small side, before any sauce is added.

Crafted Sandwiches

Sliders and Wraps

Sliders are the lowest-calorie mains on the menu, and the Roast Beef Slider at 180 calories is the lightest sandwich choice here.

Sides and Snacks

Steak Nuggets are the lowest-carb main item here at just 2g of carbs for 5 pieces, because they are beef with no bun and no breading. Fries are the opposite: a Curly Fries XL alone carries 71g of carbs, almost as much as a full sandwich.

Shakes, Desserts, and Drinks

Shakes are where sugar hides: a Medium Jamocha Shake carries 97g of sugars, more than most sandwiches carry in total carbs, and a Medium Chocolate Shake carries 99g.

How to Build a Lower-Calorie Meal

Start with the Classic Roast Beef, a Roast Beef Slider, or grilled-style turkey, then keep the rest of the order small. Choose a small side instead of a medium or large, skip the cheese sauce and creamy dipping sauce, and pick water instead of a shake. A Classic Roast Beef with a small order of Curly Fries comes to about 610 calories (360 + 250), 27g fat, 66g carbs, 26g protein, and 1,530mg sodium, while the same sandwich with medium fries and a Medium Jamocha Shake comes to 1,470 calories (360 + 410 + 700), 202g carbs, 102g sugars, and 2,330mg sodiu already over the daily sodium reference in one meal, before any sauce.

Watch the Sauces

Sauces deserve their own check, because they are small in size and easy to ignore. Plain Arby’s Sauce is about 15 calories per serving, Horsey Sauce is about 60, Ranch is about 100, and Honey Mustard is about 130. Two packets of a creamy sauce can add more calories than moving from small to medium fries.

Arby’s Nutrition: Carbs, Fat, and Sugar

Carbs at Arby’s come mostly from three places, not from the meat. A sesame seed bun alone carries about 36g of carbs, fries carry 29g (Small Curly) to 81g (XL Crinkle), and a Medium shake carries 93g to 116g. Fiber stays low most sandwiches carry just 2g to 5g — so net carbs are usually close to total carbs here.

Fat and Sugar

Fat follows cheese, bacon, and frying. The lightest fat choices are Steak Nuggets at 5g for 5 pieces and the Classic Roast Beef at 14g. Cheese-heavy builds climb fast: a Half Pound Beef ‘n Cheddar carries 39g of fat with 14g saturated, and a Half Pound Cheesesteak carries 63g of fat with 31g saturated. Sugar follows drinks and desserts, not sandwiches: most sandwiches carry 2g to 16g of sugars, while a Medium shake carries 85g to 99g.

Sodium, Protein, and Portion Sizes

For Arby’s nutrition, protein is the strongest part of this menu. Roast beef gives solid protein for its calories, and the Half Pound Roast Beef, at 48 grams of protein, is one of the highest-protein single items in fast food. Sodium is the weaker side. Many sandwiches pass 1,000mg, the Classic French Dip & Swiss with au jus reaches 2,540mg, the Half Pound Beef ‘n Cheddar reaches 2,530mg, and the Half Pound Cheesesteak reaches 3,720mg, which is above a full day’s common 2,300mg reference level on its own. If sodium matters, stay with the Classic size and skip extra cheese, bacon, and salty sides.

Portion Size Matters

Portion size is the second trap. Fries are the clearest example: the same Curly Fries go from 250 calories in a Small to 600 in an XL, and from 29g of carbs to 71g. Always check which size a table is showing before you compare two items.

Allergy and Gluten-Free Questions

This page covers nutrition numbers only. For allergens, gluten-free options, and safe ordering, see the Arby’s Allergen Menu page.

Full-Day Totals

If you are tracking Arby’s nutrition for a full day, remember that these figures are for one standard serving. A combo or a dessert changes the day’s total fast, so check the sandwich first, then the side size, then the drink, in that order.

Frequently Asked Questions