The leaner, protein-forward roast beef picks and the ones to keep occasional, built from Arby's own published US nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Arby's. "Arby's" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Arby's in their official US Nutrition & Allergen Information guide, per published serving. Menus change; verify in the restaurant (updated August 2026 (Arby's published US Nutrition & Allergen Information, the edition titled AUG 2026)).
The quick take
Arby's is built on roast beef, and that is the GLP-1 move: a Classic Roast Beef is 360 calories, 23 g protein, and 970 mg sodium, one of the leaner protein-per-calorie picks on the menu. The one thing to control is size. The Double Roast Beef jumps to 510 calories and 1,610 mg sodium and the Half Pound to 610 and 2,040 mg, so the Classic is the pick. Roast beef sliders are the lightest way to eat here at 180 calories and 11 g protein each, and a ham slider is 170. The traps are the cheesesteaks (an Angus Cheesesteak is 690 calories and 2,110 mg sodium, the Half Pound 1,110 and 3,720 mg), the Beef 'n Cheddar line (450 to 740 calories, 1,280 to 2,530 mg sodium), and the crispy chicken sandwiches (530 to 650 calories, 1,410 to 2,100 mg). Sodium is the real story: even the lean roast beef is high, and sandwiches run from about 520 mg on a slider to 3,720 mg on the Half Pound Cheesesteak, so skip the curly fries and shakes that pile on more.
Half Pound Roast BeefBest fit
48 g protein · 610 cal · 38 g carbs · 30 g fat · 2 g fiber
watch: 2040 mg sodium
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density7.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat44.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium2040 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Double Roast BeefBest fit
38 g protein · 510 cal · 38 g carbs · 24 g fat · 2 g fiber
watch: 1610 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat42.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodium1610 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham & Swiss MeltGood fit
26 g protein · 380 cal · 40 g carbs · 13 g fat · 2 g fiber
watch: 1370 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium1370 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Half Pound Beef 'n CheddarGood fit
49 g protein · 740 cal · 48 g carbs · 39 g fat · 2 g fiber
watch: 2530 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium2530 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham SliderGood fit
11 g protein · 170 cal · 19 g carbs · 6 g fat · 0 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Roast BeefGood fit
23 g protein · 360 cal · 37 g carbs · 14 g fat · 2 g fiber
23 g protein · lower fat
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density360 kcalflag if density under 4 and 300 kcal or moreok
Sodium970 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic French Dip & Swiss with Au JusGood fit
34 g protein · 530 cal · 50 g carbs · 21 g fat · 2 g fiber
watch: 2540 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density530 kcalflag if density under 4 and 300 kcal or moreok
Sodium2540 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tenders (5)Good fit
39 g protein · 610 cal · 47 g carbs · 30 g fat · 3 g fiber
watch: 1990 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1990 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Double Beef 'n CheddarGood fit
39 g protein · 630 cal · 48 g carbs · 32 g fat · 2 g fiber
watch: 2100 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodium2100 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tenders (3)Good fit
23 g protein · 370 cal · 28 g carbs · 18 g fat · 2 g fiber
23 g protein · lower fat
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density370 kcalflag if density under 4 and 300 kcal or moreok
Sodium1190 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Roast Beef SliderGood fit
11 g protein · 180 cal · 18 g carbs · 7 g fat · 1 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium520 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Ranch & Bacon SandwichGood fit
46 g protein · 800 cal · 79 g carbs · 34 g fat · 5 g fiber
watch: 2480 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.3% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density800 kcalflag if density under 4 and 300 kcal or moreok
Sodium2480 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Arby's MeltGood fit
18 g protein · 330 cal · 39 g carbs · 12 g fat · 2 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat32.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium940 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Angus CheesesteakGood fit
38 g protein · 690 cal · 61 g carbs · 34 g fat · 4 g fiber
watch: 2110 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density690 kcalflag if density under 4 and 300 kcal or moreok
Sodium2110 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Bacon Swiss SandwichGood fit
35 g protein · 650 cal · 61 g carbs · 30 g fat · 4 g fiber
watch: 1760 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1760 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Cordon Bleu SandwichGood fit
35 g protein · 650 cal · 59 g carbs · 30 g fat · 4 g fiber
watch: 1790 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1790 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
ReubenGood fit
37 g protein · 680 cal · 62 g carbs · 31 g fat · 4 g fiber
watch: 2420 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodium2420 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Super Roast BeefGood fit
23 g protein · 440 cal · 43 g carbs · 19 g fat · 3 g fiber
23 g protein · lower fat
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium1080 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Beef 'n CheddarGood fit
23 g protein · 450 cal · 45 g carbs · 20 g fat · 2 g fiber
watch: 1280 mg sodium
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium1280 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham & Swiss SandwichGood fit
37 g protein · 730 cal · 81 g carbs · 29 g fat · 5 g fiber
watch: 1760 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density730 kcalflag if density under 4 and 300 kcal or moreok
Sodium1760 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken SliderGood fit
11 g protein · 230 cal · 25 g carbs · 9 g fat · 1 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.2% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium620 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Crispy Chicken SandwichGood fit
24 g protein · 530 cal · 59 g carbs · 22 g fat · 4 g fiber
watch: 1410 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density530 kcalflag if density under 4 and 300 kcal or moreok
Sodium1410 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Buffalo Chicken SandwichGood fit
24 g protein · 530 cal · 59 g carbs · 22 g fat · 4 g fiber
watch: 2100 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density530 kcalflag if density under 4 and 300 kcal or moreok
Sodium2100 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Roast Beef GyroGood fit
24 g protein · 540 cal · 48 g carbs · 29 g fat · 3 g fiber
watch: 1300 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium1300 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Angus Half Pound CheesesteakLower fit
66 g protein · 1110 cal · 72 g carbs · 63 g fat · 5 g fiber
watch: higher fat (51.1% of calories), 3720 mg sodium
Show the math
Protein66 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.1% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1110 kcalflag if density under 4 and 300 kcal or moreok
Sodium3720 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Ranch Chicken WrapLower fit
16 g protein · 400 cal · 32 g carbs · 23 g fat · 1 g fiber
watch: higher fat (51.7% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.7% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodium1000 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey Mustard Chicken WrapLower fit
15 g protein · 380 cal · 34 g carbs · 21 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium990 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Buffalo Chicken SliderLower fit
10 g protein · 260 cal · 26 g carbs · 12 g fat · 1 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium910 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Greek GyroLower fit
23 g protein · 700 cal · 55 g carbs · 44 g fat · 4 g fiber
watch: higher fat (56.6% of calories), energy-dense, low protein, 1370 mg sodium
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.6% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1370 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving as Arby's lists it (one sandwich, one slider, or a stated tender count); Arby's publishes a serving weight in grams for each item, so gram weights are real. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Ham & Swiss MeltGood fit
26 g protein · 380 cal · 13 g fat · 1370 mg sodium
watch: 1370 mg sodium
Show the math
Protein26 gstrong at 25 g or morestrong
Protein density6.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat30.8% of caloriesflag over 37.5% or friedok
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density380 kcalflag if density under 6 and 300 kcal or moreok
Sodium1370 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham SliderGood fit
11 g protein · 170 cal · 6 g fat · 600 mg sodium
11 g protein · lower fat
Show the math
Protein11 gstrong at 25 g or morebelow 25 g
Protein density6.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat31.8% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density170 kcalflag if density under 6 and 300 kcal or moreok
Sodium600 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Roast BeefGood fit
23 g protein · 360 cal · 14 g fat · 970 mg sodium
watch: 970 mg sodium
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density6.4 g per 100 kcalstrong at 10+, weak under 6moderate
Fat35% of caloriesflag over 37.5% or friedok
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density360 kcalflag if density under 6 and 300 kcal or moreok
Sodium970 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Roast Beef SliderGood fit
11 g protein · 180 cal · 7 g fat · 520 mg sodium
11 g protein · lower fat
Show the math
Protein11 gstrong at 25 g or morebelow 25 g
Protein density6.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat35% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density180 kcalflag if density under 6 and 300 kcal or moreok
Sodium520 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tenders (3)Lower fit
23 g protein · 370 cal · 18 g fat · 1190 mg sodium
watch: higher fat (43.8% of calories), 1190 mg sodium
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density6.2 g per 100 kcalstrong at 10+, weak under 6moderate
Fat43.8% of caloriesflag over 37.5% or friedflagged
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density370 kcalflag if density under 6 and 300 kcal or moreok
Sodium1190 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Beef 'n CheddarLower fit
23 g protein · 450 cal · 20 g fat · 1280 mg sodium
watch: higher fat (40% of calories), energy-dense, low protein, 1280 mg sodium
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density5.1 g per 100 kcalstrong at 10+, weak under 6low density
Fat40% of caloriesflag over 37.5% or friedflagged
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density450 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1280 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the leanest, highest-protein order at Arby's?
A Classic Roast Beef: 360 calories, 23 g of protein, and 970 mg of sodium, one of the best protein-per-calorie picks on the menu. If you want it lighter, two roast beef sliders are 180 calories and 11 g of protein each, so a pair is 360 calories for 22 g of protein.
Roast beef or a Beef 'n Cheddar at Arby's?
The plain Classic Roast Beef is the leaner pick at 360 calories, 14 g fat, and 970 mg sodium. The Classic Beef 'n Cheddar adds the cheddar sauce and a sweeter bun for 450 calories and 1,280 mg sodium at the same 23 g of protein, so you pay about 90 calories and 310 mg of sodium for the cheese.
Are the sliders a good pick on a GLP-1?
Yes, they are the lightest way to eat at Arby's. A Roast Beef Slider is 180 calories, 11 g of protein, and 520 mg of sodium, the lowest sodium of any sandwich here, and a Ham Slider is 170 calories. Two of them make a right-sized, protein-forward meal.
What about the chicken at Arby's?
The chicken here is all crispy-fried, so it runs higher in fat and sodium than the roast beef. Three Chicken Tenders are 370 calories, 23 g of protein, and 1,190 mg sodium, which is a reasonable protein pick, but the crispy chicken sandwiches climb to 530 to 650 calories and 1,410 to 2,100 mg sodium. If you want lean protein, the roast beef beats the fried chicken.
How high is the sodium at Arby's?
High across the board. Even the lean Classic Roast Beef is 970 mg, and it climbs fast: the Double Roast Beef is 1,610 mg, the Reuben 2,420 mg, and the Half Pound Cheesesteak 3,720 mg, more than a full day's sodium in one sandwich. Sliders keep it lowest at 520 to 910 mg. Skip the curly fries to keep the total down.
Cross-chain picks and head-to-heads, scored the same published way.
