Healthy Eating at Arby’s

Note: Whether you’ve had bariatric surgery or not, you’ll likely visit a fast-food or fast-casual restaurant at some point. With our rushed and busy lives, fast food may cross our minds. Often, we can get something to hold us over without destroying the diet, but it’s important to choose right. Speak to your bariatric practice and dietician for guidance…do not rely on this guide alone.

Arby’s, a fast food restaurant chain that has gained popularity over recent years, is not known as a healthy food joint. They slogan, after all, is “We Have the Meats”. In fact, the Arby’s president made it known in 2019 that they won’t serve plant-based meals. They boast meaty sandwiches, large portions and indulgent offerings. Protein will never be an issue here. Though not the healthiest choice, the Arby’s menu does have a few healthier options for those looking to make a better choice at the drive thru. However, even the “better” options are still not the greatest choice for a healthy meal. Always make sure to choose a meal high in protein and fiber, low in added fat and sodium, and not too high in overall calories.

Below are some of the better choices at Arby’s:

• Classic Roast Beef
  • 360 calories
  • 23g protein
  • 970mg sodium
• Chicken Tenders (3)
  • 370 calories
  • 23g protein
  • 1190 mg sodium
• Roast Beef Gyro
  • 540 calories
  • 24g protein
  • 1300mg sodium
• Chicken Slider
  • 230 calories
  • 11g protein
  • 620mg sodium
• Classic Chicken Sandwich
  • 510 calories
  • 24g protein
  • 860mg sodium

Unfortunately, Arby’s offers little in the way of salad or vegetable sides. The majority of their foods, if not deep fried, are high in saturated fat and sodium. The options above are a more balanced version of the options at Arby’s. While this restaurant chain isn’t great for a frequent lunch or dinner option, any foods can be enjoyed as part of a healthy diet!