 Arby's Mixed Bag
The Arby's website has a nutrtition guide that's very easy navigate. You can add and remove toppings to see how the calories and fat change and it's a snap to use. There are some good choices on their menu, and some are made even better by saying hold the mayo.  Love them just as they are
It seems to be all about portions at Arby's. The sandwiches we can tell you to love just as they are are little. - Junior Roast Beef Sandwich: 272 calories, 10 g fat, 2 g fiber isn't bad for a fast food sandwich. We should warn you, though, there's no such thing as low sodium at Arby's--this one has 740 mg which is less than almost everything else on the menu.
- Ham & Swiss Melt Sandwich: 275 calories, 6 g fat, 1 g fiber. This one's not too shabby either.
 Magical Makeovers
- Chicken Fillet Sandwich -- Grilled: At first glance, this baby is a little points heavy for a chicken sandwich. But run it through the calculator and you'll see you can peel the mayo off along with 105 calories and 11.5 g of fat. That brings this substantial sandwich down to 309 calories, 6 g of fat, 2 g of fiber and 6 points. Not bad at all for fast food!
- Santa Fe Shocker! Now this makeover will be fun. We start with the Santa Fe Salad. The original model features breaded chicken fingers, and weighs in at 499 calories, 23 g of fat, 7 g fiber for a hefty 11 points before you put any dressing on it. Wave your magic wand, and ask for grilled chicken and hold the cheese and you get...
197 calories, 3.3 g fat, 6 g fiber. Save 8 points!!
 Surprising Snares
Of alll the snares we found at Arby's, the most shocking pitfalls here were the wraps. Now theoretically, the wraps were an answer to low-carb dieting. So why are they all packed with carbs and fat? The Sour Rye wrap, just the wrap with nothing in it, is 230 calories, 5 g fat, and 37 carbs. Surely the wheat tortilla wrap is better right? 230 calories, 6 g fat, and 38 g carbs. But even more shocking, the wheat wrap has 620 mg of sodium! You're better off with the standard sesame bun which by comparison is quite a lightweight at 177 calories, 3 g fat, 314 mg sodium and 1 g fiber.  Fat Foes
We're pleased to report that we don't have any of those 100 g of fat nightmares seen at some other fast food restaurants. There are still some scary items here though so beware. - Onion Petals - large: We wouldn't expect onions batter dipped and fried to be good for you, but we just want to point out...57 grams of fat here!
- Mozzarella sticks - large: The same goes for fried cheese, but just to make sure you know...56 g of fat in this baby.
- Roast Beef & Swiss Sandwich: 41 g of fat here. You can knock off 14.7 by asking for this with no sauces.
- Chicken Salad with Pecans Sandwich: 38 g of fat here, and not much chance for redemption as all that tasty mayo is mixed in with the chicken. You could ditch 7 g by asking for this without bread.
Calorie KillersThe calorie monster on this menu surprised us. I mean, how do you mess up turkey this badly? - Roast Turkey Ranch & Bacon Sandwich: Load up your relatively skinny turkey with sauces and cheese and slap it on fatty bread, and you build yourself a 834 calorie sandwich packed with 38 g of fat. But even more disturbing is the 2258 mg of sodium you'll be scarfing down as well. Run far and fast from this little nightmare!
 The bottom line
As with most fast-food establishment, it's buyer beware. There are some good guys and a lot more bad guys here. The sodium involved with nearly everything on this menu makes it a tough recommendation, but if you need to grab something quick for lunch, there are some choices that won't break your points budget. |
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