Calories in an Arbys Small Roast Beef
Arby's pecan chicken salad sandwich is one of the near nutritious picks on the carte du jour, according local registered dietitian Nour Zibdeh. Photograph courtesy of flickr user mary_thompson.
The fast-nutrient-sandwich marketplace is non an easy 1 to conquer, simply information technology's reasonable to say Arby'southward has the whole "roast beef" quadrant in the bag. And it'southward a good niche to cover–the FDA recognizes roast beef as an actress-lean cut, which means it'due south pretty healthy as far equally meat goes. But are Arby's menu offerings wholesome enough to keep this calendar week'south expert in a good mood?
"They say they make 'good mood food' simply just the other day I said to my colleague, 'What does that actually mean?'" registered dietitianNour Zibdeh, MSsaysof Arby's, which has multiple locations in Northern Virginia and effectually the Beltway, simply still has nonetheless to open up in DC. "The options are not bad . . . the sodium is high, but for someone who eats out merely one repast a day and cooks the rest of their meals at habitation, it's okay."
If that doesn't sound like you, take a await beneath and acquire how to eat at Arby's without giving your trunk the blues.
Beef SANDWICHES (Ultimate Angus and Arby's Roast Beef)
• Worst–Beefiness 'north' cheddar (max): When ordered in the "max" portion, this simple sandwich–piled-high with thinly sliced roast beef, two slices of melted cheddar, and red ranch sauce all on an onion curl–packs a whopping ii,330 milligrams of sodium, 650 calories, and 110 milligrams of cholesterol (amid other scary stats). It even bests the decadent (but smaller) salary beef 'n' cheddar sandwich.
• Better–Beef 'n' cheddar (regular): At its archetype serving size with one slice of cheese, this particular clocks in at 440 calories, one,290 milligrams of sodium, and 18 grams of fat. "It has just half a gram of trans fat, and so I'm happy with that, only it has a lot of sodium. Information technology'southward non smashing, simply it'south not extremely bad as long equally the person doesn't have high blood pressure," Zibdeh says, calculation that she believes trans fat to be more than harmful than saturated fatty. "Only half a gram is the all-time you tin do on the menu, and it's a smaller sandwich." Lose the ranch sauce or skip the cheese to improve the stats.
• Best–Roast beef archetype: There's a reason Arby's signature beginning sandwich is on the Eat This, Not That-approved menu. Without toppings or condiments it's only 350 calories, 950 milligrams of sodium, and 12 grams of fat.
MARKET-FRESH SANDWICHES
• Worst–Roast turkey ranch and bacon sandwich: On kickoff glance it seems decent–it has lean roast turkey sliced in-store, honey wheat bread, and the starting time veggies we've seen so far in the analysis. But order this and you're eating 800 calories, 36 grams of fat, and ii,200 milligrams of sodium. (The bread is fabricated with enriched flour, non whole wheat, and the ranch, cheese, and bacon won't do your waistline any favors.) If you have an incurable jones for this sandwich, go for the wrap version instead.
• Better–Reuben: "I like this because it has zero trans fat, but the sodium is at 1,600 milligrams," Zibdeh says. "Still, the salt is most likely from the sauerkraut, and in that location's bear witness that sauerkraut has helpful probiotics." It's unclear whether Arby'southward sauerkraut is quality or of the canned variety, which would make a difference in the case for or confronting this option.
• Best–Pecan chicken salad sandwich: This creation puts a salad of red grapes, pecans, apples, and grilled craven betwixt two slices of love wheat. Unfortunately, it'due south all tossed in mayo, which takes the calories and fat all the way up to 840 and 44 grams, respectively. "A lot of the calories are from the pecans, which are full-bodied in fat; merely it'south healthy fat, so it'southward okay," Zibdeh explains.
Prime number-Cut CHICKEN
• Worst–5-piece chicken tenders: It should come as no surprise that fried, breaded chicken strips (probable coupled with fries or at least dipping sauces) are simply not worth the empty 590 calories.
• Best–Cravin' chicken (roast): Our expert says, "It's moderate calorie-wise, lowest in fat, and fifty-fifty though the sodium is comparable to that of the tenders, [this sandwich] weighs more and will be more filling than tenders." At 380 calories, 12 grams of fat, 1,000 milligrams of sodium, and with a little help from the tomato and lettuce, this is a decent tiffin option.
Although most people know the pitfalls of fast food, Zibdeh says that there'due south notwithstanding a truth about it that escapes most people.
"[It's] non just nearly what you're getting–the calories, sodium, and fat–it'due south most what you're missing," she explains. "When nosotros consume [fast nutrient] nosotros're not getting vitamins, minerals, or proper nutrients."
But Zibdeh as well says information technology's possible to enjoy dining out in moderation, and with a flake of mindfulness. Be careful with sauces, dips, and condiments–as she points out, Arby'south Buffalo dipping sauce is 720 milligrams of sodium all by itself. Try not to take too much cheese–if you have it at all, become for items that mention exactly how much you're getting (similar a sandwich with i slice of cheddar as opposed to a cup of mac and cheese). Finally, bandy the fries for a side salad to add together extra fiber, and remember that a wrap is commonly better than a sandwich considering it shaves off some carbs.
"A good for you eater probably could eat hither," our adept says. "Only non every day."
Follow Nour Zibdeh on Twitter at @NourRD, find her on Facebook, or contact her via her website, NOURition.
Source: https://www.washingtonian.com/2012/05/07/the-healthiest-and-scariest-options-on-arbys-menu/
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