Arby’s Nutrition & Allergen Information 2026

✅ Updated 2026

Whether you are counting calories, tracking macros, managing a food allergy, or simply trying to order smarter at Arby’s, this guide covers the complete picture in one place. Every table below is sourced from Arby’s officially published nutrition PDF, effective April 2026, and covers all active menu categories from breakfast and roast beef to burgers, chicken, sides, drinks, and limited-time items.

Understanding Arby’s Nutrition Facts

Arby’s nutrition facts follow FDA rounding regulations and are published per standard serving size. For items sold in multiple sizes, like Curly Fries (Small through XL) or Chicken Tenders (2, 3, or 5 piece), always check the specific size you plan to order, as calories and macros scale accordingly.

What sets Arby’s apart nutritionally is its use of whole-cut, slow-roasted meats, roast beef, smoked brisket, oven-roasted turkey, and corned beef, rather than formed patties. This generally means higher protein content and more natural fat distribution. The protein-to-calorie ratio is strongest in the roast beef and turkey categories.

⚠️ Allergy note: All fried menu items are cooked in shared oil. Items not listed as containing a specific allergen can still come into contact with it during cooking. For severe allergies, contact Arby’s directly at 1-800-599-2729 before ordering.

Arby’s Breakfast Nutrition

Arby’s breakfast runs from 340-calorie biscuit sandwiches to the 960-calorie Sausage Gravy Biscuit Double. For the best protein-to-calorie ratio at breakfast, the Ham, Egg & Cheese Sourdough (460 cal / 26g protein) is the standout. For the lowest sodium, choose the Bacon & Cheese Croissant (740 mg sodium / 330 cal).

All breakfast sandwiches contain wheat, egg, milk, and soy. See the full Arby’s Breakfast Menu for prices.

✅ Lowest-sodium breakfast: Bacon & Cheese Croissant (740 mg)  |  Best protein-to-calorie: Ham, Egg & Cheese Sourdough, 26g protein / 460 cal  |  Highest sodium to avoid: Sausage Gravy Biscuit Double, 3,490 mg

Arby’s Limited-Time Items Nutrition

Arby’s current limited-time lineup centers on the Quarter Pound BBQ items introduced in spring 2026. The Quarter Pound Pulled Pork Sandwich (Sweet) at 420 cal / 25g protein is one of the more calorie-efficient premium sandwiches on the menu. The bowls carry significantly more calories due to the White Cheddar Mac ‘n Cheese base, the Chopped Brisket Bowl reaches 870 calories. The French Dip Royale is the highest-sodium item in this category at 2,930 mg.

Arby’s Roast Beef Nutrition

The roast beef category is where Arby’s protein advantage is most visible. The Classic Roast Beef delivers 23g protein at just 360 calories, the leanest standard sandwich on the menu. Scaling up to the Half Pound Roast Beef brings 48g protein at 610 calories. The key trade-off is sodium: the Half Pound Beef ‘n Cheddar reaches 2,530 mg versus 970 mg for the Classic. For the full ordering guide, see the Arby’s Roast Beef Menu.

Arby’s Burgers Nutrition

Arby’s burgers are built on toasted brioche buns with thick ground beef patties. The Double Big Cheesy Bacon Burger delivers 60g protein at 990 calories, exceptional protein density, though its 2,346 mg sodium makes it an occasional choice. All burgers contain egg, milk, soy, and wheat. For full pricing, see the Arby’s Burger Menu.

Arby’s Chicken Nutrition

Arby’s chicken uses an all-white-meat crispy fillet. The Chicken Bacon Swiss and Chicken Cordon Bleu both deliver 35g protein at 650 calories, the strongest protein-to-calorie performers in this category. Chicken Tenders (3 pc) at 370 cal / 23g protein are a well-balanced bun-free option. All chicken items may contain fish due to shared fryer oil, critical for fish allergy sufferers.

Arby’s Crafted Sandwiches Nutrition

The Crafted category features Arby’s most flavor-complex builds. The Turkey Ranch & Bacon leads at 46g protein but also carries 2,480 mg sodium. The Ham & Swiss Melt (380 cal / 26g protein) is the most calorie-efficient option here. The Roast Beef Gyro at 540 cal / 24g protein, with lettuce, tomato, and onion, is the choice most frequently recommended by registered dietitians for its nutrient density. Visit Arby’s sandwich menu for available items and prices guide.

Arby’s Sides Nutrition

Sides can significantly impact total meal calories. A Small Curly Fry at 250 calories is reasonable; XL Curly Fries at 600 calories and 1,360 mg sodium push moderate meals into high-calorie territory. Swapping fries for Tree Top Applesauce (45 cal) saves over 200 calories. Note: Crinkle Fries contain egg, milk, and soy, unlike Curly Fries, which matters for dairy or egg intolerances.

Arby’s Value Menu Nutrition

The Arby’s Value Menu offers the most calorie-efficient protein on the entire menu. The Ham Slider at 170 cal / 11g protein and Roast Beef Slider at 180 cal / 11g protein let you eat two sliders for roughly the same calories as one standard sandwich while still getting 20g+ protein combined. Avoid shakes if managing sugar, the Small Jamocha and Chocolate Shakes each hit 74–76g sugar per serving.

Arby’s Kids Menu Nutrition

The Arby’s Kids Menu is built around portion control. The Chicken Tenders 2-piece (160 cal / 13g protein) is the best protein-to-calorie option for kids. For sides and drinks, Applesauce (45 cal) and Lowfat White Milk (90 cal / 7g protein) are the two most nutritionally sound pairings. Chocolate Milk adds 150 calories and 23g sugar, worth noting for sweeter meals.

Arby’s Drinks Nutrition

Zero-calorie options, water, Coca-Cola Zero Sugar, Diet Coke, Unsweet Tea (5 cal), are the smartest drink choices at Arby’s. Full-sugar fountain sodas add 120–140 empty calories per small serving. Lemonades carry more calories than most expect: Small Classic Lemonade has 110 cal and 27g sugar, comparable to a regular Coca-Cola. Milk provides added protein that fountain drinks cannot, which is useful in a protein-focused meal.

Best Low-Calorie & High-Protein Options at Arby’s

The most effective low-calorie strategy at Arby’s: choose a lean protein, skip or downsize fried sides, and drink water or Unsweet Tea. The Classic Roast Beef (360 cal) + Applesauce (45 cal) + Water = a complete meal under 410 calories with 23g protein.

Items to Limit or Avoid

• Sausage Gravy Biscuit Double — 3,490 mg sodium (exceeds entire FDA daily limit)
• French Dip Royale — 2,930 mg sodium
• Classic French Dip & Swiss — 2,540 mg sodium
• Small Jamocha / Chocolate Shake — 74–76g sugar per serving
• Double Big Cheesy Bacon Burger — 2,346 mg sodium
• Apple / Cherry Turnover — 39–40g sugar each
• XL Curly Fries — 600 cal / 1,360 mg sodium

Arby’s Allergen Information 2026

As of 2023, federal regulations require all U.S. food establishments to track and disclose nine major allergens. Arby’s publishes a complete allergen guide updated monthly, the most recent version is dated April 2026. All data below matches that official publication.

Arby’s Restaurant Group, Inc., its franchisees and employees do not assume responsibility for a particular allergy or sensitivity to any food provided in their restaurants. Always consult the latest published PDF at arbys.com or call 1-800-599-2729 before ordering if you have a severe allergy.

Customers with celiac disease or severe wheat allergies should order unbreaded proteins (roast beef, ham, smoked brisket, oven-roasted turkey) without a bun and avoid all fried sides. Gluten-free buns are not available at standard U.S. locations.

Tips for Ordering Healthier at Arby’s

Getting even two of four key decisions right, protein choice, portion size, side, and drink, makes a meaningful difference in total calories and sodium for your Arby’s meal.

Frequently Asked Questions