Restaurants
Lowest calorie Arby's orders
The lightest mains, sides, sauces and drinks at Arby's, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Arby's nutrition.
Arby's meals, added up
A lighter meal: 560 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham & Swiss Melt | 380 | 26 g | 40 g | 13 g |
| Seasoned Curly Fries (1 1/3 cup) | 180 | 3 g | 22 g | 9 g |
| Coca-Cola Zero Sugar | 0 | 0 g | 0 g | 0 g |
| Total | 560 | 29 g | 62 g | 22 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Ham Slider at 170 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham Slider | 170 | 11 g | 19 g | 6 g |
| Jalapeño Roast Beef Slider | 180 | 10 g | 16 g | 7 g |
| Roast Beef Slider | 180 | 11 g | 18 g | 7 g |
| Chicken Slider | 230 | 11 g | 25 g | 9 g |
| Buffalo Chicken Slider | 260 | 10 g | 26 g | 12 g |
| Classic Roast Beef | 360 | 23 g | 37 g | 14 g |
| Ham & Swiss Melt | 380 | 26 g | 40 g | 13 g |
| Honey Mustard Chicken Wrap | 380 | 15 g | 34 g | 21 g |
| Ranch Chicken Wrap | 400 | 16 g | 32 g | 23 g |
| Super Roast Beef | 440 | 23 g | 43 g | 19 g |
| Classic Beef 'N Cheddar | 450 | 23 g | 45 g | 20 g |
| Double Roast Beef | 510 | 38 g | 38 g | 24 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Half Pound Roast Beef gives 48 g of protein for 610 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Half Pound Roast Beef | 610 | 48 g | 38 g | 30 g |
| Double Roast Beef | 510 | 38 g | 38 g | 24 g |
| Quarter Pound Pulled Pork Sandwich | 510 | 37 g | 38 g | 24 g |
| Ham & Swiss Melt | 380 | 26 g | 40 g | 13 g |
| Quarter Pound Brisket Sandwich (Spicy) | 520 | 34 g | 62 g | 15 g |
| Quarter Pound Brisket Sandwich (Sweet) | 530 | 34 g | 64 g | 15 g |
| Classic Roast Beef | 360 | 23 g | 37 g | 14 g |
| Smokehouse Brisket | 590 | 35 g | 48 g | 29 g |
Lightest breakfast
Breakfast items from 340 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bacon Biscuit | 340 | 10 g | 36 g | 17 g |
| Ham Biscuit | 340 | 13 g | 37 g | 16 g |
| Chicken Biscuit | 390 | 13 g | 44 g | 18 g |
| Ham, Egg & Cheese Wrap | 400 | 20 g | 31 g | 21 g |
| Bacon, Egg & Cheese Wrap | 410 | 18 g | 29 g | 24 g |
| Ham, Egg & Cheese Croissant | 410 | 21 g | 30 g | 23 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Seasoned Curly Fries at 180 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seasoned Curly Fries (1 1/3 cup) | 180 | 3 g | 22 g | 9 g |
| Crinkle Fries - Kids | 250 | 3 g | 32 g | 12 g |
| Crinkle Fries - Small | 250 | 3 g | 32 g | 12 g |
| Curly Fries - Kids | 250 | 3 g | 29 g | 13 g |
| Curly Fries - Small | 250 | 3 g | 29 g | 13 g |
| Potato Cakes (2) | 250 | 2 g | 23 g | 14 g |
Sauces and dressings
Per serving. They range from 10 kcal (Buffalo Dipping Sauce) to 130 kcal (Honey Mustard Dipping Sauce).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Dipping Sauce | 10 | 0 g | 2 g | 1 g |
| Arby's Sauce | 15 | 0 g | 3 g | 0 g |
| Marinara Sauce | 20 | 1 g | 4 g | 0 g |
| Cheddar Cheese Sauce - 0.75 oz | 25 | 0 g | 2 g | 2 g |
| Cheddar Cheese Sauce | 50 | 1 g | 4 g | 3.5 g |
| Bronco Berry Sauce | 60 | 0 g | 15 g | 0 g |
| Honey Mustard Dipping Sauce | 130 | 0 g | 5 g | 13 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Jamocha Shake - Large, is 980 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coca-Cola Zero Sugar | 0 | 0 g | 0 g | 0 g |
| Coca-Cola Zero Sugar - No Ice (Medium) | 0 | 0 g | 0 g | 0 g |
| Diet Dr Pepper | 0 | 0 g | 0 g | 0 g |
| Minute Maid Zero Sugar Lemonade - with 50% Ice Fill (Medium) | 5 | 0 g | 2 g | 0 g |
| Minute Maid Zero Sugar Lemonade - No Ice (Small) | 8 | 0 g | 2 g | 0 g |
| Minute Maid Zero Sugar Lemonade - with 50% Ice Fill (Large) | 8 | 0 g | 3 g | 0 g |
| Minute Maid Zero Sugar Lemonade | 10 | 0 g | 2 g | 0 g |
| Minute Maid Zero Sugar Lemonade - No Ice (Medium) | 10 | 0 g | 3 g | 0 g |
Arby's calorie traps
- Jamocha Shake - Large: 980 kcal. About 49% of a 2,000 kcal day in one item.
- Chocolate Shake - Large: 970 kcal. About 48% of a 2,000 kcal day in one item.
- Sausage Gravy Biscuit-Double: 960 kcal. About 48% of a 2,000 kcal day in one item.
- Quarter Pound Brisket Bowl (Sweet): 870 kcal. About 44% of a 2,000 kcal day in one item.
- Quarter Pound Brisket Bowl (Spicy): 860 kcal. About 43% of a 2,000 kcal day in one item.
How to order low calorie at Arby's
- Start with the lightest mains. The Ham Slider is 170 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Half Pound Roast Beef has 48 g of protein for 610 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Coca-Cola Zero Sugar is 0 kcal; the Jamocha Shake - Large is 980.
- Choose the sauce on purpose. Sauces and dressings run from 10 to 130 kcal per serving.
- Know the heavy hitters. The Jamocha Shake - Large is 980 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Arby's menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Arby's’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Arby's calorie questions
What is the lowest calorie main at Arby's?
The Ham Slider, at 170 kcal with 11 g of protein, is the lightest main in the FatSecret database. Next are the Jalapeño Roast Beef Slider (180 kcal) and the Roast Beef Slider (180 kcal).
What is the best high-protein, low-calorie order at Arby's?
The Half Pound Roast Beef: 48 g of protein for 610 kcal. The Double Roast Beef is next with 38 g for 510 kcal.
What is the lowest calorie breakfast at Arby's?
The Bacon Biscuit, at 340 kcal with 10 g of protein.
What is the lowest calorie drink at Arby's?
The Coca-Cola Zero Sugar, at 0 kcal. Avoid the Jamocha Shake - Large if you are counting: it is 980 kcal.
What is the highest calorie item at Arby's?
The Jamocha Shake - Large, at 980 kcal, is the heaviest item in the FatSecret database for Arby's.