Counting Calories at Arby’s

Thinking Arby’s? My answer would have to be, “Pretty much always.” Breakfast, lunch, supper, Survivor snacks, Monday Night Football snacks, One Life to Live snacks….it’s always the right time for Arby’s.

But now, the moment of truth. Let’s see just how many of our allowed daily calories are spent at Arby’s, and just how healthy the exchange is.

THE STARS OF THE SHOW:

Arby’s Sauce = 15 Calories and 177 mg Sodium

Arby’s Melt = 303 Calories and 921 mg Sodium

Bacon Beef ‘n Cheddar Sandwich = 521 Calories and 1574 mg Sodium

Beef ‘n Cheddar Sandwich = 445 Calories and 1275 mg Sodium

French Dip & Swiss Sandwich = 473 Calories and 1680 mg Sodium

Ham & Swiss Melt Sandwich = 275 Calories and 1117 mg Sodium

Horsey Sauce = 62 Calories and 173 mg Sodium

Kids Meal - Junior Roast Beef Sandwich = 273 Calories and 740 mg Sodium

Large Roast Beef Sandwich = 547 Calories and 1869 mg Sodium

Regular Roast Beef = 320 Calories and 953 mg Sodium

Medium Roast Beef = 416 Calories and 1379 mg Sodium

Sourdough Ham Melt = 380 Calories and 1280 mg Sodium

Sourdough Roast Beef Melt = 356 Calories and 1047 mg Sodium

Super Roast Beef = 398 Calories and 1061 mg Sodium

Swiss Melt = 304 Calories and 918 mg Sodium

Spicy Three Pepper Sauce = 22 Calories and 140 mg Sodium

THE CHICKEN:

Chicken Bacon & Swiss - Crispy = 624 Calories and 1320 mg Sodium

Chicken Bacon & Swiss - Grilled = 461 Calories and 1333 mg Sodium

Chicken Cordon Bleu Sandwich - Crispy = 651 Calories and 1547 mg Sodium

Chicken Cordon Bleu Sandwich - Grilled = 488 Calories and 1560 mg Sodium

Chicken Fillet Sandwich - Crispy = 577 Calories and 900 mg Sodium

Chicken Fillet Sandwich - Grilled = 414 Calories and 913 mg Sodium

Chicken Tenders - 3 piece = 379 Calories and 1188 mg Sodium

Chicken Tenders - 5 piece = 630 Calories and 1977 mg Sodium

Honey Mustard Dipping = 129 Calories and 151 mg Sodium

BBQ Dipping Sauce = 44 Calories and 343 mg Sodium

Buffalo Dipping Sauce = 10 Calories and 790 mg Sodium

Popcorn Chicken - Regular = 365 Calories and 1145 mg Sodium

Popcorn Chicken - Large = 531 Calories and 1666 mg Sodium

Popcorn Chicken Shakers = 584 Calories and 2795 mg Sodium

THE SUBS:

Philly Beef Toasted Sub = 738 Calories and 1881 mg Sodium

French Dip & Swiss Toasted Sub = 621 Calories and 3397 mg Sodium

Classic Italian Toasted Sub = 827 Calories and 2495 mg Sodium

Turkey Bacon Club Toasted Sub = 619 Calories and 2052 mg Sodium

THE SIDES:

Bronco Berry Dipping Sauce = 122 Calories and 36 mg Sodium

Cheddar Fries - Medium = 466 Calories and 1310 mg Sodium

Cheddar Cheese Sauce - side = 62 Calories and 173 mg Sodium

Cool Ranch Sour Cream Dipping Sauce = 30 Calories and 181 mg Sodium

Curly Fries - Large = 631 Calories and 1476 mg Sodium

Curly Fries - Medium = 397 Calories and 928 mg Sodium

Curly Fries - Small = 338 Calories and 791 mg Sodium

Homestyle Fries - Large = 566 Calories and 1029 mg Sodium

Homestyle Fries - Medium = 377 Calories and 686 mg Sodium

Homestyle Fries - Small = 302 Calories and 549 mg Sodium

Jalapeno Bites (Crazy Yum!) - Large (10) = 611 Calories and 1052 mg Sodium

Jalapeno Bites (Crazy Yum!) - Regular (5) = 305 Calories and 526 mg Sodium

Loaded Potato Bites - Large (10) = 707 Calories and 1601 mg Sodium

Loaded Potato Bites - Regular (5) = 353 Calories and 800 mg Sodium

Mozzarella Sticks - Large (8) = 849 Calories and 2730 mg Sodium

Mozzarella Sticks - Regular (4) = 426 Calories and 1370 mg Sodium

Potato Cakes (2) = 246 Calories and 391 mg Sodium

Southwest Eggrolls - Small (4 pieces) = 225 Calories and 387 mg Sodium

Southwest Eggrolls - Large (8 pieces) = 453 Calories and 778 mg Sodium

Chile Lime Ranch Dipping Sauce = 190 Calories and 300 mg Sodium

Tangy Southwest Sauce = 333 Calories and 371 mg Sodium

THE SALADS:

Sliced Almonds = 81 Calories and 0 mg Sodium

Buttermilk Ranch Dressing = 325 Calories and 657 mg Sodium

Chicken Club Salad = 486 Calories and 1220 mg Sodium

Martha’s Vineyard Salad = 276 Calories and 451 mg Sodium

Raspberry Vinaigrette = 194 Calories and 387 mg Sodium

Santa Fe Ranch Dressing = 296 Calories and 692 mg Sodium

Santa Fe Salad = 477 Calories and 1131 mg Sodium

Santa Fe Salad w/ Grilled Chicken = 283 Calories and 521 mg Sodium

Seasoned Tortilla Strips = 71 Calories and 25 mg Sodium

Light Buttermilk Ranch Dressing = 112 Calories and 472 mg Sodium

THE MARKET FRESH SANDWICHES AND WRAPS:

Chicken Salad w/ Pecans Sandwich = 769 Calories and 1240 mg Sodium

Chicken Salad w/ Pecans Wrap = 638 Calories and 1199 mg Sodium

Corned Beef Reuben Sandwich = 606 Calories and 1849 mg Sodium

Roast Beef & Swiss Sandwich = 777 Calories and 1743 mg Sodium

Roast Ham & Swiss Sandwich = 706 Calories and 2103 mg Sodium

Roast Turkey & Swiss Sandwich = 725 Calories and 1788 mg Sodium

Roast Turkey Ranch & Bacon Sandwich = 834 Calories and 2258 mg Sodium

Roast Turkey Ranch & Bacon Wrap = 699 Calories and 2215 mg Sodium

Roast Turkey Reuben Sandwich = 611 Calories and 1430 mg Sodium

Southwest Chicken Wrap = 568 Calories and 1451 mg Sodium

Ultimate BLT Sandwich = 779 Calories and 1570 mg Sodium

Ultimate BLT Wrap = 648 Calories and 1529 mg Sodium

Corned Beef Reuben Wrap = 576 Calories and 1720 mg Sodium

Roast Turkey Reuben Wrap = 581 Calories and 1301 mg Sodium

THE BREAKFAST:

Bacon & Egg Croissant = 337 Calories and 651 mg Sodium

Bacon Biscuit = 340 Calories and 1027 mg Sodium

Bacon, Egg & Cheese Biscuit = 461 Calories and 1446 mg Sodium

Bacon, Egg & Cheese Croissant = 378 Calories and 850 mg Sodium

Bacon, Egg & Cheese Sourdough = 437 Calories and 1220 mg Sodium

Bacon, Egg, & Cheese Wrap = 515 Calories and 1367 mg Sodium

Biscuit - Plain = 273 Calories and 786 mg Sodium

Blueberry Muffin = 320 Calories and 490 mg Sodium

Chicken Biscuit (Yummm…) = 418 Calories and 1240 mg Sodium

Croissant = 190 Calories and 190 mg Sodium

French Toastix = 312 Calories and 492 mg Sodium

Ham & Cheese Croissant = 274 Calories and 842 mg Sodium

Ham Biscuit = 316 Calories and 1239 mg Sodium

Ham, Egg & Cheese Biscuit = 437 Calories and 1658 mg Sodium

Ham, Egg & Cheese Croissant = 434Calories and 1282 mg Sodium

Ham, Egg & Cheese Sourdough = 678 Calories and 2105 mg Sodium

Ham, Egg, & Cheese Wrap = 568 Calories and 1929 mg Sodium

Sausage & Egg Croissant = 433 Calories and 784 mg Sodium

Sausage Biscuit = 436 Calories and 1160 mg Sodium

Sausage Gravy Biscuit = 961Calories and 3754 mg Sodium

Sausage Patty = 210 Calories and 480 mg Sodium

Sausage, Egg & Cheese Croissant = 474 Calories and 983 mg Sodium

Sausage, Egg & Cheese Wrap = 688 Calories and 1850 mg Sodium

Sausage, Egg & Cheese Biscuit = 557 Calories and 1579 mg Sodium

Sausage, Egg & Cheese Sourdough = 514 Calories and 1233 mg Sodium

Notice the differences between sandwiches on bread and wraps. Fortunately the wraps are delicous - if you’re eating in the restaurant or at home. They weren’t really made for eating behind the wheel of a car. Messsssssy.

Something else that stands out already is the sodium count in certain foods. I never really think about sodium very much, but I know I should. I guess we all run into a salty wall when we order Diet drinks thinking that we’re doing a good thing. Add their sodium count to that in the sandwiches and sides and it’s a wonder we aren’t bloated like Macy’s balloons. Tea would be a much smarter choice - I have to keep that in mind.

I look forward to seeing how Arby’s Subs match wits with Subway’s and how the Roast Beef sandwiches fare against burgers. I also look forward to lunch, which I’m already “Thinking” about.