What is the lowest-calorie item at Arby's?

The lowest-calorie substantial item at Arby's is the Chopped Side Salad at about 70 calories with 5g protein.

What is the highest-protein option at Arby's?

Angus Three Cheese & Bacon leads with roughly 49g of protein (about 670 calories).

What's the most protein-efficient Arby's order?

Chopped Farmhouse Salad – Roast Turkey delivers the most protein per calorie — about 23g protein for 230 calories.

How many Arby's items are under 500 calories?

Around 72 of 105 Arby's menu items we track come in at 500 calories or less.

Low-Calorie Arby's Menu

The lowest-calorie and highest-protein picks at Arby's, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Arby's nearest you.

105 items tracked
70 cal lowest pick
49g top protein
72 under 500 cal

Lowest-calorie Arby's items

Lowest-calorie items at Arby's
Item	Calories	Protein
Chopped Side Salad	70	5g
CapriSun Fruit Juice	80	0g
Shamrock Farms Lowfat White Milk	90	7g
Boylan Craft Ginger Ale	140	0g
Orange Juice	140	2g
Shamrock Farms Lowfat Chocolate Milk	150	7g
Pepsi – Small Cup	180	0g
Dr Pepper – Small Cup	180	0g
Sierra Mist – Small Cup	190	0g
Mountain Dew – Small Cup	200	0g
Ham 'n Cheese Slider	210	13g
Jr Roast Beef	210	13g
Jr Ham & Cheddar Melt	210	14g
Roast Beef 'n Cheese Slider (Kids)	210	13g
Ham 'n Cheese Slider (Kids)	210	13g

Highest-protein Arby's items

Best picks when you're chasing a protein target.

Highest-protein items at Arby's
Item	Calories	Protein
Angus Three Cheese & Bacon	670	49g
Roast Turkey Ranch & Bacon Sandwich	800	48g
Roast Beef Max	560	45g
Prime-Cut Chicken Tenders (5)	590	42g
Angus Philly	620	40g
Super Roast Beef	570	40g
Roast Turkey Ranch & Bacon Wrap	620	39g
Roast Turkey & Swiss Sandwich	700	39g
Reuben	660	38g
Chicken Cordon Bleu	610	38g
Chicken Bacon Swiss	600	37g
Smokehouse Brisket	610	35g
Roast Beef Mid	460	34g
Beef 'n Cheddar Mid	560	34g
French Dip & Swiss/Au Jus	540	34g

Best protein per calorie at Arby's

The most "protein-dense" choices — the most grams of protein for each 100 calories.

Best protein per 100 calories at Arby's
Item	Calories	Protein	Protein / 100 cal
Chopped Farmhouse Salad – Roast Turkey	230	23g	10.0g
Roast Beef Max	560	45g	8.0g
Shamrock Farms Lowfat White Milk	90	7g	7.8g
Roast Beef Mid	460	34g	7.4g
Prime-Cut Chicken Tenders (2)	230	17g	7.4g
Angus Three Cheese & Bacon	670	49g	7.3g
Prime-Cut Chicken Tenders (3)	350	25g	7.1g
Chopped Farmhouse Salad – Crispy Chicken	420	30g	7.1g
Chopped Side Salad	70	5g	7.1g
Prime-Cut Chicken Tenders (5)	590	42g	7.1g
Super Roast Beef	570	40g	7.0g
Jr Ham & Cheddar Melt	210	14g	6.7g

Eat at Arby's without blowing your cap

MinMax finds the best Arby's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.

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Full Arby's nutrition (lowest calories first)

Calories and macros for all 105 Arby's items we track.

Arby's calories and macros
Item	Calories	Protein	Carbs	Fat
Chopped Side Salad	70	5g	4g	5g
CapriSun Fruit Juice	80	0g	21g	0g
Shamrock Farms Lowfat White Milk	90	7g	10g	2g
Boylan Craft Ginger Ale	140	0g	36g	0g
Orange Juice	140	2g	33g	0g
Shamrock Farms Lowfat Chocolate Milk	150	7g	26g	3g
Pepsi – Small Cup	180	0g	49g	0g
Dr Pepper – Small Cup	180	0g	48g	0g
Sierra Mist – Small Cup	190	0g	50g	0g
Mountain Dew – Small Cup	200	0g	54g	0g
Ham 'n Cheese Slider	210	13g	21g	8g
Jr Roast Beef	210	13g	22g	8g
Jr Ham & Cheddar Melt	210	14g	25g	6g
Roast Beef 'n Cheese Slider (Kids)	210	13g	21g	8g
Ham 'n Cheese Slider (Kids)	210	13g	22g	8g
Corned Beef 'n Cheese Slider	220	14g	21g	9g
Chopped Farmhouse Salad – Roast Turkey	230	23g	8g	13g
Potato Cakes (2)	230	2g	25g	14g
Prime-Cut Chicken Tenders (2)	230	17g	17g	11g
Roast Beef 'n Cheese Slider	240	14g	21g	11g
Jalapeno Roast Beef 'n Cheese Slider	240	14g	21g	11g
Curly Fries – Snack	240	3g	28g	13g
Curly Fries – Kids	240	3g	28g	13g
Homestyle Fries – Kids	240	3g	33g	11g
Vanilla Shake - Jr	250	8g	40g	8g
Ham & Swiss Croissant	270	15g	23g	14g
Jr Deluxe Sandwich	270	13g	23g	13g
Jr Bacon Cheddar Melt	280	17g	25g	12g
Jalapeno Bites (5)	280	5g	31g	16g
Garlic Parmesan Housemade Chips	290	4g	36g	14g
Chicken Tender 'n Cheese Slider	290	15g	30g	12g
Ham & Swiss Melt	300	19g	35g	9g
Jamocha Shake - Jr	310	8g	55g	8g
Jr Chicken Sandwich	310	14g	32g	15g
Chocolate Shake - Jr	320	8g	56g	8g
Potato Cakes (3)	340	3g	37g	20g
Molten Lava Cake	340	4g	53g	14g
Arby's Melt	340	19g	37g	13g
Prime-Cut Chicken Tenders (3)	350	25g	25g	17g
Ham, Egg & Cheese Croissant	350	20g	24g	20g
French Toast Sticks	350	6g	52g	13g
Roast Beef Classic	360	23g	35g	14g
Homestyle Fries – Small	360	4g	49g	17g
Chicken Biscuit	370	14g	41g	17g
Vanilla Shake - Small	380	11g	60g	12g
Cherry Turnover	390	4g	64g	13g
Curly Fries – Small	400	5g	47g	22g
Bacon, Egg & Cheese Croissant	400	18g	25g	26g
Arby-Q	400	19g	55g	11g
Steakhouse Onion Rings (5)	410	6g	51g	20g
Ham, Egg & Cheese Wrap	410	17g	41g	20g
Chopped Farmhouse Salad – Crispy Chicken	420	30g	24g	23g
Mozzarella Sticks – (4)	420	21g	35g	21g
Ham, Egg & Cheese Biscuit	420	22g	34g	21g
Gourmet Chocolate Chunk Cookies (2)	420	4g	54g	21g
Apple Turnover	430	4g	64g	18g
Ham, Egg & Cheese Sourdough	430	26g	44g	16g
Jamocha Shake - Small	440	11g	75g	12g
Chocolate Shake - Small	440	12g	76g	12g
Beef 'n Cheddar Classic	450	24g	45g	20g
Roast Beef Mid	460	34g	35g	21g
Potato Cakes (4)	460	3g	50g	27g
Jalapeno Bites (8)	460	8g	49g	25g
Sausage Gravy Biscuit	460	10g	46g	27g
Vanilla Shake - Medium	470	14g	75g	15g
Sausage Biscuit	470	13g	34g	32g
Bacon, Egg & Cheese Biscuit	470	20g	35g	27g
Grand Turkey Club	480	31g	37g	24g
Bacon, Egg & Cheese Sourdough	480	24g	45g	22g
Homestyle Fries – Medium	480	6g	66g	22g
Crispy Chicken	500	25g	47g	25g
Bacon, Egg & Cheese Wrap	500	21g	42g	27g
Roast Turkey & Swiss Wrap	520	31g	38g	27g
Chocolate Turnover	520	5g	69g	26g
French Dip & Swiss/Au Jus	540	34g	50g	23g
Curly Fries – Medium	540	6g	62g	29g
Sausage, Egg & Cheese Croissant	550	18g	26g	42g
Roast Beef Max	560	45g	35g	27g
Beef 'n Cheddar Mid	560	34g	45g	27g
Jamocha Shake - Medium	560	14g	98g	15g
Chocolate Shake - Medium	570	14g	99g	15g
Super Roast Beef	570	40g	43g	27g
Prime-Cut Chicken Tenders (5)	590	42g	42g	28g
Chicken Bacon Swiss	600	37g	50g	30g
Smokehouse Brisket	610	35g	42g	35g
Chicken Cordon Bleu	610	38g	45g	32g
Homestyle Fries – Large	610	7g	82g	28g
Angus Philly	620	40g	48g	30g
Roast Turkey Ranch & Bacon Wrap	620	39g	38g	34g
Mozzarella Sticks – (6)	620	32g	52g	32g
Sausage, Egg & Cheese Biscuit	620	21g	36g	43g
Loaded Italian	630	31g	47g	36g
Curly Fries – Large	630	7g	74g	35g
Sausage, Egg & Cheese Sourdough	630	25g	46g	38g
Sausage, Egg & Cheese Wrap	630	20g	43g	41g
Orange Cream Shake	660	15g	109g	20g
Reuben	660	38g	63g	29g
Angus Three Cheese & Bacon	670	49g	45g	33g
Pecan Chicken Salad Flatbread	690	28g	53g	42g
Vanilla Shake - Large	690	21g	110g	22g
Roast Turkey & Swiss Sandwich	700	39g	77g	28g
Roast Turkey Ranch & Bacon Sandwich	800	48g	76g	35g
Jamocha Shake - Large	820	21g	141g	22g
Chocolate Shake - Large	820	21g	141g	22g
Pecan Chicken Salad Sandwich	840	33g	81g	44g

Arby's nutrition FAQ

What is the lowest-calorie item at Arby's?: The lowest-calorie substantial item at Arby's is the Chopped Side Salad at about 70 calories with 5g protein.
What is the highest-protein option at Arby's?: Angus Three Cheese & Bacon leads with roughly 49g of protein (about 670 calories).
What's the most protein-efficient Arby's order?: Chopped Farmhouse Salad – Roast Turkey delivers the most protein per calorie — about 23g protein for 230 calories.
How many Arby's items are under 500 calories?: Around 72 of 105 Arby's menu items we track come in at 500 calories or less.

Source: fcs.osu.edu. Figures are estimates and may change — verify with Arby's.