Arby's Calories & Nutrition (98 items)

See the lowest-calorie and highest-protein items at Arby's, with calories, protein, carbs and fat for every item we track. Plan an order that fits your calorie goal, then let MinMax build the best one at the Arby's nearest you.

Source: Arby's nutrition guide (official) · Data refreshed September 14, 2026

98 items tracked
140 cal lowest pick
48g top protein ≤ 700 cal
60 under 500 cal

As of September 2026, 60 of the 98 Arby's items we track come in under 500 calories.

Build your own Arby's order under 500 calories →Set any cap from 200 to 1,500, rank by most protein, most filling or lightest, swap items, and get the words to say at the counter.

Lowest-calorie Arby's items

Meal-sized items only (at least 150 calories or 10 g protein) — garnishes and drinks are left out.

Lowest-calorie items at Arby's
Item	Calories	Protein
Steak Nuggets (5)	140	20g
Chicken Tenders (2)	160	13g
Shirley 'n Cream – Small	170	2g
Classic Shirley Temple – Medium	170	0g
Peach Cobbler Roll (1)	170	2g
Ham Slider	170	11g
Roast Beef Slider	180	11g
Shirley 'n Cream – Medium	210	2g
4" Sesame Seed Bun	210	7g
Chicken Slider	230	11g
Steak Nuggets (9)	240	36g
Mozzarella Sticks (2)	240	10g
Classic Shirley Temple – Large	250	0g
Curly Fries – Small	250	3g
Crinkle Fries – Small	250	3g

Highest-protein Arby's items under 700 calories

Best picks when you're chasing a protein target without spending the whole day's budget.

Highest-protein items at Arby's (700 calories or less)
Item	Calories	Protein
Half Pound Roast Beef	610	48g
Double Beef 'n Cheddar	630	39g
Chicken Tenders (5)	610	39g
Double Roast Beef	510	38g
Angus Cheesesteak	690	38g
Steak 'n Mac Bowl	680	37g
Reuben	680	37g
Steak Nuggets (9)	240	36g
Chicken Bacon Swiss	650	35g
Chicken Cordon Bleu	650	35g
Mozzarella Sticks (6)	650	29g
Ham & Swiss Melt	380	26g
Ham, Egg & Cheese Sourdough	460	26g
Crispy Chicken	530	24g
Buffalo Chicken	530	24g

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
Steak Nuggets (9)	240	36g	15.0g
Steak Nuggets (5)	140	20g	14.3g
Chicken Tenders (2)	160	13g	8.1g
Half Pound Roast Beef	610	48g	7.9g
Double Roast Beef	510	38g	7.5g
Bacon- 3 half strips	70	5g	7.1g
Ham & Swiss Melt	380	26g	6.8g
Half Pound Beef 'n Cheddar	740	49g	6.6g
Ham Slider	170	11g	6.5g
Chicken Tenders (5)	610	39g	6.4g
Classic Roast Beef	360	23g	6.4g
Cheddar Cheese (Mild Slice)- 1 slice	80	5g	6.3g

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 98 Arby's items we track. Also available as JSON.

Arby's calories and macros
Item	Calories	Protein	Carbs	Fat
Processed Swiss- 1 slice	40	3g	0g	3g
Bacon- 3 half strips	70	5g	1g	5g
Crispy Onions- 0.5 oz	70	1g	6g	5g
Cheddar Cheese (Mild Slice)- 1 slice	80	5g	0g	6g
Classic Shirley Temple – Small	120	0g	31g	0g
Steak Nuggets (5)	140	20g	2g	5g
Chicken Tenders (2)	160	13g	7g	9g
Shirley 'n Cream – Small	170	2g	38g	14g
Classic Shirley Temple – Medium	170	0g	42g	0g
Peach Cobbler Roll (1)	170	2g	23g	8g
Ham Slider	170	11g	19g	6g
Roast Beef Slider	180	11g	18g	7g
Shirley 'n Cream – Medium	210	2g	49g	14g
4" Sesame Seed Bun	210	7g	36g	4g
Chicken Slider	230	11g	25g	9g
Steak Nuggets (9)	240	36g	3g	10g
Mozzarella Sticks (2)	240	10g	23g	12g
Classic Shirley Temple – Large	250	0g	64g	0g
Curly Fries – Small	250	3g	29g	13g
Crinkle Fries – Small	250	3g	32g	12g
Potato Cakes (2)	250	2g	23g	14g
Buffalo Chicken Slider	260	10g	26g	12g
Jalapeno Bites (5)	290	5g	31g	17g
Shirley 'n Cream – Large	300	2g	71g	14g
Classic Shirley Temple – XL	330	0g	84g	0g
Bacon & Cheese Croissant	330	14g	27g	19g
Arby's Melt	330	18g	39g	12g
Bacon Biscuit	340	10g	36g	17g
Ham Biscuit	340	13g	37g	16g
Ham & Swiss Croissant	340	17g	29g	17g
Peach Cobbler Roll (2)	350	4g	46g	16g
Classic Roast Beef	360	23g	37g	14g
Chicken Tenders (3)	370	23g	28g	18g
Potato Cakes (3)	370	3g	35g	21g
Ham & Swiss Melt	380	26g	40g	13g
Honey Mustard Chicken Wrap	380	15g	34g	21g
Crinkle Fries – Medium	390	5g	49g	19g
Cherry Turnover	390	4g	65g	13g
Chicken Biscuit	390	13g	44g	18g
Ranch Chicken Wrap	400	16g	32g	23g
Ham, Egg & Cheese Wrap	400	20g	31g	21g
Curly Fries – Medium	410	5g	49g	22g
Bacon, Egg & Cheese Wrap	410	18g	29g	24g
Ham, Egg & Cheese Croissant	410	21g	30g	23g
Apple Turnover	430	4g	65g	18g
Bacon, Egg & Cheese Croissant	430	18g	29g	26g
Mozzarella Sticks (4)	440	19g	37g	23g
Super Roast Beef	440	23g	43g	19g
Classic Beef 'n Cheddar	450	23g	45g	20g
Ham, Egg & Cheese Sourdough	460	26g	47g	18g
Ham, Egg & Cheese Biscuit	460	21g	38g	24g
Jalapeno Bites (8)	470	8g	50g	27g
White Cheddar Mac 'n Cheese	470	17g	40g	27g
Bacon, Egg & Cheese Sourdough	470	23g	46g	22g
Bacon, Egg & Cheese Biscuit	470	18g	37g	28g
Vanilla Shake – Small	480	12g	70g	17g
Sausage Gravy Biscuit	480	9g	48g	28g
Potato Cakes (4)	490	4g	46g	28g
Sausage & Cheese Croissant	490	15g	28g	35g
Sausage Biscuit	500	12g	36g	33g
Double Roast Beef	510	38g	38g	24g
Crispy Chicken	530	24g	59g	22g
Buffalo Chicken	530	24g	59g	22g
Crinkle Fries – Large	530	7g	68g	26g
Jamocha Shake – Small	540	12g	88g	16g
Chocolate Shake – Small	540	12g	86g	17g
Roast Beef Gyro	540	24g	48g	29g
Curly Fries – Large	550	6g	65g	29g
Sausage, Egg & Cheese Wrap	550	17g	30g	39g
Sausage, Egg & Cheese Croissant	580	19g	30g	43g
French Toast Sticks	590	8g	82g	25g
Curly Fries – XL	600	7g	71g	32g
Half Pound Roast Beef	610	48g	38g	30g
Chicken Tenders (5)	610	39g	47g	30g
Potato Cakes (5)	620	5g	58g	35g
Vanilla Shake – Medium	620	16g	93g	21g
Double Beef 'n Cheddar	630	39g	48g	32g
Crinkle Fries – XL	630	8g	81g	31g
Sausage, Egg & Cheese Sourdough	630	24g	47g	38g
Sausage, Egg & Cheese Biscuit	630	19g	39g	44g
Chicken Bacon Swiss	650	35g	61g	30g
Chicken Cordon Bleu	650	35g	59g	30g
Mozzarella Sticks (6)	650	29g	56g	35g
Steak 'n Mac Bowl	680	37g	47g	38g
Reuben	680	37g	62g	31g
Angus Cheesesteak	690	38g	61g	34g
Greek Gyro	700	23g	55g	44g
Jamocha Shake – Medium	700	15g	116g	20g
Chocolate Shake – Medium	700	16g	113g	21g
Ham & Swiss Sandwich	730	37g	81g	29g
Half Pound Beef 'n Cheddar	740	49g	48g	39g
Steak 'n Potato Bowl	770	26g	50g	47g
Turkey Ranch & Bacon Sandwich	800	46g	79g	34g
Vanilla Shake – Large	870	23g	129g	29g
Sausage Gravy Biscuit-Double	960	18g	95g	56g
Chocolate Shake – Large	970	22g	158g	29g
Jamocha Shake – Large	980	22g	161g	28g
Angus Half Pound Cheesesteak	1,110	66g	72g	63g

Arby's nutrition FAQ

What is the lowest-calorie item at Arby's?: The lowest-calorie meal-sized item at Arby's is the Steak Nuggets (5) at about 140 calories with 20g protein.
What is the highest-protein option at Arby's under 700 calories?: Half Pound Roast Beef leads with roughly 48g of protein for about 610 calories.
What's the most protein-efficient Arby's order?: Steak Nuggets (9) delivers the most protein per calorie — about 36g protein for 240 calories.
How many Arby's items are under 500 calories?: 60 of the 98 Arby's menu items we track come in at 500 calories or less.
Where do these Arby's numbers come from?: From Arby's nutrition guide (official), last refreshed September 14, 2026. Every figure is as the restaurant published it; see the methodology page for how rows are checked.

Source: Arby's nutrition guide (official) · Data refreshed September 14, 2026. Figures are estimates and may change — verify with Arby's. Read how we gather and check this data.

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