Low-Calorie, High Protein Options at Arby’s

October 2025 update

Yes, Arby’s can fit your goals. The move is simple: start with roasted beef or chicken tenders/nuggets, keep sauces light, and pick a quiet drink so your calories buy protein. Below is a big list of dependable items with calories and protein, plus quick notes on how to order them lean.

The Big List (Calories • Protein • What to expect)

Classic Roast Beef
Calories: ~360 • Protein: ~23 g
Description: The lean go-to at Arby’s. Soft sesame bun, thin-sliced roast beef, classic flavor without heavy sauces.

Double Roast Beef
Calories: ~510 • Protein: ~38 g
Description: Same profile, bigger protein. Great post-workout if you keep sauces minimal.

Half Pound Roast Beef
Calories: ~610 • Protein: ~48 g
Description: A serious protein anchor. Keep it “plain” or mustard only to stay macro-friendly.

Classic French Dip & Swiss (with Au Jus)
Calories: ~530 • Protein: ~34 g
Description: Roast beef + Swiss on a sub roll with a savory au jus dip. Skip extra sauces; you won’t miss them.

Premium Nuggets (9-piece)
Calories: ~470 • Protein: ~28 g
Description: Solid protein without a bun. Choose BBQ or buffalo and dip lightly.

Chicken Tenders (3-piece)
Calories: ~370 • Protein: ~23 g
Description: Straightforward, easy protein. Add a side salad or a zero-cal drink to round it out.

Chicken Tenders (5-piece)
Calories: ~610 • Protein: ~39 g
Description: Scales protein fast; pair with water or diet soda and skip fries.

Roast Beef Gyro
Calories: ~540 • Protein: ~24 g
Description: Warm pita with seasoned beef and veggies. A little higher in calories, but the protein stays solid.

Greek Gyro
Calories: ~700 • Protein: ~23 g
Description: Heavier than the roast beef gyro; still useful if you split it or keep the rest of the meal light.

Deluxe Burger (single)
Calories: ~600 • Protein: ~31 g
Description: If you’re craving a burger, this one brings meaningful protein. Keep it to one slice of cheese and no mayo.

Big Cheesy Bacon Burger (single)
Calories: ~710 • Protein: ~37 g
Description: Higher calories but strong protein. If you choose this, skip sides and keep your drink zero-cal.

Famous Star-style Lettuce-Wrap (low-carb build)
Calories: ~420–440 • Protein: ~21–24 g
Description: Ask for a lettuce-wrapped burger build (availability varies). Good protein with minimal bun calories.

Value Roast Beef Slider
Calories: ~180 • Protein: ~11 g
Description: Tiny but tidy. Two sliders can be a smart mini-meal with a diet soda.

Value Chicken Slider
Calories: ~230–280 • Protein: ~10–11 g
Description: Portion-controlled crunch; skip mayo to stay lean.

Breakfast—Ham, Egg & Cheese Sourdough
Calories: ~460 • Protein: ~26 g
Description: Morning protein without going heavy on gravy or fried sides.

Breakfast—Bacon, Egg & Cheese Sourdough
Calories: ~470 • Protein: ~23 g
Description: Classic flavor; keep sauces off and you’re set.

Breakfast—Ham, Egg & Cheese Wrap
Calories: ~400 • Protein: ~20 g
Description: Portable and balanced for a lighter breakfast start.

George’s Chili (regular) (when available at your location)
Calories: ~280–330 • Protein: ~18–22 g
Description: Cozy, high-satiety bowl that pairs well with a zero-cal drink.

Toppings & Sauces—Know the adds

Arby’s Sauce: ~15 kcal, 0 g protein (easy win if you need flavor).
Horsey Sauce: ~60 kcal, 0 g protein (use sparingly).
1 slice mild cheddar: ~80 kcal, ~5 g protein (choose cheese or mayo, not both).
4" sesame bun: ~210 kcal, ~7 g protein (consider lettuce-wrap if you want to save bun calories).

Quick Ordering Scripts (copy/paste) 😎

“Classic Roast Beef—no sauce—extra lettuce and tomato.”
“Double Roast Beef, plain, and a diet soda.”
“9-piece nuggets, BBQ on the side, and water.”
“French Dip & Swiss—no extra sauces, just the au jus.”
“Lettuce-wrap that burger—mustard only, please.”

Smart Swaps & Pitfalls (to stay low-cal/high-protein)

One-indulgence rule: cheese or mayo or bacon—pick one, not all three.
Protein > potatoes: trade fries for nuggets or tenders when goals matter.
Dip, don’t drown: sauces on the side; a few dunked bites go a long way.
Bread math: want more protein? Lettuce-wrap or stick with the standard bun and skip sauces.

A Healthier Approach to Fast Food at Arby's

Arby’s can absolutely work for a lean, high-protein routine—just lean on roast beef builds, nuggets/tenders, and French Dip when you want something cozy. Keep sauces intentional, drinks zero-cal, and remember the one-indulgence rule. Want me to turn this into ready-to-order Arby’s meal plans for workdays, road trips, and late nights? Share your daily calorie + protein targets and I’ll map them out. 🥤💪