Low-Calorie, High Protein Options at Arby’s
Arby’s is built around roast beef, stacked sandwiches, and “yeah I’ll take curly fries too” energy—which can be great for protein… and dangerous for calories. The good news is that Arby’s actually has several solid high-protein fast food options if you order with one simple rule:
Build your meal around lean-ish protein first (roast beef, ham, chicken), then keep sauces and sides under control.
This guide is updated for 2026 using Arby’s most recent published nutrition info. (Portions and availability can vary by location, and some items are limited-time or not sold everywhere.)
What counts as “low calorie” and “high protein” at Arby’s?
To make this useful in the real world:
Low-calorie fast food meal: ~300–550 calories
High-protein meal: 25g+ protein
Best “macro value” zone: 30–45g protein under 600 calories
At Arby’s, you’ll get the best protein-per-calorie from:
Classic roast beef sandwiches
Chicken tenders
A few “melt” or “dip” sandwiches
Selective breakfast items (where available)
Quick picks (if you just want the best orders)
Best low-calorie, high-protein items to order right now ✅
Classic Roast Beef — 360 calories, 23g protein
Ham & Swiss Melt — 380 calories, 26g protein
Chicken Tenders (3 pc.) — 370 calories, 23g protein
Double Roast Beef — 510 calories, 38g protein
Classic French Dip & Swiss — 530 calories, 34g protein
Half Pound Roast Beef — 610 calories, 48g protein (higher calories, huge protein)
If your goal is weight loss / cutting, the top “repeatable” defaults are:
Classic Roast Beef
Ham & Swiss Melt
3-piece Chicken Tenders
The best low-calorie, high-protein Arby’s sandwiches
1) Classic Roast Beef (360 calories, 23g protein)
This is one of the most reliable “healthy-ish” Arby’s orders. It’s straightforward, protein-forward, and doesn’t come automatically loaded with cheese sauce or mayo.
Best for: weight loss, cutting, “I want a normal sandwich that fits macros.”
Make it even better:
Skip extra sauce and add-ons
If you use sauce, choose a lighter option (see sauces section)
2) Ham & Swiss Melt (380 calories, 26g protein)
If you want a surprisingly strong protein number under 400 calories, this is one of the best picks on the menu.
Best for: a more filling sandwich with a better protein hit than you’d expect.
3) Double Roast Beef (510 calories, 38g protein)
This is where Arby’s gets seriously useful for protein goals. You’re basically paying an extra 150 calories over the Classic Roast Beef and gaining a lot of protein.
Best for: gym days, higher-protein dieting, staying full longer.
4) Half Pound Roast Beef (610 calories, 48g protein)
This one isn’t “low calorie,” but it’s very high protein for fast food. If you’re trying to hit a daily protein target and you want a single order that actually moves the needle, this is it.
Best for: bulking, very active days, “I need 40–50g protein right now.”
5) Classic French Dip & Swiss (530 calories, 34g protein)
A strong “higher protein, still manageable calories” option. It’s not as lean as the roast beef sandwiches, but it’s one of the better high-protein sandwiches on the menu.
Best for: when you want something richer but still protein-forward.
Best low-calorie, high-protein chicken options at Arby’s
1) Chicken Tenders (3 pc.) (370 calories, 23g protein)
This is one of the best protein-per-calorie plays at Arby’s.
Best for: cutting, simple orders, “no bun, no nonsense.”
Pro tip: Your sauce choice matters a lot here (see below).
2) Chicken Tenders (5 pc.) (610 calories, 39g protein)
Bigger protein hit, but calories rise with it. Still useful if you want a full meal worth of protein.
Best for: higher-protein days when you’re legitimately hungry.
Chicken sandwiches: tasty, but usually not the leanest
Some crispy chicken sandwiches at Arby’s climb fast in calories because of breading, sauces, and cheese. If you’re choosing between chicken items for “low-cal/high-protein,” tenders are often the cleaner path.
The most important “hidden calorie” at Arby’s: sauces
You can order a lean-ish sandwich… then add 100+ calories of sauce without thinking.
Here’s the quick sauce strategy:
Best low-cal sauce choices (easy to fit)
Arby’s Sauce — adds 15 calories
Buffalo dipping sauce — adds 10 calories
Ketchup — adds 10 calories
Marinara — adds 20 calories
Sauces that add calories fast (use carefully)
Horsey Sauce — adds 60 calories
BBQ dipping sauce — adds 70 calories
Ranch dipping sauce — adds 100 calories
Honey mustard dipping sauce — adds 130 calories
Cheddar cheese sauce — adds 50 calories (easy to stack if you use a lot)
Best real-world move: ask for sauce on the side and use about half.
Sides: how not to ruin a good high-protein order
Arby’s sides are delicious… and many of them are basically “calories without much protein.”
Examples to keep in mind:
Small Curly Fries — 250 calories, 3g protein
Medium Curly Fries — 410 calories, 5g protein
Mozzarella Sticks (2 pc.) — 240 calories, 10g protein
White Cheddar Mac ‘n Cheese — 470 calories, 17g protein
If your goal is low-calorie and high-protein, the simplest path is:
Skip the side entirely, or
Choose the smallest side and skip heavy sauces.
A surprisingly effective strategy: order a higher-protein main item and keep the meal “just the main + drink.” It’s boring, but it works.
Drinks: the easiest calories to avoid at Arby’s
If you’re trying to stay low-cal, drinks are the easiest win.
Best low-cal drink choices
Water
Diet soda / zero sugar soda
Unsweet iced tea (if available)
Coffee (where available) — often essentially zero calories
What usually wrecks calories
Shakes
Sweetened specialty drinks
Large juices
(At Arby’s, it’s very easy for a shake to become the biggest calorie item in your entire order.)
Breakfast at Arby’s (only at some locations)
Not every Arby’s has breakfast, but where it exists, there are a couple surprisingly protein-friendly picks.
Strong breakfast picks:
Ham, Egg & Cheese Wrap — 400 calories, 20g protein
Ham, Egg & Cheese Croissant — 410 calories, 21g protein
Bacon, Egg & Cheese Sourdough — 470 calories, 23g protein
Breakfast items can be higher sodium and higher fat, but they’re often very filling.
Best low-calorie, high-protein Arby’s order combos
Combo 1: The “best repeatable weight loss order”
Classic Roast Beef (360 cal, 23g protein)
Buffalo sauce (add 10 cal) or Arby’s Sauce (add 15 cal)
Water / diet drink
Why it works: solid protein, controlled calories, simple.
Combo 2: The “under 400 calories, surprisingly high protein”
Ham & Swiss Melt (380 cal, 26g protein)
Water / diet drink
Why it works: one of the best protein totals under 400.
Combo 3: The “high protein without going huge”
Double Roast Beef (510 cal, 38g protein)
Water / diet drink
Why it works: close to 40g protein without needing sides.
Combo 4: The “cut-friendly chicken order”
Chicken Tenders (3 pc.) (370 cal, 23g protein)
Buffalo dipping sauce (add 10 cal)
Water / diet drink
Why it works: strong protein-per-calorie, no bun required.
What to avoid if you’re trying to keep calories low
You don’t need to ban these forever, but they’re the usual reasons people miss their goals at Arby’s:
Cheese-heavy sandwiches (calories climb fast)
Big “stacked” sandwiches with multiple sauces
Large fries + sauce + dessert drink combos
Creamy dipping sauces used freely (ranch/honey mustard)
Shakes (easy to underestimate)
The Arby’s formula that works is simple:
protein-forward main item + low-cal drink + minimal sauce + no side (or small side).
FAQ: Low-calorie, high-protein Arby’s orders
What is the healthiest Arby’s sandwich for weight loss?
A strong default is the Classic Roast Beef because it’s protein-forward and relatively moderate in calories.
What’s the best high-protein Arby’s item under 400 calories?
The Ham & Swiss Melt is one of the strongest under-400 picks for protein.
How can I get 35–40g of protein at Arby’s without crazy calories?
The Double Roast Beef is one of the easiest ways to hit that range without turning it into a massive meal.
What sauces are best if I’m counting calories?
Lower-cal choices include Arby’s Sauce and Buffalo. Calorie-heavy choices include ranch and honey mustard—especially if you use the whole cup.
