If you’re working with a dietician to figure out what kind of diet will be best for you, probably one of the rules will be that you try to limit your visits to fast-food joints. That makes sense, since fast-food joints aren’t known to offer healthy options.
But what if you’re at Arby’s? Check out the menu (view Arby’s menu with prices here), and there are lots of options here that sure sounds great. But if you’re conscious about your health and diet, then you need to avoid the following options:
Roast Turkey Ranch & Bacon Sandwich
This comes in at a full 800 calories, and that’s a lot of calories for a single sandwich. If you’re trying to lose weight, then this might not be the best option in the Arby’s menu. After all, you still have to consider the calories from the other menu items (and the other meals of the day, for that matter).
Sure, it’s a delicious treat. You have roasted turkey along with pepper bacon, cheddar cheese, and parmesan peppercorn ranch. But these are also the reasons why the sodium level is at 2,420mg. That’s already beyond the 2,300mg daily maximum recommended by the Dietary Guidelines for Americans.
Sure, you get 45g of protein with this sandwich. But you also get 10g of saturated fat, and even half a gram of trans fat. All in all, you should just avoid this.
Half Pound French Dip & Swiss and Au Jus
This might not seem all that bad, especially at first glance. And you also get a whopping 55g of protein as well. But then you check the sodium level, and it makes sense why this roast beef sandwich is on this list. It contains 3,400 mg of sodium, which just about exceeds any sort of sodium limit you might have. That’s just too much salt. In fact, the average American consumes 3,400mg of sodium per day—not per sandwich.
It doesn’t help that it also comes with 740 calories, along with 16g of saturated fat and 2g of trans fat. And if you’re on a low-carb diet with a limit of 57g of carbs per day, this isn’t for you. It contains 88g of carbs.
Three Cheese and Bacon
Is it delicious? It sure is, since you have the seasoned roast beef along with the three cheeses: shredded cheddar cheese, and the parmesan peppercorn ranch sauce. Add the pepper bacon, and it’s heavenly.
But this might also lead you to dietary hell, since it comes with 760 calories. It also contains 16g of saturated fat and even 1.5g of trans fat. The fact that it also comes with 2.230mg of sodium doesn’t really help, either.
All in all, just avoid this option as well. There are healthier options on the Arby’s menu, and this isn’t part of that list.
There’s some controversy about the real origin of the Reuben sandwich. But that doesn’t really matter to your diet, does it?
What does matter is that this comes with 680 calories, 8g of saturated fat, half a gran of trans fat, and 2,420mg of sodium. That’s not the kind of stat line that will make your nutritionist smile.
Chopped Farmhouse Salad with Crispy Chicken
Getting 28g of protein, with 430 calories, 8g of saturated fat, and 1,000mg of sodium doesn’t seem all that bad, compared to the other items. But it’s bad when you consider that this is a salad, and salads are supposed to be much healthier than this menu item.
It’s even worse when you go with the buttermilk ranch dressing. That choice adds 210 more calories, along with an extra 330mg to your sodium intake. That’s a grand total of 640 calories and 1,330mg of sodium!
6-Piece Order of Mozzarella Sticks
It’s not surprising if you’re jonesing for some Arby’s mozzarella sticks. After all, these are perhaps the most delicious of all the mozzarella sticks in the entire fast-food industry. That’s saying something.
But you also get 650 calories with just 6 of these mozzarella sticks, along with 2,100mg of sodium. We’re not even counting the marinara dipping sauce with these stats. So, if you’re on any kind of low-cal or low-sodium diet, you have to strike this from your approved Arby’s menu items.
Ultimate Chocolate Shake (Large)
Why are you even getting dessert when you’re on a diet? It’s especially not a good idea to get a large order, especially with the chocolate shake. That’s because this one is loaded with 970 calories, 20g of saturated fat, and 700mg of sodium.
You also get lots and lots of sugar, to the tune of 140 grams of sugar! Seriously, this is seriously not healthy even for those who aren’t on any special diets!