How Much Sodium Is in Arbys Classic Roast Beef Sandwich
Arby's pecan chicken salad sandwich is one of the most nutritious picks on the menu, according local registered dietitian Nour Zibdeh. Photograph courtesy of flickr user mary_thompson.
The fast-food-sandwich marketplace is non an easy one to conquer, but it's reasonable to say Arby'south has the whole "roast beef" quadrant in the bag. And it'due south a good niche to embrace–the FDA recognizes roast beef equally an extra-lean cut, which means it's pretty good for you equally far every bit meat goes. Just are Arby'due south bill of fare offerings wholesome enough to keep this calendar week'due south proficient in a good mood?
"They say they make 'skilful mood nutrient' merely simply the other day I said to my colleague, 'What does that actually mean?'" registered dietitianNour Zibdeh, MSsaysof Arby's, which has multiple locations in Northern Virginia and effectually the Beltway, only all the same has yet to open in DC. "The options are not bad . . . the sodium is high, but for someone who eats out only one meal a day and cooks the rest of their meals at dwelling, information technology's okay."
If that doesn't sound like yous, have a look below and learn how to consume at Arby's without giving your trunk the blues.
BEEF SANDWICHES (Ultimate Angus and Arby's Roast Beef)
• Worst–Beef 'n' cheddar (max): When ordered in the "max" portion, this simple sandwich–piled-high with thinly sliced roast beefiness, two slices of melted cheddar, and reddish ranch sauce all on an onion roll–packs a whopping 2,330 milligrams of sodium, 650 calories, and 110 milligrams of cholesterol (among other scary stats). It even bests the decadent (but smaller) bacon beef 'due north' cheddar sandwich.
• Amend–Beef 'n' cheddar (regular): At its classic serving size with one slice of cheese, this particular clocks in at 440 calories, 1,290 milligrams of sodium, and 18 grams of fat. "Information technology has merely half a gram of trans fat, then I'1000 happy with that, but it has a lot of sodium. It's non great, merely information technology's non extremely bad equally long as the person doesn't take high blood force per unit area," Zibdeh says, adding that she believes trans fat to be more harmful than saturated fatty. "Merely half a gram is the all-time you tin can do on the card, and information technology'southward a smaller sandwich." Lose the ranch sauce or skip the cheese to better the stats.
• Best–Roast beefiness classic: There's a reason Arby's signature start sandwich is on the Eat This, Non That-approved card. Without toppings or condiments it's merely 350 calories, 950 milligrams of sodium, and 12 grams of fat.
MARKET-FRESH SANDWICHES
• Worst–Roast turkey ranch and bacon sandwich: On first glance it seems decent–it has lean roast turkey sliced in-store, honey wheat bread, and the first veggies we've seen and so far in the analysis. Only guild this and y'all're eating 800 calories, 36 grams of fatty, and 2,200 milligrams of sodium. (The breadstuff is made with enriched flour, not whole wheat, and the ranch, cheese, and bacon won't practise your waistline any favors.) If you have an incurable jones for this sandwich, go for the wrap version instead.
• Better–Reuben: "I like this because it has zero trans fat, but the sodium is at 1,600 milligrams," Zibdeh says. "Even so, the table salt is almost probable from the sauerkraut, and in that location'due south bear witness that sauerkraut has helpful probiotics." Information technology'due south unclear whether Arby'due south sauerkraut is quality or of the canned diverseness, which would brand a difference in the case for or confronting this option.
• All-time–Pecan chicken salad sandwich: This creation puts a salad of red grapes, pecans, apples, and grilled chicken between ii slices of dearest wheat. Unfortunately, information technology's all tossed in mayo, which takes the calories and fat all the fashion upward to 840 and 44 grams, respectively. "A lot of the calories are from the pecans, which are concentrated in fat; but it's good for you fatty, so it'southward okay," Zibdeh explains.
Prime-CUT Craven
• Worst–Five-slice chicken tenders: It should come every bit no surprise that fried, breaded craven strips (likely coupled with fries or at least dipping sauces) are simply not worth the empty 590 calories.
• Best–Cravin' chicken (roast): Our expert says, "It's moderate calorie-wise, everyman in fatty, and even though the sodium is comparable to that of the tenders, [this sandwich] weighs more and will be more than filling than tenders." At 380 calories, 12 grams of fat, 1,000 milligrams of sodium, and with a piddling help from the tomato plant and lettuce, this is a decent lunch option.
Although about people know the pitfalls of fast nutrient, Zibdeh says that there's withal a truth about it that escapes virtually people.
"[It'south] non just nearly what yous're getting–the calories, sodium, and fat–it's most what you're missing," she explains. "When we consume [fast food] nosotros're not getting vitamins, minerals, or proper nutrients."
But Zibdeh too says it's possible to bask dining out in moderation, and with a flake of mindfulness. Be careful with sauces, dips, and condiments–equally she points out, Arby's Buffalo dipping sauce is 720 milligrams of sodium all past itself. Endeavor not to have too much cheese–if yous have it at all, go for items that mention exactly how much you lot're getting (like a sandwich with one slice of cheddar as opposed to a cup of mac and cheese). Finally, swap the chips for a side salad to add actress fiber, and call up that a wrap is commonly better than a sandwich because it shaves off some carbs.
"A healthy eater probably could eat hither," our proficient says. "Just not every mean solar day."
Follow Nour Zibdeh on Twitter at @NourRD, find her on Facebook, or contact her via her website, NOURition.
Source: https://www.washingtonian.com/2012/05/07/the-healthiest-and-scariest-options-on-arbys-menu/#:~:text=Best%E2%80%93Roast%20beef%20classic%3A%20There's,and%2012%20grams%20of%20fat.
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