What is the lowest-calorie item at Arby's?

The lowest-calorie substantial item at Arby's is the Brunswick Stew Cup at about 170 calories with 15g protein.

What is the highest-protein option at Arby's?

Whole Rotisserie leads with roughly 140g of protein (about 1,050 calories).

What's the most protein-efficient Arby's order?

Chocolate Malt Milkshake 12 oz. delivers the most protein per calorie — about 117g protein for 680 calories.

How many Arby's items are under 500 calories?

Around 57 of 150 Arby's menu items we track come in at 500 calories or less.

Low-Calorie Arby's Menu

The lowest-calorie and highest-protein picks at Arby's, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Arby's nearest you.

150 items tracked
170 cal lowest pick
140g top protein
57 under 500 cal

Lowest-calorie Arby's items

Lowest-calorie items at Arby's
Item	Calories	Protein
Oatmeal Raisin One Bite Cookie 1 Cookie	35	1g
Chocolate Chip One Bite Cookie 1 Cookie	40	0g
Double Chocolate One Bite Cookie 1 Cookie	40	0g
Sugar One Bite Cookie 1 Cookie	40	0g
Honey Dijon Mustard	70	0g
Steamed Broccoli	130	2g
Lima Beans	170	2g
Brunswick Stew Cup	170	15g
Italian Spinach	180	4g
Summer Squash	180	3g
Quarter White (Breast Wing)	210	26g
Ham 'n Cheese Slider	210	13g
Turkey 'n Cheese Slider	210	14g
Corned Beef 'n Cheese Slider	220	14g
Jr Ham Cheddar Sandwich	230	14g

Highest-protein Arby's items

Best picks when you're chasing a protein target.

Highest-protein items at Arby's
Item	Calories	Protein
Whole Rotisserie	1,050	140g
Mint Swirl Milkshake 22 oz.	1,070	121g
Chocolate Malt Milkshake 12 oz.	680	117g
Chocolate Malt Milkshake 22 oz.	1,060	117g
Chocolate Peanutbutter Milkshake 22 oz.	1,230	102g
Eggnog Milkshake 12 oz.	970	100g
Chocolate Peanutbutter Milkshake 12 oz.	760	82g
Peanut Butter Milkshake 12 oz.	1,150	82g
Cookies 'n Cream Sundae	590	82g
Oreo Concrete	790	81g
Turtle Concrete	750	81g
Mint Swirl Milkshake 12 oz.	710	80g
Half Rotisserie	500	75g
Nutella Banana Milkshake 12 oz.	730	74g
Nutella Milkshake 12 oz.	690	69g

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
Chocolate Malt Milkshake 12 oz.	680	117g	17.2g
Half Rotisserie	500	75g	15.0g
Cookies 'n Cream Sundae	590	82g	13.9g
Whole Rotisserie	1,050	140g	13.3g
Quarter White (Breast Wing)	210	26g	12.4g
Mint Swirl Milkshake 22 oz.	1,070	121g	11.3g
Mint Swirl Milkshake 12 oz.	710	80g	11.3g
Half Dark	490	55g	11.2g
Chocolate Malt Milkshake 22 oz.	1,060	117g	11.0g
Chocolate Milkshake 12 oz.	600	65g	10.8g
Turtle Concrete	750	81g	10.8g
Chocolate Peanutbutter Milkshake 12 oz.	760	82g	10.8g

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 150 Arby's items we track.

Arby's calories and macros
Item	Calories	Protein	Carbs	Fat
Oatmeal Raisin One Bite Cookie 1 Cookie	35	1g	6g	2g
Chocolate Chip One Bite Cookie 1 Cookie	40	0g	5g	2g
Double Chocolate One Bite Cookie 1 Cookie	40	0g	5g	2g
Sugar One Bite Cookie 1 Cookie	40	0g	5g	2g
Honey Dijon Mustard	70	0g	0g	0g
Steamed Broccoli	130	2g	3g	14g
Lima Beans	170	2g	31g	1g
Brunswick Stew Cup	170	15g	20g	4g
Italian Spinach	180	4g	7g	18g
Summer Squash	180	3g	8g	12g
Quarter White (Breast Wing)	210	26g	1g	12g
Ham 'n Cheese Slider	210	13g	21g	8g
Turkey 'n Cheese Slider	210	14g	21g	7g
Corned Beef 'n Cheese Slider	220	14g	21g	8g
Jr Ham Cheddar Sandwich	230	14g	31g	6g
Jr Roast Beef Sandwich	230	12g	31g	7g
Oatmeal Raisin Cookie 1 Cookie	230	3g	35g	10g
Peanut Butter w/Peanut Butter Chips Cookie 1 Cookie	230	3g	35g	19g
Roast Beef 'n Cheese Slider	240	14g	21g	9g
Jalapeno Roast Beef 'n Cheese Slider	240	14g	21g	11g
Buffalo Chicken Slider	240	14g	21g	11g
Yukon Gold Mashed Potatoes	240	3g	32g	10g
Spiced Cinnamon Apples	240	0g	37g	11g
Brunswick Stew Bowl	240	25g	28g	5g
Curly Fries Kids/Jr	250	5g	29g	13g
Chocolate Chip Cookie 1 Cookie	250	3g	33g	12g
Mac 'n Cheese	260	11g	23g	14g
Yellow Sweet Corn	270	5g	35g	13g
Zucchini Muffin 1 Muffin	270	3g	40g	11g
Coconut Macadamia White Chocolate Chip Cookie 1 Cookie	270	3g	33g	15g
Potato Cakes (3)	290	3g	38g	13g
Jalapeno Bites (5)	290	5g	31g	17g
Chicken Tender 'n Cheese Slider	300	16g	23g	13g
Jr Bacon Cheddar Melt	310	17g	31g	12g
Cherry Turnover with Icing	320	3g	48g	13g
Apple Turnover with Icing	330	4g	50g	13g
Jamocha Snack Shake 7 oz.	330	5g	44g	14g
Plain Baked Potato	350	3g	80g	0g
Strips (3)	360	23g	28g	17g
Sweet Potato with Butter	360	4g	37g	23g
Ice Cream Custard Cup	400	0g	0g	20g
Curly Fries Small	410	8g	48g	22g
Steakhouse Onion Rings (5)	420	6g	46g	21g
Butter Baked Potato	430	5g	62g	19g
Salted Caramel Cookie 1 Cookie	430	5g	60g	19g
Mozzarella Sticks (6)	440	19g	37g	23g
Classic Roast Beef Sandwich	450	27g	35g	22g
Jalapeno Bites (8)	470	8g	49g	27g
Potato Cakes (5)	480	5g	65g	21g
Triple Chocolate Cookie 1 Cookie	480	5g	80g	21g
M&M Chocolate Chip Cookie 1 Cookie	480	5g	68g	21g
Reese's Peanut Butter Cookie 1 Cookie	480	5g	80g	21g
Roast Turkey Ranch Bacon Wrap	490	24g	5g	25g
Roast Turkey Gyro	490	23g	48g	21g
Half Dark	490	55g	1g	30g
Turkey Apple Cheddar Wrap	500	29g	78g	22g
Half Rotisserie	500	75g	1g	27g
Raspberry Smoothie 8 oz Small	510	8g	90g	11g
Snack (Leg Thigh Zucchini Muffin)	520	51g	31g	26g
Napa Valley Salad	530	25g	41g	32g
Curly Fries Medium	530	6g	65g	29g
Classic French Dip Sandwich Mayo	540	28g	53g	23g
Smokehouse Turkey Club Wrap	540	35g	8g	27g
Roast Beef Gyro	540	23g	48g	29g
Buffalo Chicken	540	29g	53g	24g
Double Roast Beef Sandwich	560	37g	35g	29g
Zucchini Muffin Delight Sundae	560	0g	0g	23g
Eggnog Milkshake 22 oz.	570	8g	88g	27g
Strawberry Concrete	570	13g	66g	28g
Triple Chocolate Chunk Cookie 1 Cookie	570	7g	78g	28g
Turkey Avocado Wrap	580	28g	5g	31g
Crispy Chicken	580	31g	54g	29g
Classic Roast Beef Deluxe	590	33g	44g	31g
Strawberry Milkshake 12 oz.	590	23g	128g	27g
Cookies 'n Cream Sundae	590	82g	78g	27g
Corned Beef Reuben	600	35g	62g	24g
Strips (5)	600	38g	47g	28g
Curly Fries Large	600	9g	73g	35g
Chocolate Milkshake 12 oz.	600	65g	112g	27g
Orange Cream Milkshake 12 oz.	600	13g	71g	27g
Classic French Dip Sandwich w/Swiss Au Jus	610	35g	54g	28g
Apple Crisp Cobbler	610	0g	0g	28g
Classic Beef 'n Cheddar	620	33g	44g	32g
Grand Turkey Club	620	38g	52g	28g
Cordon Bleu	620	40g	53g	28g
Strawberry Banana Concrete	620	13g	80g	26g
Chicken Bacon 'n Swiss	630	38g	56g	29g
Smokehouse Sliced Brisket	640	35g	48g	41g
Chocolate Banana Milkshake 12 oz.	640	14g	82g	27g
Jamocha Milkshake 12 oz.	640	14g	82g	27g
Strawberry Banana Spa Fruit Milkshake 12 oz.	640	15g	89g	24g
Reese's Concrete	640	68g	68g	32g
Half Pound Roast Beef Sandwich	650	47g	35g	33g
Three Cheese Steak Crispy Onion	650	25g	45g	41g
Mozzarella Sticks (9)	650	28g	56g	35g
Chocolate Malt Milkshake 12 oz.	680	117g	133g	44g
Raspberry Smoothie 12 oz Reg	680	11g	125g	14g
Strawberry Smoothie 8 oz Small	680	11g	125g	14g
Strawberry Smoothie 12 oz Reg	680	11g	125g	14g
Wildberry Smoothie 8 oz Small	680	11g	125g	14g
Wildberry Smoothie 12 oz Reg	680	11g	125g	14g
Roast Turkey Ranch Bacon Sub	690	34g	62g	35g
Nutella Milkshake 12 oz.	690	69g	114g	36g
Double Beef 'n Cheddar	700	43g	44g	38g
Turkey Apple Cheddar Sandwich	700	38g	85g	23g
Strawberry Arugula Salad	700	11g	18g	73g
Half Pound French Dip Sandwich w/Swiss Au Jus	710	45g	56g	33g
Deluxe Baked Potato	710	17g	69g	44g
Mint Swirl Milkshake 12 oz.	710	80g	88g	32g
Fire Roasted Philly Steak	720	42g	51g	39g
Nutella Banana Milkshake 12 oz.	730	74g	81g	38g
Peanut Butter Milkshake 22 oz.	730	15g	68g	35g
Smokehouse Turkey Club	740	44g	77g	29g
Double Roast Beef Deluxe	750	43g	44g	38g
Turtle Concrete	750	81g	85g	40g
Half Pound French Dip Sandwich w/ Mayo	760	48g	56g	33g
Chocolate Peanutbutter Milkshake 12 oz.	760	82g	73g	44g
Potato Cakes (8)	770	8g	104g	35g
Turkey Avocado Sandwich	780	38g	78g	33g
Chocolate Oreo Milkshake 22 oz.	790	19g	104g	35g
Oreo Concrete	790	81g	85g	40g
Half Pound Beef 'n Cheddar	800	53g	42g	48g
Pecan Chicken Salad Wrap	810	20g	5g	61g
Loaded Curly Fries	810	22g	58g	54g
Southern Fried Chicken Salad	850	30g	5g	60g
Vanilla Milkshake 12 oz.	860	18g	101g	39g
Vanilla Milkshake 22 oz.	860	18g	101g	39g
Italian Sub	870	32g	63g	55g
Broccoli 'n Cheddar	870	19g	75g	38g
Brunswick Stew To Go	870	59g	78g	13g
Strawberry Milkshake 22 oz.	900	35g	128g	40g
Chocolate Milkshake 22 oz.	910	29g	112g	40g
Chocolate Oreo Milkshake 12 oz.	910	29g	112g	40g
Pecan Chicken Salad Flatbread	920	31g	77g	59g
Pecan Chicken Salad Cold Plate	920	31g	77g	59g
Orange Cream Milkshake 22 oz.	920	19g	106g	39g
Eggnog Milkshake 12 oz.	970	100g	118g	43g
Chocolate Banana Milkshake 22 oz.	980	21g	129g	43g
Jamocha Milkshake 22 oz.	980	21g	129g	43g
Pecan Chicken Salad Sandwich	1,010	29g	82g	63g
Nutella Milkshake 22 oz.	1,010	12g	114g	53g
Strawberry Banana Spa Fruit Milkshake 22 oz.	1,020	24g	140g	38g
Whole Rotisserie	1,050	140g	3g	53g
Chocolate Malt Milkshake 22 oz.	1,060	117g	133g	44g
Mint Swirl Milkshake 22 oz.	1,070	121g	121g	49g
Nutella Banana Milkshake 22 oz.	1,090	23g	112g	52g
Peanut Butter Milkshake 12 oz.	1,150	82g	90g	77g
Oreo Milkshake 22 oz.	1,170	23g	139g	56g
Chocolate Peanutbutter Milkshake 22 oz.	1,230	102g	100g	73g
Pecan Chicken Salad by the lb.	1,630	39g	30g	190g

Arby's nutrition FAQ

What is the lowest-calorie item at Arby's?: The lowest-calorie substantial item at Arby's is the Brunswick Stew Cup at about 170 calories with 15g protein.
What is the highest-protein option at Arby's?: Whole Rotisserie leads with roughly 140g of protein (about 1,050 calories).
What's the most protein-efficient Arby's order?: Chocolate Malt Milkshake 12 oz. delivers the most protein per calorie — about 117g protein for 680 calories.
How many Arby's items are under 500 calories?: Around 57 of 150 Arby's menu items we track come in at 500 calories or less.

Source: arbysrva.com. Figures are estimates and may change — verify with Arby's.