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

The lowest-calorie substantial item at Arby's is the Milk, Low-Fat White at about 130 calories with 8g 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?

Quarter White (Breast & Wing) delivers the most protein per calorie — about 49g protein for 310 calories.

How many Arby's items are under 500 calories?

Around 52 of 135 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.

135 items tracked
130 cal lowest pick
140g top protein
52 under 500 cal

Lowest-calorie Arby's items

Lowest-calorie items at Arby's
Item	Calories	Protein
Capri Sun Fruit Juice	80	0g
Steamed Broccoli	100	2g
Summer Squash	100	3g
Milk, Low-Fat White	130	8g
Milk, Chocolate	180	8g
Italian Spinach	190	4g
Lima Beans	200	9g
4 Premium Nuggets	210	17g
Turkey 'n Cheese Slider	210	14g
Yukon Gold Mashed Potatoes	210	3g
Brunswick Stew - Cup	210	16g
Mozzarella Sticks (2)	220	10g
Yellow Sweet Corn	230	5g
Roast Beef 'n Cheese Slider	240	14g
Jalapeno Roast Beef 'n Cheese Slider	240	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
Half Rotisserie	550	76g
Brunswick Stew - Quart To Go	830	63g
Half Pound Beef 'n Cheddar	860	56g
Half Dark	490	55g
Quarter White (Breast & Wing)	310	49g
Half Pound Roast Beef Sandwich	650	47g
Turkey Club Sandwich	830	46g
Double Roast Beef Deluxe	700	43g
Double Beef 'n Cheddar	700	43g
Chicken Bacon Swiss	660	41g
Pecan Chicken Salad by the lb.	1,680	40g
Turkey Ranch & Bacon Sandwich	710	39g
5 Tenders	600	39g
Turkey Pear & Brie Sandwich	1,050	39g

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
Quarter White (Breast & Wing)	310	49g	15.8g
Half Rotisserie	550	76g	13.8g
Whole Rotisserie	1,050	140g	13.3g
Half Dark	490	55g	11.2g
Roast Turkey & Swiss Wrap	360	30g	8.3g
4 Premium Nuggets	210	17g	8.1g
9 Premium Nuggets	470	38g	8.1g
6 Premium Nuggets	310	25g	8.1g
Brunswick Stew - Cup	210	16g	7.6g
Turkey Club Wrap	500	38g	7.6g
Brunswick Stew - Quart To Go	830	63g	7.6g
Brunswick Stew - Bowl	410	31g	7.6g

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 135 Arby's items we track.

Arby's calories and macros
Item	Calories	Protein	Carbs	Fat
Capri Sun Fruit Juice	80	0g	21g	0g
Steamed Broccoli	100	2g	5g	8g
Summer Squash	100	3g	8g	7g
Milk, Low-Fat White	130	8g	12g	5g
Milk, Chocolate	180	8g	31g	3g
Italian Spinach	190	4g	9g	16g
Lima Beans	200	9g	39g	18g
4 Premium Nuggets	210	17g	12g	10g
Turkey 'n Cheese Slider	210	14g	21g	7g
Yukon Gold Mashed Potatoes	210	3g	32g	6g
Brunswick Stew - Cup	210	16g	17g	9g
Mozzarella Sticks (2)	220	10g	19g	12g
Yellow Sweet Corn	230	5g	35g	8g
Roast Beef 'n Cheese Slider	240	14g	21g	11g
Jalapeno Roast Beef 'n Cheese Slider	240	14g	21g	11g
Curly Fries - Kids/Jr.	250	3g	29g	13g
Crinkle Fries - Kids/Jr.	250	3g	32g	12g
Mac 'n Cheese	260	11g	23g	14g
Zucchini Muffin - 1 Muffin	270	3g	40g	11g
Sweet Potato with Butter	280	4g	37g	13g
Plain Baked Potato	280	7g	63g	0g
Buffalo Chicken Ranch Slider	290	12g	31g	13g
Jalapeno Bites (5)	290	5g	31g	17g
Chicken 'n Cheese Slider	300	16g	30g	13g
Chili Mac & Cheese	300	18g	21g	17g
6 Premium Nuggets	310	25g	18g	15g
Quarter White (Breast & Wing)	310	49g	0g	12g
Onion Straws - Medium	331	4g	35g	23g
Roast Turkey & Swiss Wrap	360	30g	22g	23g
3 Tenders	360	23g	28g	17g
Strawberry Arugula Salad - Whole	380	16g	35g	23g
Butter Baked Potato	390	7g	63g	14g
Crinkle Fries - Small	390	5g	49g	19g
Cherry Turnover with Icing	390	4g	65g	13g
Brunswick Stew - Bowl	410	31g	35g	18g
Curly Fries - Small	410	5g	49g	22g
Scalloped Potatoes	410	13g	29g	27g
Apple Turnover with Icing	430	4g	65g	18g
Salted Caramel Cookie - 1 Cookie	430	4g	63g	18g
Mozzarella Sticks (4)	440	19g	37g	23g
Triple Chocolate Cookie - 1 Cookie	450	5g	60g	21g
Orange Cream Milkshake - 12 oz.	450	9g	74g	12g
9 Premium Nuggets	470	38g	28g	23g
Jalapeno Bites (8)	470	8g	50g	27g
Beef Brisket and Bleu Salad	480	31g	20g	31g
Eggnog Milkshake - 12 oz.	480	11g	72g	16g
Roast Turkey Gyro	490	26g	48g	21g
Half Dark	490	55g	1g	30g
Fall Harvest Salad	490	33g	33g	25g
Chocolate Raspberry Milkshake - 16 oz.	490	11g	80g	15g
Turkey Club Wrap	500	38g	19g	35g
Wild Cherry Milkshake - 12 oz.	500	10g	85g	13g
Turkey Ranch & Bacon Wrap	510	38g	20g	36g
Pumpkin Spice Ultimate Milkshake - 12 oz.	510	7g	94g	10g
Peaches & Cream Milkshake - 12 oz.	510	9g	92g	12g
Classic Roast Beef Deluxe	520	25g	38g	30g
Candy Cane Milkshake - 12 oz.	520	10g	90g	13g
Classic Roast Beef Sandwich	530	27g	44g	27g
Crinkle Fries - Medium	530	7g	68g	26g
Turkey Spinach Artichoke Wrap	530	33g	47g	26g
Mint Chocolate Swirl Milkshake - 16 oz.	530	11g	80g	19g
Roast Beef Gyro	540	23g	48g	29g
Buffalo Ranch Chicken	540	29g	53g	24g
Half Rotisserie	550	76g	1g	27g
Roast Turkey Club	550	32g	41g	30g
Curly Fries - Medium	550	6g	65g	29g
Chocolate Brownie Milkshake - 12 oz.	550	10g	88g	18g
Double Roast Beef Sandwich	560	37g	35g	29g
Chili Cheddar Baked Potato	560	20g	76g	20g
Lemon Drop Milkshake - 12 oz.	560	9g	97g	12g
Classic Beef 'n Cheddar	570	30g	44g	30g
Strawberry Milkshake - 16 oz.	570	12g	90g	18g
Triple Chocolate Chunk Cookie - 1 Cookie	570	7g	78g	28g
Crispy Fish	570	20g	65g	25g
Spicy Fish	580	20g	63g	27g
Classic French Dip Sandwich + Mayo	590	26g	55g	29g
Chocolate Milkshake - 16 oz.	590	13g	93g	18g
Vanilla Milkshake - 16 oz.	590	12g	92g	18g
Butter Pecan Milkshake - 12 oz.	590	11g	74g	28g
Classic French Dip Sandwich w/Swiss & Au Jus	600	33g	54g	27g
Corned Beef Reuben	600	35g	62g	24g
5 Tenders	600	39g	47g	28g
Buffalo Chicken	600	37g	42g	33g
Turkey Pear & Brie Wrap	600	31g	41g	40g
Honey Lemon Basil Chicken Salad Wrap	600	29g	37g	41g
Classic Bacon Beef 'n Cheddar	620	34g	45g	33g
Broccoli 'n Cheddar	620	17g	78g	28g
Crinkle Fries - Large	620	8g	79g	30g
Jamocha Milkshake - 16 oz.	630	13g	104g	18g
Reese's Peanut Butter Cookie - 1 Cookie	630	11g	67g	37g
Pecan Chicken Salad Wrap	630	19g	28g	53g
Chocolate Raspberry Milkshake - 21 oz.	640	14g	107g	18g
Half Pound Roast Beef Sandwich	650	47g	35g	35g
Curly Fries - Large	650	8g	77g	35g
Mozzarella Sticks (6)	650	29g	56g	35g
Deluxe Chicken	660	29g	54g	38g
Chicken Bacon Swiss	660	41g	56g	31g
Deluxe Baked Potato	670	18g	70g	38g
Eggnog Milkshake - 20 oz.	670	15g	96g	24g
Orange Cream Milkshake - 20 oz.	680	14g	109g	18g
Wild Cherry Milkshake - 20 oz.	680	13g	115g	17g
King's Hawaiian® Deluxe Fish	690	25g	74g	34g
Chicken Pot Pie Potato	690	28g	74g	34g
Mint Chocolate Swirl Milkshake - 21 oz.	690	15g	107g	24g
Candy Cane Milkshake - 20 oz.	690	13g	113g	17g
Double Roast Beef Deluxe	700	43g	44g	38g
Double Beef 'n Cheddar	700	43g	44g	38g
Roast Turkey & Swiss Sandwich	700	38g	79g	28g
Turkey Ranch & Bacon Sandwich	710	39g	59g	35g
Greek Gyro	710	23g	55g	44g
Oreo Milkshake - 16 oz.	710	14g	104g	26g
Smokehouse Sliced Brisket	740	36g	46g	46g
Turkey Pot Roast Potato	760	21g	82g	40g
Peaches & Cream Milkshake - 20 oz.	770	14g	141g	18g
Chocolate Brownie Milkshake - 20 oz.	790	15g	128g	25g
Turkey Spinach Artichoke Sandwich	800	35g	81g	39g
Pumpkin Spice Ultimate Milkshake - 20 oz.	820	13g	154g	16g
Turkey Club Sandwich	830	46g	77g	40g
Brunswick Stew - Quart To Go	830	63g	70g	36g
Half Pound Beef 'n Cheddar	860	56g	46g	49g
Vanilla Milkshake - 20 oz.	860	19g	101g	39g
Chicken Divan Potato	860	31g	73g	51g
Butter Pecan Milkshake - 20 oz.	860	17g	110g	38g
Lemon Drop Milkshake - 20 oz.	870	14g	156g	18g
Chicken Primavera Stuffed Potato	880	24g	78g	54g
Strawberry Milkshake - 20 oz.	890	20g	130g	39g
Southern Fried Chicken Salad	900	26g	47g	69g
Chocolate Milkshake - 20 oz.	910	20g	112g	40g
Jamocha Milkshake - 20 oz.	930	20g	148g	39g
Honey Lemon Basil Chicken Salad Sandwich	930	37g	95g	46g
Pecan Chicken Salad Sandwich	1,010	27g	85g	64g
Whole Rotisserie	1,050	140g	3g	53g
Turkey Pear & Brie Sandwich	1,050	39g	99g	58g
Oreo Milkshake - 20 oz.	1,280	24g	166g	56g
Pecan Chicken Salad by the lb.	1,680	40g	44g	153g

Arby's nutrition FAQ

What is the lowest-calorie item at Arby's?: The lowest-calorie substantial item at Arby's is the Milk, Low-Fat White at about 130 calories with 8g 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?: Quarter White (Breast & Wing) delivers the most protein per calorie — about 49g protein for 310 calories.
How many Arby's items are under 500 calories?: Around 52 of 135 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.