Pit StopArby's: high-protein, low-calorie picks
Here are the 222 Arby's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Arby's published, as listed on assets.ctfassets.net.
148 items are 400 calories or less. 29 have 30 g of protein or more. The most protein at 400 calories or less is Steak Nuggets (9) (36 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak Nuggets (9)1 serving (142 g) | 240 | 36 | 3 | 10 |
| Ham & Swiss Melt1 serving (167 g) | 380 | 26 | 40 | 13 |
| Classic Roast Beef1 serving (154 g) | 360 | 23 | 37 | 14 |
| Chicken Tenders (3)1 serving (129 g) | 370 | 23 | 28 | 18 |
| Steak Nuggets (5)1 serving (79 g) | 140 | 20 | 2 | 5 |
| Ham, Egg & Cheese Wrap1 serving (178 g) | 400 | 20 | 31 | 21 |
| Arby's Melt1 serving (146 g) | 330 | 18 | 39 | 12 |
| Ham & Swiss Croissant1 serving (119 g) | 340 | 17 | 29 | 17 |
| Ranch Chicken Wrap1 serving (139 g) | 400 | 16 | 32 | 23 |
| Honey Mustard Chicken Wrap1 serving (139 g) | 380 | 15 | 34 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Double Roast Beef1 serving (239 g) | 510 | 38 | 38 | 24 |
| Classic French Dip & Swiss/Au Jus1 serving (324 g) | 530 | 34 | 50 | 21 |
| Ham, Egg & Cheese Sourdough1 serving (194 g) | 460 | 26 | 47 | 18 |
| Buffalo Chicken1 serving (228 g) | 530 | 24 | 59 | 22 |
| Roast Beef Gyro1 serving (273 g) | 540 | 24 | 48 | 29 |
| Super Roast Beef1 serving (210 g) | 440 | 23 | 43 | 19 |
| Classic Beef 'n Cheddar1 serving (195 g) | 450 | 23 | 45 | 20 |
| Bacon, Egg & Cheese Sourdough1 serving (163 g) | 470 | 23 | 46 | 22 |
| Ham, Egg & Cheese Croissant1 serving (162 g) | 410 | 21 | 30 | 23 |
| Ham, Egg & Cheese Biscuit1 serving (196 g) | 460 | 21 | 38 | 24 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Steak Nuggets (9)1 serving (142 g) | 240 | 36 | 15.0 |
| Half Pound Roast Beef1 serving (295 g) | 610 | 48 | 7.9 |
| Chicken Cheesesteak Deluxe1 serving (352 g) | 670 | 50 | 7.5 |
| Double Roast Beef1 serving (239 g) | 510 | 38 | 7.5 |
| Chicken Cheesesteak1 serving (290 g) | 660 | 49 | 7.4 |
| Ham & Swiss Melt1 serving (167 g) | 380 | 26 | 6.8 |
| Half Pound Beef 'n Cheddar1 serving (358 g) | 740 | 49 | 6.6 |
| Spicy Chicken Cheesesteak Deluxe1 serving (366 g) | 770 | 50 | 6.5 |
| Spicy Chicken Cheesesteak1 serving (305 g) | 760 | 49 | 6.4 |
| Classic French Dip & Swiss/Au Jus1 serving (324 g) | 530 | 34 | 6.4 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham, Egg & Cheese Sourdough1 serving (194 g) | 460 | 26 | 47 | 18 |
| Bacon, Egg & Cheese Sourdough1 serving (163 g) | 470 | 23 | 46 | 22 |
| Ham, Egg & Cheese Croissant1 serving (162 g) | 410 | 21 | 30 | 23 |
| Ham, Egg & Cheese Biscuit1 serving (196 g) | 460 | 21 | 38 | 24 |
| Ham, Egg & Cheese Wrap1 serving (178 g) | 400 | 20 | 31 | 21 |
| Sausage, Egg & Cheese Croissant1 serving (172 g) | 580 | 19 | 30 | 43 |
| Bacon, Egg & Cheese Wrap1 serving (146 g) | 410 | 18 | 29 | 24 |
| Bacon, Egg & Cheese Croissant1 serving (132 g) | 430 | 18 | 29 | 26 |
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Questions
What item under 1,000 calories has the most protein at Arby's?
Chicken Cheesesteak Deluxe (1 serving (352 g)): 50 g protein, 670 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Arby's?
At 400 calories or less, the most protein comes from Steak Nuggets (9) (1 serving (142 g)): 36 g protein, 240 calories; Ham & Swiss Melt (1 serving (167 g)): 26 g protein, 380 calories; Classic Roast Beef (1 serving (154 g)): 23 g protein, 360 calories.
What is a high-protein breakfast at Arby's?
Ham, Egg & Cheese Sourdough (1 serving (194 g)): 26 g protein, 460 calories; Bacon, Egg & Cheese Sourdough (1 serving (163 g)): 23 g protein, 470 calories; Ham, Egg & Cheese Croissant (1 serving (162 g)): 21 g protein, 410 calories.
Where do these Arby's numbers come from?
From the nutrition information Arby's publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.