Low calorie at Arby's: 56 menu items ranked (2026 guide)
The lowest-calorie Arby's item with at least 15 g of protein is the Steak Nuggets (9), 5 oz (142 g): 240 calories and 36 g of protein. 21 items with that much protein come in under 500 calories. Numbers are from the Arby's nutrition guide dated 2026-10-05.
- Menu: 200 items in the Arby's nutrition guide dated 2026-10-05
- 21 food items have at least 15 g of protein and under 500 calories
Lowest-calorie food with at least 15 g protein
| # | Item | Calories | Protein | Net carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| 1 | Steak Nuggets (9), 5 oz (142 g) (2 sizes on the menu) | 240 | 36 g | 1 g | 10 g | 780 mg (34% DV) |
| 2 | Arby's Melt, 5.2 oz (146 g) | 330 | 18 g | 37 g | 12 g | 940 mg (41% DV) |
| 3 | Ham & Swiss Croissant, 4.2 oz (119 g) | 340 | 17 g | 28 g | 17 g | 910 mg (40% DV) |
| 4 | Chicken Tenders (3), 4.6 oz (129 g) (3 sizes on the menu) | 370 | 23 g | 26 g | 18 g | 1,190 mg (52% DV) |
| 5 | Ham & Swiss Melt, 5.9 oz (167 g) | 380 | 26 g | 38 g | 13 g | 1,370 mg (60% DV) |
| 6 | Honey Mustard Chicken Wrap, 4.9 oz (139 g) | 380 | 15 g | 33 g | 21 g | 990 mg (43% DV) |
| 7 | Ham, Egg & Cheese Wrap, 6.3 oz (178 g) | 400 | 20 g | 30 g | 21 g | 1,390 mg (60% DV) |
| 8 | Ranch Chicken Wrap, 4.9 oz (139 g) | 400 | 16 g | 31 g | 23 g | 1,000 mg (43% DV) |
| 9 | Ham, Egg & Cheese Croissant, 5.7 oz (162 g) | 410 | 21 g | 29 g | 23 g | 1,040 mg (45% DV) |
| 10 | Bacon, Egg & Cheese Wrap, 5.2 oz (146 g) | 410 | 18 g | 28 g | 24 g | 1,330 mg (58% DV) |
| 11 | ArbyQ, 6.4 oz (182 g) | 420 | 18 g | 62 g | 10 g | 1,220 mg (53% DV) |
| 12 | Bacon, Egg & Cheese Croissant, 4.7 oz (132 g) | 430 | 18 g | 28 g | 26 g | 1,010 mg (44% DV) |
| 13 | Super Roast Beef, 7.4 oz (210 g) | 440 | 23 g | 40 g | 19 g | 1,080 mg (47% DV) |
| 14 | Mozzarella Sticks (4), 4.8 oz (137 g) (3 sizes on the menu) | 440 | 19 g | 35 g | 23 g | 1,410 mg (61% DV) |
| 15 | Classic Beef 'n Cheddar, 6.9 oz (195 g) | 450 | 23 g | 43 g | 20 g | 1,280 mg (56% DV) |
Show all 56 food items that qualify
| # | Item | Calories | Protein | Net carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| 16 | Ham, Egg & Cheese Sourdough, 6.8 oz (194 g) | 460 | 26 g | 45 g | 18 g | 1,290 mg (56% DV) |
| 17 | Ham, Egg & Cheese Biscuit, 6.9 oz (196 g) | 460 | 21 g | 37 g | 24 g | 1,750 mg (76% DV) |
| 18 | Bacon, Egg & Cheese Sourdough, 5.7 oz (163 g) | 470 | 23 g | 44 g | 22 g | 1,260 mg (55% DV) |
| 19 | Bacon, Egg & Cheese Biscuit, 5.9 oz (166 g) | 470 | 18 g | 36 g | 28 g | 1,720 mg (75% DV) |
| 20 | White Cheddar Mac 'n Cheese, 8 oz (227 g) | 470 | 17 g | 39 g | 27 g | 1,310 mg (57% DV) |
| 21 | Sausage & Cheese Croissant, 4.3 oz (123 g) | 490 | 15 g | 27 g | 35 g | 940 mg (41% DV) |
| 22 | Double Roast Beef, 8.4 oz (239 g) | 510 | 38 g | 36 g | 24 g | 1,610 mg (70% DV) |
| 23 | Classic French Dip & Swiss/Au Jus, 11.4 oz (324 g) | 530 | 34 g | 48 g | 21 g | 2,540 mg (110% DV) |
| 24 | Buffalo Chicken, 8 oz (228 g) | 530 | 24 g | 55 g | 22 g | 2,100 mg (91% DV) |
| 25 | Crispy Chicken, 8.5 oz (240 g) | 530 | 24 g | 55 g | 22 g | 1,410 mg (61% DV) |
| 26 | Roast Beef Gyro, 9.6 oz (273 g) | 540 | 24 g | 45 g | 29 g | 1,300 mg (57% DV) |
| 27 | Sausage, Egg & Cheese Wrap, 6.4 oz (181 g) | 550 | 17 g | 29 g | 39 g | 1,420 mg (62% DV) |
| 28 | Sausage, Egg & Cheese Croissant, 6.1 oz (172 g) | 580 | 19 g | 29 g | 43 g | 1,200 mg (52% DV) |
| 29 | Half Pound Roast Beef, 10.4 oz (295 g) | 610 | 48 g | 36 g | 30 g | 2,040 mg (89% DV) |
| 30 | Double Beef 'n Cheddar, 10.6 oz (301 g) | 630 | 39 g | 46 g | 32 g | 2,100 mg (91% DV) |
| 31 | Sausage, Egg & Cheese Sourdough, 7.2 oz (203 g) | 630 | 24 g | 45 g | 38 g | 1,450 mg (63% DV) |
| 32 | Sausage, Egg & Cheese Biscuit, 7.3 oz (206 g) | 630 | 19 g | 38 g | 44 g | 1,910 mg (83% DV) |
| 33 | Chicken Bacon Swiss, 9.6 oz (272 g) | 650 | 35 g | 57 g | 30 g | 1,760 mg (77% DV) |
| 34 | Chicken Cordon Bleu, 8.2 oz (233 g) | 650 | 35 g | 55 g | 30 g | 1,790 mg (78% DV) |
| 35 | Chicken Cheesesteak, 10.2 oz (290 g) | 660 | 49 g | 53 g | 27 g | 2,040 mg (89% DV) |
| 36 | Chicken Cheesesteak Deluxe, 12.4 oz (352 g) | 670 | 50 g | 54 g | 27 g | 2,050 mg (89% DV) |
| 37 | Reuben, 10.9 oz (308 g) | 680 | 37 g | 58 g | 31 g | 2,420 mg (105% DV) |
| 38 | Steak 'n Mac Bowl, 11.3 oz (320 g) | 680 | 37 g | 44 g | 38 g | 1,880 mg (82% DV) |
| 39 | Angus Cheesesteak, 10.2 oz (290 g) | 690 | 38 g | 57 g | 34 g | 2,110 mg (92% DV) |
| 40 | Angus Cheesesteak Deluxe, 12.4 oz (352 g) | 700 | 39 g | 59 g | 34 g | 2,120 mg (92% DV) |
| 41 | Greek Gyro, 9.6 oz (273 g) | 700 | 23 g | 51 g | 44 g | 1,370 mg (60% DV) |
| 42 | Ham & Swiss Sandwich, 11.6 oz (328 g) | 730 | 37 g | 76 g | 29 g | 1,760 mg (77% DV) |
| 43 | Half Pound Beef 'n Cheddar, 12.6 oz (358 g) | 740 | 49 g | 46 g | 39 g | 2,530 mg (110% DV) |
| 44 | Spicy Chicken Cheesesteak, 10.8 oz (305 g) | 760 | 49 g | 55 g | 37 g | 2,150 mg (93% DV) |
| 45 | Spicy Chicken Cheesesteak Deluxe, 12.9 oz (366 g) | 770 | 50 g | 56 g | 37 g | 2,160 mg (94% DV) |
| 46 | Steak 'n Potato Bowl, 10.8 oz (307 g) | 770 | 26 g | 44 g | 47 g | 1,640 mg (71% DV) |
| 47 | Turkey Ranch & Bacon Sandwich, 12.7 oz (360 g) | 800 | 46 g | 74 g | 34 g | 2,480 mg (108% DV) |
| 48 | Spicy Angus Cheesesteak, 10.8 oz (305 g) | 800 | 39 g | 60 g | 44 g | 2,230 mg (97% DV) |
| 49 | Spicy Angus Cheesesteak Deluxe, 12.9 oz (366 g) | 810 | 39 g | 61 g | 44 g | 2,240 mg (97% DV) |
| 50 | Sausage Gravy Biscuit-Double, 18.4 oz (522 g) | 960 | 18 g | 92 g | 56 g | 3,490 mg (152% DV) |
| 51 | Chicken Cheesesteak Half Pound, 17.2 oz (489 g) | 1,040 | 88 g | 58 g | 50 g | 3,570 mg (155% DV) |
| 52 | Chicken Cheesesteak Deluxe Half Pound, 19.4 oz (550 g) | 1,050 | 88 g | 59 g | 50 g | 3,580 mg (156% DV) |
| 53 | Angus Cheesesteak Half Pound, 17.2 oz (489 g) | 1,110 | 66 g | 67 g | 63 g | 3,720 mg (162% DV) |
| 54 | Spicy Chicken Cheesesteak Half Pound, 18.2 oz (517 g) | 1,250 | 88 g | 62 g | 71 g | 3,800 mg (165% DV) |
| 55 | Spicy Chicken Cheesesteak Deluxe Half Pound, 20.4 oz (579 g) | 1,260 | 89 g | 63 g | 71 g | 3,810 mg (166% DV) |
| 56 | Spicy Angus Cheesesteak Half Pound, 18.2 oz (517 g) | 1,320 | 67 g | 72 g | 84 g | 3,950 mg (172% DV) |
Net carbs are total carbs minus fiber. % DV is the FDA Daily Value for adults.
What you trade for a top spot
Medians for the top 15 items of the main list compared with the other 41 that also qualify:
- Sodium: the top 15 have a median of 1,080 mg (47% DV), the other 41 have 2,040 mg (89% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
- Saturated fat: 7 g median in the top 15 against 13 g in the rest (Daily Value 20 g).
- Protein: 19 g median in the top 15 against 37 g in the rest. A smaller portion is often the whole reason an item has fewer calories.
How we ranked
We took every item in the Arby's nutrition guide dated 2026-10-05 and kept the numbers exactly as printed. Food items with at least 15 g of protein and 200 calories, ranked by calories (fewest first). The floors keep sauces, sides and garnishes from filling the list. Drinks, sauces, add-ons, single toppings (a slice of cheese, a grilled chicken topping) and catering sizes are left out of the main list. When an item comes in several sizes, the table shows one size and says how many there are. Items whose calories do not add up from protein, carbs and fat were dropped as likely misprints in the guide.
Custom orders change the numbers: a sauce, a dressing, a bun or a side can add more than the item itself. The guide does not list ingredients or allergens, so this page does not either. Menus change, so check the guide date above against the one at the restaurant.
Keep exploring
- High protein Arby's
- Low calorie Benihana
- Low calorie Biggby Coffee
- Low calorie Bonefish Grill
- Low calorie Buffalo Wild Wings
- Low calorie Charleys Cheesesteaks
- Low calorie Checkers
- Low calorie Chopt
- Low calorie Coffee Bean & Tea Leaf
- Low calorie Corner Bakery
Sources
- Arby's nutrition guide, dated 2026-10-05. assets.ctfassets.net (accessed 2026-10-12). Calories and nutrients are as the chain publishes them.
- FDA, Daily Value on the Nutrition and Supplement Facts Labels. fda.gov (page updated 2024-03-05, accessed 2026-09-15). Used for % DV.
Restaurant names are shown only to identify menus. Bioma has no ties to any restaurant on this page. How we verify.