Arby’s Salad Menu: Fresh Choices for Healthy Eating
Arby’s is famous for its roast beef sandwiches. But, it also has lighter options in its Market Fresh line and entrée salads. These salads mix roast turkey, chicken, and crisp greens. They offer protein, iron, and B vitamins, making them a healthier choice than fries and sandwiches.
Registered dietitians say some options are lower in calories. But, sodium can be high. The Roast Turkey Farmhouse Salad is often seen as a healthier choice. Yet, adding dressings or toppings can increase calories.
This article guides you through Arby’s salad menu. It helps you compare nutrition and customize orders to reduce calories and sodium. You’ll get practical tips to make meals satisfying and healthy, without losing the appeal of fresh ingredients.
Overview of Arby’s Salad Menu
Arby’s Market Fresh line brings deli-style options and more vegetables to a menu known for meat. The arby’s salad menu pairs lean proteins with crisp produce. This offers a faster way to add fiber and vitamins when time is tight.
Market Fresh salads show the brand’s push toward fresher choices. They often feature in-store sliced roast turkey, grilled or roasted proteins. An emphasis on layered fresh salad ingredients makes them stand apart from typical fast-food fare.
What the Market Fresh section offers
Market Fresh salads include blends of romaine, mixed greens, and colorful vegetables. Common proteins are roast turkey and grilled chicken. Dressings and toppings let you customize flavor and calories.
How salads fit into a meat-forward brand
Arby’s meat heritage remains central, yet salads create balance on the menu. They let you keep familiar proteins while shifting to a plate with more vegetables. This makes arby’s menu choices useful for someone wanting protein without deep frying.
Why salads matter for healthier fast-food choices
Choosing a salad or swapping a side for a small salad increases vegetable intake and boosts fiber. Dietitians note that lean proteins in Market Fresh salads support healthier meals. They caution that bacon, cheese, and rich dressings can raise calories and sodium.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | In-store sliced turkey, mixed greens, tomatoes, cucumbers, shredded carrots | 320 | $6.49 |
| Crispy Chicken Entrée Salad | Breaded chicken, romaine, cheddar, croutons, ranch on side | 610 | $7.29 |
| Side Salad | Romaine blend, grape tomatoes, carrots, choice of dressing | 90 | $2.19 |
| Pecan Chicken (Limited) | Grilled chicken, candied pecans, mixed greens, seasonal dressing | 420 | $7.99 |
| Market Fresh Roast Turkey Sandwich (salad swap) | Roast turkey with fresh salad ingredients option instead of bread | 280 | $5.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | Partial (watch dressings) | No (check croutons) | Dairy (cheese), Soy (dressing) |
| Crispy Chicken Entrée Salad | No | No (breaded chicken) | No | Wheat, Dairy, Soy |
| Side Salad | Yes (sans cheese) | Yes (no croutons, light dressing) | Yes (no croutons) | May contain Dairy in dressings |
| Pecan Chicken (Limited) | No | Partial (watch nuts) | No | Nuts, Dairy |
| Market Fresh Roast Turkey Sandwich (salad swap) | No | Partial (hold high-carb toppings) | No | Dairy, Soy |
| Grilled Chicken Add-on | No | Yes | Yes | None typical (check prep) |
| Bacon Topping | No | Yes | Yes | None typical |
| Cheddar Cheese | No | Yes | Yes | Dairy |
| Croutons | No | No | No | Wheat |
| Ranch Dressing | No | No | Partial (check ingredients) | Dairy, Egg, Soy |
Choosing Market Fresh salads can be a practical way to make smarter arby’s menu choices on the go. Focus on fresh salad ingredients, lean proteins, and dressings on the side. This keeps control over calories and sodium.
arby’s salad menu
Arby’s salad menu shows lighter meal choices. You can see what’s available, compare protein options, and choose between a side salad or a full meal. Below are common items and seasonal specials you might find on Arby’s online menu.
Quick list of current salad options
Many menus include the Roast Turkey Farmhouse Salad and the Crispy Chicken Entrée Salad. You’ll also find a simple side salad and seasonal specials like pecan chicken salads.
- Roast Turkey Farmhouse Salad
- Crispy Chicken Entrée Salad
- Side Salad (mixed greens)
- Seasonal / Limited-time salads (pecan chicken variations)
Market Fresh salads versus entrée salads
Market Fresh items focus on fresh sandwiches. They use greens, meats, and veggies in sandwich form.
Entrée salads are plated and lighter. They have more greens, protein, and distinct dressings. Look out for bacon, creamy sauces, or honey-wheat bread in Market Fresh sandwiches. These can add calories compared to entrée salads.
Where to find nutrition info and the online menu
Arby’s posts nutrition facts and allergen info on its official site. Use the nutrition calculator or the Arby’s online menu to check calories, sodium, and macronutrients for each salad.
If a salad isn’t online, ask your local store. Many places have seasonal items or offer sandwich fillings as salads. Reviews from Eat This, Not That! and nutrition experts can give quick calorie and sodium info for Arby’s salads.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | Mixed greens, roast turkey, cheddar, tomatoes, cucumbers, dressing | Approx. 320–420 | $6.99–$8.49 |
| Crispy Chicken Entrée Salad | Fried chicken strips, romaine, mixed greens, shredded cheese, croutons | Approx. 520–650 | $7.49–$8.99 |
| Side Salad | Mixed greens, tomato, cucumber, light vinaigrette on request | Approx. 80–120 | $2.49–$3.49 |
| Pecan Chicken (seasonal) | Greens, grilled chicken, candied pecans, fruit or cranberries, vinaigrette | Approx. 380–540 | $7.99–$9.49 |
| Custom Salad Add-On | Extra protein, avocado, bacon, or extra veggies available as requested | Varies by add-on | $0.99–$2.50 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | Possible with swaps | Possible without croutons | Dairy (cheese), Soy (dressing) |
| Crispy Chicken Entrée Salad | No | No | No (breading contains gluten) | Wheat, Egg, Dairy |
| Side Salad | Yes (without cheese/dressing) | Yes (avoid sugary dressings) | Yes | May contain Dairy if cheese added |
| Pecan Chicken (seasonal) | No | Possible with swaps | Check local prep | Nuts (pecans), Dairy (cheese), Soy |
| Grilled Chicken Add-On | No | Yes | Yes | None typical, check local prep |
| Avocado Add-On | Yes | Yes | Yes | None |
| Bacon Add-On | No | Yes | Yes | None |
| Croutons | No | No | No | Wheat |
| Ranch Dressing | No | No | Check label | Dairy, Egg |
| Vinaigrette | Yes | Depends on sugar | Yes | May contain Soy |
- Use the Arby’s online menu to confirm local availability and up-to-date nutrition.
- Request dressings on the side and consider grilled proteins for customizable salad options that lower calories and sodium.
- Ask the store if a salad is missing from the online list; local rotation is common.
Popular Arby’s Salads and What’s Inside
Arby’s salads are quick and familiar, appealing to many. This section explores three favorites and how small changes can affect their nutritional values. Each salad has its own unique taste and health benefits.
The Roast Turkey Farmhouse Salad combines greens, turkey, bacon, cheese, tomatoes, and croutons. It’s often praised as a healthy choice. It has about 230 calories and 23 grams of protein. Adding bacon and full dressing can increase sodium to 780 mg.
The Crispy Chicken Entrée Salad features mixed greens, fried chicken, cheese, tomatoes, and dressing. It has 20–25 grams of protein. The fried coating adds calories and fat. Choosing grilled or roasted chicken can lower calories without losing protein.
The side salad is a low-calorie option that boosts veggies and fiber. It has 70–90 kcal. You can add veggies, bacon, cheese, chicken, and croutons. Grilled or roasted meats add protein with less fat than fried.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | Mixed greens, roast turkey, bacon, shredded cheese, tomatoes, croutons, dressing | Approx. 230 | $6.99 |
| Crispy Chicken Entrée Salad | Mixed greens, breaded chicken strips, cheese, tomatoes, dressing | Approx. 420 | $7.49 |
| Side Salad | Mixed greens, tomatoes, shredded carrots, light dressing | Approx. 80 | $2.29 |
| Grilled Chicken Add-on | Seasoned grilled chicken breast to boost protein | Approx. 120 | $2.50 |
| Bacon Add-on | Crispy bacon pieces for texture and flavor | Approx. 80 | $1.00 |
| Extra Veggies | Extra tomatoes, cucumbers, carrots, and mixed greens | Approx. 15 | $0.75 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | No | Possible if croutons removed | Dairy (cheese), Pork (bacon) |
| Crispy Chicken Entrée Salad | No | No | No (breaded chicken) | Wheat, Dairy |
| Side Salad | Possible with dressing swap | Possible with low-carb dressing | Possible | Dairy in some dressings |
| Grilled Chicken Add-on | No | Yes | Yes | None typical |
| Bacon Add-on | No | Yes | Yes | None typical |
| Extra Veggies | Yes | Yes | Yes | None typical |
| Shredded Cheese | No | No | Yes | Dairy |
| Croutons | No | No | No | Wheat |
- Tip: Swap fried chicken for grilled or roast to cut calories and fat while keeping protein.
- Tip: Order dressing on the side to control portion and sodium for any salad choice.
- Tip: Use a side salad to add fiber if you want more greens without a full entrée.
Nutrition Breakdown of Arby’s Salad Options
Understanding the numbers helps you pick smarter meals at Arby’s. This section outlines typical ranges for calories, fat, sodium, and protein across Market Fresh and entrée salads. It compares salads to sandwiches and fries and shows concrete examples from nutrition facts so you can weigh choices on the menu.
Salad entrées usually have 230 to 370 calories. This range depends on whether you choose fried chicken or not. They also have 20 to 35 grams of protein, making them a good source of lean protein.
Fat and sodium vary a lot. Adding bacon, cheese, and creamy dressings can increase fat and sodium a lot. Single salads can have hundreds of milligrams of sodium. This number can go up to 1,000 mg with extras.
Compare a simple salad to typical Arby’s sandwiches and sides. A classic roast beef sandwich has about 360 kcal. A Beef ‘N Cheddar classic can have near 440 kcal. A small order of curly fries is often about 250 kcal. Thoughtfully ordered salads tend to be lower in calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | Mixed greens, roasted turkey, tomatoes, cheese, dressing | ~230 | $5.49 |
| Crispy Chicken Entrée Salad | Breaded chicken tenders, greens, shredded cheese, crunchy toppings | ~370 | $6.79 |
| Side Salad | Mixed greens, grape tomatoes, light dressing option | ~80 | $2.19 |
| Market Fresh Turkey & Avocado | Turkey, avocado, greens, vinaigrette | ~300 | $6.29 |
| Grilled Chicken Salad (seasonal) | Grilled chicken, mixed greens, seasonal veggies | ~260 | $6.49 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | Possible with swaps | No (bun/crumbs possible) | Dairy, Eggs |
| Crispy Chicken Entrée Salad | No | No (breaded chicken) | No | Gluten, Dairy |
| Side Salad | Yes (no cheese/dressing) | Yes (skip sweet dressings) | Yes | May contain Dairy |
| Market Fresh Turkey & Avocado | No | Yes with low-carb dressing | Yes | Dairy |
| Grilled Chicken Salad | No | Yes | Yes | May contain Dairy |
| Salad with Bacon | No | Yes | Depends | Pork, Dairy |
| Salad with Cheese | No | Limited | Yes | Dairy |
| Salad with Croutons | No | No | No | Gluten |
| Vinaigrette Dressing | Yes | Yes | Yes | May contain Mustard |
| Creamy Dressing | No | No | Depends | Dairy, Eggs |
Concrete examples show practical choices. The Roast Turkey Farmhouse Salad has about 230 calories, 13 g fat, and 780 mg sodium. The crispy chicken entrée has more calories due to breading, reaching near 370 kcal. A side salad has 70–90 calories, making it a good swap for fries.
Sodium is a key consideration. Many Arby’s items exceed recommended daily sodium levels. Choosing lighter dressings, skipping cheese, and asking for dressings on the side reduces sodium and calories. These small changes can make healthy salad options fit your goals.
- Expect 20–35 g protein in most entrée salads.
- Watch dressings and add-ons to control fat and sodium.
- Use side salads to lower total meal calories versus fries.
Short, mindful swaps let you enjoy fresh flavors without excess calories or sodium. Review nutrition details when ordering to match arby’s salad nutrition to daily targets and personal needs.
Customizable Salad Options to Make Healthier Choices
Arby’s salad menu lets you create meals that fit your health goals. Choose lean proteins and focus on fresh ingredients. Control the sauces to cut down on sodium and calories while keeping the flavor.
To reduce sodium and calories, ask for cheese, bacon, or croutons to be left out. Request dressing on the side so you can control how much you use. Swap creamy dressings for lighter vinaigrettes when you can.
Smart swaps include choosing roast turkey or grilled chicken over fried options. Adding extra veggies or a side salad boosts fiber and volume without adding many calories. Opt for single-slice cheese for a bit of richness with fewer calories.
For portion control and drink pairings, choose a side salad instead of fries or take a smaller entrée. Pair your salad with bottled water or unsweetened iced tea instead of regular soda or a shake. This avoids hundreds of extra calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad (Entrée) | Mixed greens, roast turkey, tomatoes, cucumbers, light vinaigrette available | 350 | $6.99 |
| Crispy Chicken Entrée Salad | Greens with crispy chicken, shredded cheese, carrots, choice of dressing | 620 | $7.49 |
| Side Salad | Simple mixed greens, cherry tomatoes, light dressing option | 90 | $2.29 |
| Grilled Chicken Add-On | Lean grilled chicken breast to increase protein | 120 | $1.99 |
| Extra Vegetables | Additional tomatoes, cucumbers, and mixed greens | 25 | $0.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | Yes (no croutons) | Yes (confirm dressing) | Dairy (cheese), Soy (processed items) |
| Crispy Chicken Entrée Salad | No | No (breaded chicken) | No (breading contains gluten) | Dairy (cheese), Egg (breading), Soy |
| Side Salad | Yes (no cheese) | Yes | Yes (confirm dressing) | May contain Dairy if cheese added |
| Grilled Chicken Add-On | No | Yes | Yes | Soy (marinade) |
| Extra Vegetables | Yes | Yes | Yes | Usually none; check local prep |
| Light Vinaigrette | Yes | Depends (sugar content) | Yes | Contains Soy, Mustard |
| Ranch Dressing | No | No | Depends | Dairy, Egg |
| Croutons | No | No | No | Gluten |
| Bacon Bits | No | Yes | Yes | None typical; check facility |
| Shredded Cheese | No | Yes (in moderation) | Yes | Dairy |
- Ask for sauces and dressings on the side to limit portions.
- Swap fried proteins for grilled or roast turkey to lower fat.
- Choose water or unsweetened iced tea to keep beverages low-calorie.
- Hold high-sodium toppings when possible.
- Add extra fresh salad ingredients for more fiber and volume.
- Opt for a side salad in place of fries to reduce total meal calories.
These strategies let you enjoy Arby’s while making healthier choices. Smart ordering helps you use the customizable salad options on the Arby’s salad menu. This way, you focus on fresh ingredients and lower-calorie meals.
Arby’s Salad Dressing Options and Impact on Nutrition
Dressings can change a salad’s taste and nutrition more than you think. Arby’s offers creamy choices like ranch and Thousand Island, plus vinaigrettes like balsamic. Each serving has about 80 to 200 calories and can add a lot of sodium.
Common dressings and their calorie and sodium effects
Ranch and mayo-based dressings are high in calories and saturated fat. Thousand Island-style adds sugar and salt. Balsamic vinaigrette or lighter oil-and-vinegar blends have fewer calories and less sodium.
Best choices for fewer calories and lower sodium
For better nutrition, pick vinaigrettes or ask for a smaller portion. Balsamic vinaigrette or lemon and vinegar are good choices. Dietitians advise avoiding creamy dressings to limit saturated fat.
Using dressings sparingly or on the side for better control
Ask for dressing on the side and dip your fork instead of pouring. A half portion cuts calories nearly in half. Swapping heavy dressings for lighter condiments or lemon slices helps keep taste while lowering sodium and fat.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Ranch (full) | Creamy, savory; classic pairing for crispy salads | 190 kcal | $0.60 |
| Thousand Island-style | Sweet, tangy mayo-based dressing | 160 kcal | $0.60 |
| Balsamic Vinaigrette | Sweet-and-tart oil-and-vinegar blend | 80 kcal | $0.60 |
| Italian | Herbed vinegar-based option | 70 kcal | $0.60 |
| Honey Mustard (full) | Sweet, tangy; works with chicken salads | 140 kcal | $0.60 |
| Fat-Free Dressing | Lower-calorie choice when available | 35 kcal | $0.60 |
| Caesar (full) | Creamy, umami-rich option for hearty salads | 180 kcal | $0.60 |
| Light Vinaigrette (half) | Reduced portion to lower calories and sodium | 40 kcal | $0.40 |
| Dressing on Side | Customer-controlled portion, best for tracking intake | Varies | $0.00 |
| Lemon or Vinegar Swap | Simple, zero-calorie flavor boost | 0 kcal | $0.00 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Ranch | No | No | Yes | Dairy, Eggs |
| Thousand Island-style | No | No | Yes | Dairy, Eggs, Soy |
| Balsamic Vinaigrette | Yes | Yes (limited carbs) | Yes | None typical, check cross-contact |
| Italian | Yes | Yes | Yes | None typical, check cross-contact |
| Honey Mustard | No | No | Yes | Mustard, Eggs |
| Fat-Free Dressing | Varies | Varies | Varies | Check label for soy, dairy |
| Caesar | No | No | Yes | Dairy, Anchovy (fish), Eggs |
| Light Vinaigrette | Yes | Yes | Yes | None typical, verify ingredients |
| Dressing on Side | Depends on dressing | Depends on dressing | Depends on dressing | Depends on dressing |
| Lemon or Vinegar Swap | Yes | Yes | Yes | None |
- Use customizable salad options by requesting half portions or swapping in vinaigrette.
- Track arby’s salad nutrition by choosing dressings wisely and asking for nutrition info when ordering.
- Small changes to dressings can lower calories and sodium while keeping flavor.
- Ask for dressing on the side.
- Dip instead of pouring to control portions.
- Choose vinaigrettes or lemon for lower calories.
Seasonal and Limited-Time Arby’s Salads
Arby’s often introduces new salads and limited-time twists. These changes add fresh fruits, nuts, and dressings. They make the salads feel like special treats.
They sometimes turn popular sandwiches into salads. The pecan chicken salad is a great example. It keeps the crunchy pecans and rich mayo but lets you choose your dressing.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | Mixed greens, turkey, cheddar, apples, cranberries, dressing on side | Approx. 320 | $6.49 |
| Pecan Chicken Salad (Seasonal) | Chicken, pecans, mixed greens, fruit blend, creamy dressing | Approx. 540 | $7.29 |
| Crispy Chicken Entrée Salad (Limited) | Breaded chicken, romaine, tomato, cheese, dressing choice | Approx. 610 | $7.59 |
| Side Market Fresh Salad | Simple greens, cucumber, tomato, small dressing packet | Approx. 90 | $2.29 |
Seasonal salads add variety for regulars. They let you try new flavors without committing to a sandwich. But remember, some items have more calories, so choose wisely.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | No | Yes (without croutons) | Dairy, Tree Nuts (in fruit blend), Soy |
| Pecan Chicken Salad (Seasonal) | No | No | No | Tree Nuts, Dairy, Egg, Soy |
| Crispy Chicken Entrée Salad | No | No | No (breaded chicken) | Wheat, Dairy, Egg, Soy |
| Side Market Fresh Salad | Yes (without dressing) | Yes (omit croutons, choose low-carb dressing) | Yes | None (dressings may contain dairy) |
| Grilled Chicken Add-On | No | Yes | Yes | None (check marinade) |
| Fruit Blend Topping | Yes | No | Yes | Tree Nuts (possible cross-contact) |
| Cheddar Cheese | No | No | Yes | Dairy |
| Vinaigrette Dressing | Yes | Yes | Yes | Soy (varies by recipe) |
| Creamy Ranch Dressing | No | No | No | Dairy, Egg, Soy |
| Crouton Topping | No | No | No | Wheat |
Check Arby’s official site or local store boards for current promotions and full nutrition details during the run. Timing varies by region, which makes checking local menus the best way to spot new arby’s seasonal salads and confirm ingredients before you order.
- Look for notices on your local Arby’s storefront.
- Review the online nutritional PDF when a limited item appears.
- Ask staff about ingredient swaps to tailor calories and allergens.
Seasonal salads are a way to try creative flavors while using arby’s menu choices to match your diet goals. When pecan chicken salad or similar items return, you can make smarter swaps and enjoy more variety without surprises.
Special Diets and Allergens: Are Arby’s Salads Right for You?
The Arby’s salad menu can fit many eating plans when you know what to ask for. This guide explains gluten-free options, low-carb choices, vegetarian swaps, and allergen info. So, you can order with confidence.
Many meats at Arby’s, like roast beef and turkey, might be good for those avoiding gluten. But, buns, croutons, and some sauces are not gluten-free. Arby’s lists ingredients and gluten-free ordering online. Ask staff about prep methods to reduce cross-contact risk.
Low-carb and keto-friendly choices
Choose salads with roast or grilled meats and skip croutons and sweet dressings to lower carbs. Avoid breaded chicken and honey-glazed items. Pick oil-based dressings on the side to control carbs and calories.
Low-FODMAP and diabetes-friendly options
Roast beef, corned beef, and turkey are often good for low-FODMAP plans. Mild cheeses like provolone or mozzarella can work for some. For diabetes-friendly choices, lean protein with non-starchy vegetables and water or unsweetened tea is best. Steer clear of sugary dressings, shakes, and high-carb sides.
Vegetarian considerations
Arby’s has limited vegetarian items. Side salads, mozzarella sticks, and some desserts are options, though they may be prepared near meat. If you follow a strict vegetarian diet, confirm preparation practices and ingredient lists before ordering.
Allergen info and cross-contamination advice
Arby’s lists allergens for menu items online. Common allergens include dairy, soy, wheat, and tree nuts in some items. If you have a food allergy, tell staff when you order. Some locations may offer gloves or separate utensils on request, but these accommodations are not guaranteed. Ask how items are cooked and assembled to assess cross-contact risk.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Side Salad (no croutons) | No | Yes | Yes, check dressing | Dairy (if cheese added); check dressing |
| Roast Turkey Farmhouse Salad | No | Yes (no croutons, dressing on side) | Yes, check turkey seasoning | Dairy (cheese), soy in dressings |
| Crispy Chicken Entrée Salad | No | No (breaded chicken) | No (breading contains gluten) | Wheat, egg, dairy possible |
| Roast Beef (as salad protein) | No | Yes | Yes, verify seasoning | Generally none; check preparation |
| Smoked Brisket (salad add-on) | No | Yes | Yes, confirm sauce | Possible soy, dairy in sauces |
| Mozzarella Sticks (side) | No | No | No | Dairy, wheat |
| Curly Fries (side) | Yes | No | No | Wheat; fried near meat items |
| Provolone (cheese add) | No | Yes | Yes | Dairy |
| Vinaigrette Dressing | Yes | Yes | Depends on ingredients | May contain soy |
| Creamy Dressings | No | No | Depends on ingredients | Dairy, egg, soy common |
- Check Arby’s allergen info online before you arrive.
- Ask for dressings and croutons on the side.
- Request minimal handling or separate utensils when possible.
- Choose roasted proteins over breaded options for fewer carbs.
- Pair salads with water or unsweetened tea for diabetes-friendly meals.
Using these tips will help you navigate special diets arby’s and find suitable items on the arby’s salad menu. Keep allergen info in mind and ask staff about preparation to lower cross-contact risks.
Tips from Dietitians for Eating Healthy at Arby’s
Registered dietitians suggest easy ways to make fast food healthier. Watch out for sodium, portion sizes, and missing nutrients when you order from Arby’s salad menu. Making small changes can greatly improve the nutrition of your meal.
Expert advice on sodium, portions, and missing nutrients
Be mindful of sodium levels. Many items at Arby’s are high in salt. Opt for roast turkey or roast beef salads to keep sodium lower. Adding a side salad can increase vegetables and fiber if your main dish lacks greens.
Suggested swaps based on registered dietitians’ recommendations
- Swap fries for a side salad to add vegetables and cut calories.
- Pick roast turkey or roast beef instead of fried chicken for leaner protein.
- Ask for dressings on the side and use half the portion to control calories.
- Choose a wrap over a stacked sandwich to reduce refined carbs when possible.
How to combine a salad with other menu items without overdoing calories
Pair a salad with bottled water or unsweetened iced tea to avoid liquid calories. If you crave a treat, share a small fry or dessert instead of ordering a full-size portion. Use the online nutrition calculator to plan totals and keep your meal within your target.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roast Turkey Farmhouse Salad | Mixed greens, roast turkey, cheddar, tomatoes, croutons | 310 | $6.49 |
| Crispy Chicken Entrée Salad | Greens, crispy chicken, cucumbers, cheese, ranch | 520 | $7.29 |
| Side Garden Salad | Mixed greens, tomatoes, cucumbers, carrots | 90 | $2.29 |
| Classic Roast Beef (modest) | Thin-sliced roast beef on sesame roll; ask for no butter | 360 | $4.99 |
| Small Fries (shared) | Potato fries, shareable portion to limit intake | 230 | $1.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roast Turkey Farmhouse Salad | No | No | Yes (no croutons) | Dairy, Wheat (croutons) |
| Crispy Chicken Entrée Salad | No | No | No | Wheat, Dairy, Egg |
| Side Garden Salad | Yes (no cheese) | No | Yes | None if plain |
| Roast Beef (classic) | No | Yes (no bun) | No | None typical |
| Grilled Chicken Add-on | No | Yes | Yes | None typical |
| Cheddar Cheese | No | No | Yes | Dairy |
| Ranch Dressing | No | No | No | Dairy, Egg |
| Vinaigrette | Yes | Depends | Yes | May contain Soy |
| Croutons | No | No | No | Wheat |
| Apple Slices (seasonal) | Yes | No | Yes | None |
- Use the online nutrition calculator before ordering to check Arby’s salad nutrition totals.
- Request sauces on the side and add vegetables to increase fiber and vitamins.
- Favor roast turkey or roast beef for lean protein and lower fat than fried options.
- Share high-calorie sides to keep meal calories in range while enjoying variety.
These dietitian tips for Arby’s focus on simple steps you can use now. With careful choices from the Arby’s salad menu, you can enjoy tasty meals and healthy salad options that fit your daily goals.
Conclusion
Arby’s salad menu is a smart choice for those watching their calories. The Market Fresh and entrée salads, like the Roast Turkey Farmhouse Salad, are great for a balanced meal. Experts say the roast turkey and side salad are good picks.
But, be careful of high-sodium toppings and calorie-heavy add-ons like bacon, cheese, and creamy dressings. Making smart swaps can make these items healthier. Ask for dressings on the side, choose roasted or grilled proteins, and skip fried parts.
Use Arby’s online nutrition info to make your order healthier. Pair your salad with water or unsweetened iced tea to keep calories and sugar down. With a few smart choices, Arby’s salads can be a tasty and healthy option for on-the-go meals.
FAQ
What salads does Arby’s offer right now?
Arby’s has entrée salads like the Roast Turkey Farmhouse Salad and a Crispy Chicken Entrée Salad. They also offer a Side Salad and sometimes special seasonal salads. What’s available can change by location and season.
Is the Roast Turkey Farmhouse Salad a healthy choice?
Yes, it’s a healthy option. Dietitians and reviews praise it for lean turkey and greens. It’s low in calories but watch out for sodium from toppings and dressing.
How do Arby’s Market Fresh items relate to the salad menu?
Market Fresh items are fresher, with in-store sliced turkey and extra veggies. They offer lighter options but be careful with bacon, cheese, and creamy sauces.
Where can I find accurate nutrition and allergen information for Arby’s salads?
Check Arby’s website for nutrition facts, ingredient lists, and allergen guides. Use the online menu and nutrition calculator for details. If a salad isn’t online, ask your local store.
How can I reduce calories and sodium when ordering an Arby’s salad?
Ask for dressing on the side and skip bacon, cheese, or croutons. Choose roasted or grilled proteins. Pair your salad with water or unsweetened iced tea to avoid extra calories.
Are Arby’s salads suitable for special diets like gluten-free or low-carb?
Some proteins are gluten-free or low-carb, but be careful of buns and sauces. Inform staff about allergies. For low-carb, skip croutons and sugary dressings.
Do dressings add a lot of calories to Arby’s salads?
Yes, dressings can add a lot of calories and sodium. Creamy dressings are worse, while vinaigrettes are lighter. Ask for dressing on the side to control calories and sodium.
Can I turn a Market Fresh sandwich into a salad or plate option?
Often yes, but it depends on the store. Ask your local team. Seasonal items like pecan chicken may also be available as salads or sandwiches.
How does a salad at Arby’s compare nutritionally with popular sandwiches or sides?
Simple salads are usually lower in calories than big sandwiches or fries. But, salads with bacon, cheese, or creamy dressings can be close to sandwich calories. Customizing is key to a healthier choice.
