If you follow a low-sodium diet, finding the best menu items at some fast-food chains can be a challenge. Take Arby’s, for example. Most of the main menu items and meals at Arby’s contain high sodium levels, making it tricky to eat on a low-sodium plan. Tricky but not impossible! We’ll explain what you can order and how to adapt it to cut back on sodium – plus we’ll also help you find the low-sodium healthy options at Arbys that work for other diets too.
The Wellness Nerd contains affiliate links. See more details here
The Absolute Lowest Sodium Option In Arby’s
The lowest sodium main menu item at Arby’s is the Roast Beef Slider, which contains 487mg of sodium. Or, if you like things spicy, order the Jalapeno Roast Beef Slider, which also contains 487mg of sodium.
However, these are not going to give you the most filling meal you’ve ever had in your life, so you might want some fries, too. And, of the two types of fries at Arby’s, the Crinkle Fries have the lowest sodium count at 300mg for a small serving.
This takes your total meal to 787mg, which makes it the lowest sodium meal at Arby’s, and only slightly over the 767mg cut-off that we use in these pieces.
Why Do We Use 767mg?
Because it’s suggested that the average person takes in no more than 2300mg of sodium a day – and if you divide that by three, you get 767mg – of course, if your medical team has told you to keep things lower, you should adjust things accordingly.
10 Other Lowest Sodium Options At Arby’s
If you don’t feel like ordering the Arby’s Roast Beef Slider, there are other things you can choose.
Here are the 10 next lowest sodium Arby’s main menu items after the Roast Beef Slider. Lowest doesn’t mean low, though; most menu items are quite a bit over our 767mg cut-off.
|Jalapeno Roast Beef Slider
|4 Piece Nuggets
|Buffalo Chicken Slider
|Classic Roast Beef
|Chicken Tenders 3 PC
|Classic Crispy Chicken Sandwich
|Classic Beef ‘n Cheddar
|Roast Beef Gyro
|Premium 9 PC Chicken Nuggets
|Chicken Bacon Swiss Sandwich
5 Other Ways to Keep Low Sodium at Arby’s
With numbers like the above, you can see that anything you can do to cut some of the salt from your food will make a difference – and here are five things to try.
The Classic Roast Beef and the Classic Chicken have the lowest sodium of the sandwich options – although neither is super low. You can also add lettuce, tomato, onions, jalapenos, and Red Ranch Sauce without adding extra sodium.
If it’s tasty roast beef bringing you to Arby’s and you’re not so worried about bread, then lose the bun, and you’ll reduce the sodium content of your meal by 340mg. Add some veggie toppings to make it more salad-like – or, pick up a side salad from a nearby supermarket.
Of the three cheese options available – Cheddar, Swiss, or Cheese sauce, the Cheddar Cheese has the lowest sodium count – it’ll save you 60mg over the sauce and 80mg over the Process Swiss.
Stick to Crinkle Fries
They have almost half the sodium that the curly fries have. As we said, 300mg of sodium is in a small Crinkle Fries, compared to 570mg in a Curly Fries.
Low-Sodium, Healthy Options at Arbys for Other Diets
The above advice is good if you’re just watching your sodium intake, but what if you’re also counting things like calories or cutting back on your fat – don’t worry; we’ve worked that out, too.
The Lowest Saturated Fat, Lowest Sodium Choice
Two menu items tie for the lowest sodium and lowest saturated fat choice at Arby’s. The Royal Beef Slider and the Jalapeno Roast Beef Slider have 3 grams of saturated fat and 487mg of sodium.
However, as we said before, these two options alone don’t make a substantial meal. Again, you could add the Crinkle Cut Fries – despite the word ‘fries’, this meal would only contain 5 grams of saturated fat.
The Lowest Calorie, Lowest Sodium Choice
If you’re keeping an eye on your calorie intake, the lowest calorie, lowest sodium option is… guess what? Yes, it’s the Roast Beef Slider, which has 167 calories, or the Jalapeno Roast Beef Slider, which follows closely with 177 calories.
These are not filling enough for a main meal, though, so you might want to order some Crinkle Fries. A small portion would add 250 calories and 300mg of sodium to your meal, taking the total with a Roast Beef Slider to 417 calories and 787mg of sodium. That’s pretty good.
The Lowest Sugar, Lowest Sodium Option At Arby’s
Let’s hear it for the Sliders again! The Roast Beef Slider (2 grams of sugar and 487mg of sodium. But you could also try the Chicken Slider, which has just 2 grams of sugar, although the sodium is higher at 620mg.
Image c/o Arbys Press Room
The Lowest Sodium Vegetarian/Vegan Option
Arby’s isn’t the place to eat if you follow a vegetarian or vegan diet. Not only is there no designated veggie or vegan menu, there isn’t a single main menu item without meat.
The Lowest Sodium, Gluten-Free Choice
Arby’s does have a gluten-free menu; you can use this if you order a sandwich without the bun. In this case, you’d be looking to order the Classic Roast Beef, which will have around 640mg of sodium bunless and add plenty of veggies. The Crinkle Fries are also gluten-free.
Obviously, with so much of the menu based on bread, Arby’s can’t guarantee it will be free of cross-contamination, so it might not be the best choice if you are coeliac rather than just avoiding gluten for other reasons.
So, there you have it. It wasn’t the biggest selection of low-sodium choices we’ve had in our guides (find the some more low sodium guides here), but if you are craving tasty Arby’s Roast Beef, with some careful ordering and a good balance of low-sodium foods, the rest of your day it’s not impossible to eat low sodium at Arbys.
Who is The Wellness Nerd?
My name is Helen Foster, and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail, and more. I have also written 16 books on health and nutrition.