Arby's: protein-first, smaller orders
If a full plate is more than you want, these are Arby's menu items with the most protein for their calories. Every number is copied from the nutrition information Arby's publishes. They are ordering ideas, not a meal plan.
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Open TableMacros, freeOnly single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.
Most protein per 100 calories
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Half Pound Roast Beef Carbs 38 g · Fat 30 g | 610 | 48 | 7.9 |
| Double Roast Beef Carbs 38 g · Fat 24 g | 510 | 38 | 7.5 |
| Ham & Swiss Melt Carbs 40 g · Fat 13 g | 380 | 26 | 6.8 |
| Classic Roast Beef Carbs 37 g · Fat 14 g | 360 | 23 | 6.4 |
| Classic French Dip & Swiss/Au Jus Carbs 50 g · Fat 21 g | 530 | 34 | 6.4 |
| Double Beef ‘n Cheddar Carbs 48 g · Fat 32 g | 630 | 39 | 6.2 |
| Ham Egg & Cheese Sourdough Carbs 47 g · Fat 18 g | 460 | 26 | 5.7 |
| Arby’s Melt Carbs 39 g · Fat 12 g | 330 | 18 | 5.5 |
Smaller items: 400 calories or less
More Arby's items of 400 calories or less, with the most protein first.
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Ham Egg & Cheese Wrap Carbs 31 g · Fat 21 g | 400 | 20 | 5 |
| Ham & Swiss Croissant Carbs 29 g · Fat 17 g | 340 | 17 | 5 |
| Ranch Chicken Wrap Carbs 32 g · Fat 23 g | 400 | 16 | 4 |
Ordering tips
- Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
- If the item is more than you want, box half before you start.
- Customizations, sizes and regional recipes change the numbers.
More Arby's orders, from the same published numbers: Arby's on TableMacros.
Source
Arby's nutrition information (Official PDF). Date recorded with the data: Nutritional & Allergen guide, June 2026. Checked by TableMacros Oct 20, 2026. Menus change, so check the source before you order.
Arby's is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Arby's. The name is used only to identify whose nutrition information this page describes.
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