Arby's Calories: Official Numbers for Roast Beef, Beef 'n Cheddar, Curly Fries, and Shakes

An Arby's Classic Roast Beef is 360 calories with 23g of protein, and a Classic Beef 'n Cheddar is 450. A full Arby's meal runs from about 405 calories (Classic Roast Beef, applesauce, unsweet tea) to about 2,850 (Half Pound Spicy Angus Cheesesteak, large curly fries, large Jamocha shake). Every number below is from Arby's official US Nutrition & Allergen PDF, October 2026.

Official menu data

Slow roasted beef:

Item	Calories	Protein	Fiber
Classic Roast Beef	360	23g	2g
Classic Beef 'n Cheddar	450	23g	2g
Double Roast Beef	510	38g	2g
Classic French Dip & Swiss with Au Jus	530	34g	2g
Half Pound Roast Beef	610	48g	2g
Double Beef 'n Cheddar	630	39g	2g
Half Pound Beef 'n Cheddar	740	49g	2g
Arby's Sauce (adds)	15	0g	0g
Horsey Sauce (adds)	60	0g	0g

Cheesesteaks:

Item	Calories	Protein	Fiber
Angus Cheesesteak	690	38g	4g
Angus Cheesesteak Deluxe	700	39g	5g
Spicy Angus Cheesesteak	800	39g	4g
Spicy Angus Cheesesteak Deluxe	810	39g	5g
Angus Cheesesteak, Half Pound	1,110	66g	5g
Spicy Angus Cheesesteak, Half Pound	1,320	67g	5g

Chicken and crafted sandwiches:

Item	Calories	Protein	Fiber
Chicken Tenders, 3 pieces	370	23g	2g
Ham & Swiss Melt	380	26g	2g
Crispy Chicken Sandwich	530	24g	4g
Buffalo Chicken Sandwich	530	24g	4g
Chicken Tenders, 5 pieces	610	39g	3g
Chicken Bacon Swiss	650	35g	4g
Chicken Cordon Bleu	650	35g	4g
Reuben	680	37g	4g
Greek Gyro	700	23g	4g
Turkey Ranch & Bacon Sandwich	800	46g	5g

Limited-time items in the October 2026 guide (these come and go, so check your local menu):

Item	Calories	Protein	Fiber
Steak Nuggets, 5 pieces	140	20g	1g
Steak Nuggets, 9 pieces	240	36g	2g
Chicken Cheesesteak	660	49g	5g
Steak 'n Mac Bowl	680	37g	3g
Steak 'n Potato Bowl	770	26g	6g
Chicken Cheesesteak, Half Pound	1,040	88g	7g

Value menu:

Item	Calories	Protein	Fiber
Ham Slider	170	11g	0g
Roast Beef Slider	180	11g	1g
Chicken Slider	230	11g	1g
Buffalo Chicken Slider	260	10g	1g
Honey Mustard Chicken Wrap	380	15g	1g
Ranch Chicken Wrap	400	16g	1g

Sides (small / medium / large):

Item	Calories	Protein	Fiber
Curly Fries	250 / 410 / 550	3g / 5g / 6g	3g / 5g / 6g
Crinkle Fries	250 / 390 / 530	3g / 5g / 7g	0g as listed
Potato Cakes, 2 / 3 / 4 pieces	250 / 370 / 490	2g / 3g / 4g	2g / 4g / 5g
Jalapeño Bites, 5 / 8 pieces	290 / 470	5g / 8g	2g / 3g
Mozzarella Sticks, 4 / 6 pieces	440 / 650	19g / 29g	2g / 3g
White Cheddar Mac 'n Cheese	470	17g	1g
Tree Top Applesauce	45	0g	2g

Curly Fries also come in XL (600). Dipping sauces add 10 (Buffalo), 70 (BBQ), 100 (Ranch), or 130 (Honey Mustard).

Shakes and desserts (small / medium / large):

Item	Calories	Protein
Vanilla Shake	480 / 620 / 870	12g / 16g / 23g
Chocolate Shake	540 / 700 / 970	12g / 16g / 22g
Jamocha Shake	540 / 700 / 980	12g / 15g / 22g
Cherry Turnover	390	4g
Apple Turnover	430	4g

Drinks (small / medium / large / XL, all 0g protein):

Drink	Small	Medium	Large	XL
Unsweet Tea	0	0	5	5
Diet Coke, Coke Zero Sugar	0	0	0	0
Brewed Sweet Tea	60	70	120	170
Coca-Cola	120	180	260	350
Strawberry Lemonade	140	190	300	400

Breakfast:

Item	Calories	Protein
Bacon Biscuit	340	10g
Ham, Egg & Cheese Wrap	400	20g
Bacon, Egg & Cheese Croissant	430	18g
Ham, Egg & Cheese Sourdough	460	26g
Sausage Biscuit	500	12g
French Toast Sticks	590	8g
Sausage, Egg & Cheese Biscuit	630	19g

The lowest-calorie sandwiches are the sliders at 170 to 260. The highest is the Half Pound Spicy Angus Cheesesteak at 1,320, more than three Classic Roast Beefs.

How to build a low-calorie order

Ranked by impact, all from the official guide:

1. Unsweet tea or a diet soda instead of a medium shake: saves 620 to 700. A medium Jamocha is 700 calories, close to two Classic Roast Beefs.
2. Small curly fries instead of large: saves 300 (250 vs 550).
3. Classic Beef 'n Cheddar instead of the Half Pound: saves 290 (450 vs 740).
4. Diet Coke instead of a medium Coke: saves 180.
5. Three Chicken Tenders instead of the Crispy Chicken Sandwich: saves 160 (370 vs 530), with 1g less protein.
6. Classic Roast Beef instead of Classic Beef 'n Cheddar: saves 90. Same 23g of protein.
7. Arby's Sauce instead of Horsey Sauce: saves 45 (15 vs 60). Small, but people add both.

Five orders under 600 calories

1. The classic plate: Classic Roast Beef + applesauce + unsweet tea. 360 + 45 + 0 = 405 calories, 23g protein
2. The tender plate: 3 Chicken Tenders + Buffalo dipping sauce + applesauce. 370 + 10 + 45 = 425 calories, 23g protein
3. The melt plate: Ham & Swiss Melt + applesauce + unsweet tea. 380 + 45 + 0 = 425 calories, 26g protein
4. The steak nugget box (limited time): 9 Steak Nuggets + small curly fries. 240 + 250 = 490 calories, 39g protein
5. The double: Double Roast Beef + Arby's Sauce + Diet Coke. 510 + 15 + 0 = 525 calories, 38g protein, the best protein under 600 on the regular menu

Curly fries fit under 600 only in the small size and only next to a light main. A medium is 410 calories by itself.

Five highest-protein orders

1. Half Pound Chicken Cheesesteak (limited time): 1,040 calories, 88g protein
2. Half Pound Roast Beef + 9 Steak Nuggets (nuggets are limited time): 610 + 240 = 850 calories, 84g protein
3. Half Pound Roast Beef + 3 Chicken Tenders: 610 + 370 = 980 calories, 71g protein
4. Half Pound Angus Cheesesteak: 1,110 calories, 66g protein
5. Half Pound Beef 'n Cheddar: 740 calories, 49g protein

The roast beef line is the efficient one: the Half Pound Roast Beef gives 48g of protein for 610 calories, and the Double gives 38g for 510. If you track protein against a target, our protein intake calculator shows what one Half Pound covers, and the high-protein fast food finder compares it with other chains.

Real-world orders, broken down

The lean order: "classic roast beef with arby's sauce, small curly fries, unsweet tea"

Component	Calories
Classic Roast Beef	360
Arby's Sauce	15
Curly Fries, small	250
Unsweet Tea	0
Total	625

26g of protein and the curly fries are still on the tray.

The standard order: "classic beef 'n cheddar meal, medium curly fries, medium coke"

Component	Calories
Classic Beef 'n Cheddar	450
Curly Fries, medium	410
Coca-Cola, medium	180
Total	1,040

28g of protein. The fries and the Coke add 590 calories, more than the sandwich.

The indulgent order: "half pound beef 'n cheddar, large curly fries, medium jamocha shake"

Component	Calories
Half Pound Beef 'n Cheddar	740
Curly Fries, large	550
Jamocha Shake, medium	700
Total	1,990

70g of protein, and about a full day of calories for many people. The shake alone is 700 of it.

Watch the sodium

Arby's is heavy on salt even when the calories look fine. The Classic French Dip & Swiss is 530 calories but 2,540mg of sodium, and the Half Pound Chicken Cheesesteak is 3,570mg. Arby's own guide quotes the Dietary Guidelines limit of 2,300mg a day for a typical adult. Nouri tracks sodium next to fiber and sugar, so a roast beef day shows up as a salty day, not just a calorie number. Order "large curly fries, no regrets," and Nouri quietly logs the 1,250mg too.

How to log Arby's in Nouri

Arby's orders sound simple and hide their size in one word: "classic," "double," or "half pound." That one word is the difference between 360 and 610 calories, and a photo of a wrapped sandwich cannot see it. You already know the order, so say it.

Log it the way you would read it off the board: "arby's double roast beef, horsey sauce, small curly fries, diet coke." Nouri splits that into lines with calories and macros and shows its reasoning for each, so you can check it counted the double and the horsey sauce. Stole half of someone's Jamocha shake? Add "half a medium jamocha shake" and it recalculates. Nouri is iPhone (iOS only), and you can start with a free trial.

In the drive-thru line, Siri is faster: "Hey Siri, track food in Nouri," then the order in one sentence, with the phone still locked. A photo works too, and Nouri writes out what it sees before anything is counted, so you can fix "regular fries" to "curly fries." We also check our own numbers: Nouri scored 92.1/100 in our 100-meal accuracy benchmark, against 77.0 for MyFitnessPal.

If protein is your focus, turn on Prioritize Protein. Your target goes from 1.0 to 1.2 grams per pound of body weight: for a 180 lb person, 180g becomes 216g. A Half Pound Roast Beef covers 48g of that. On Sunday evening, your Nouri Report shows the week around that Arby's run: average calories and protein against your targets, days on target, and one focus for next week.

FAQ

How many calories in an Arby's Classic Roast Beef?

360 calories with 23g of protein, 14g of fat, and 37g of carbs, per Arby's October 2026 US nutrition guide. Adding Arby's Sauce brings it to 375; Horsey Sauce brings it to 420.

How many calories in an Arby's Beef 'n Cheddar?

The Classic Beef 'n Cheddar is 450 calories with 23g of protein. The Double is 630 with 39g, and the Half Pound is 740 with 49g.

How many calories in Arby's curly fries?

250 for a small, 410 for a medium, 550 for a large, and 600 for an XL. A small has 3g of protein and 3g of fiber.

How many calories in an Arby's Jamocha shake?

540 for a small, 700 for a medium, and 980 for a large. The large has 136g of sugar, per the official guide.

How many calories in Arby's chicken tenders?

370 calories for 3 pieces with 23g of protein, and 610 for 5 pieces with 39g. Buffalo sauce adds only 10 calories; Honey Mustard adds 130.

How many calories in an Arby's Half Pound Roast Beef?

610 calories with 48g of protein. It is the best protein-per-calorie sandwich on the regular Arby's menu.

How many calories in an Arby's Angus Cheesesteak?

690 for the regular Angus Cheesesteak with 38g of protein, and 1,110 for the Half Pound with 66g. The Spicy Half Pound is 1,320, the highest-calorie sandwich in the guide.

How many calories in Arby's mozzarella sticks?

440 for 4 sticks with 19g of protein, and 650 for 6. Marinara adds 20 calories per cup.

How many calories in an Arby's Reuben?

680 calories with 37g of protein, and 2,420mg of sodium. The Greek Gyro is 700 with 23g.

How many calories in Arby's steak nuggets?

140 for 5 pieces and 240 for 9, with 20g and 36g of protein. They are listed as a limited-time item in the October 2026 guide, so availability varies.

What is the healthiest thing to order at Arby's?

By protein per calorie, the Double Roast Beef (510 calories, 38g) or the Half Pound Roast Beef (610, 48g). For a lighter meal, a Classic Roast Beef with applesauce and unsweet tea is 405 calories. Watch the sodium either way: every full-size roast beef sandwich is over 900mg.

What is the easiest way to track Arby's calories?

Say or type the order in Nouri exactly as you placed it, size word included, like "half pound beef 'n cheddar, medium curly fries." Each item comes back on its own line with calories, macros, and its reasoning, and the weekly Nouri Report shows where that meal landed in your week.

Pick from the tables, then tell Nouri your order in one sentence. New to counting? Start with how to log restaurant meals, and see fast food under 500 calories with high protein for more lean orders. For another late-night drive-thru, compare Jack in the Box calories and the Wendy's calorie guide.

Sources

• Arby's Nutrition & Allergen Information (U.S.), October 2026 PDF, "effective as of September 2026," linked from Arby's official Nutrition, Allergen, Ingredients & Gluten Free page: assets.ctfassets.net/.../Arbys_Nutritional_and_Allergen_OCT_2026.pdf (checked October 13, 2026)
• Crinkle Fries fiber is reported as the guide lists it (0g for small, medium, and large). Large and XL Classic Lemonade are left out because the guide's values for them look transposed.
• All order totals are sums of the official per-item values above