High Protein- 1xChicken Cordon Bleu - Roast
Meal total
500Calories35gProtein40gCarbs22gFatArby's Nutrition Facts & Menu
Explore the Arby's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Arby's meal ideas
Every order below is built from real Arby's menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Arby's orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xDouble Roast Beef
Meal total
510Calories38gProtein38gCarbs24gFatBalanced meals
Everyday Arby's orders around a moderate calorie and protein target.
High Protein- 1xJalapeno Roast Beef Slider220Calories12gProtein21gCarbs9gFat
- 1x9 Pc Premium Chicken Nuggets470Calories38gProtein28gCarbs23gFat
Meal total
690Calories50gProtein49gCarbs32gFatHigh Protein- 1x4 Pc Premium Chicken Nuggets210Calories17gProtein12gCarbs10gFat
- 1xChicken Cordon Bleu - Roast500Calories35gProtein40gCarbs22gFat
Meal total
710Calories52gProtein52gCarbs32gFatBigger, high-protein meals
Heartier Arby's orders for a big appetite or a training day.
High Protein- 1xHoney Mustard Chicken Wrap390Calories16gProtein33gCarbs22gFat
- 1xHalf Pound Roast Beef610Calories48gProtein38gCarbs30gFat
Meal total
1000Calories64gProtein71gCarbs52gFatHigh Protein- 1xRoast Chicken Club460Calories30gProtein42gCarbs19gFat
- 1xFrench Dip & Swiss540Calories34gProtein51gCarbs22gFat
Meal total
1000Calories64gProtein93gCarbs41gFatArby's nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Arby's menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Arby's for current ingredients and allergen information.
Ordering Arby's with macros in mind
Arby's unique position in the fast food landscape is its roast meat format. While competitors fry or grill ground beef patties, Arby's slices actual roast meats. That matters for macros because sliced roasted turkey and chicken tend to be leaner and more protein-dense than formed beef patties at the same calorie level.
The Roast Turkey line is the standout. The Roast Turkey Ranch and Bacon Sandwich tops out at 45g protein and 810 calories. If you need high protein at lower calories, the Roast Turkey and Swiss Wrap (530 cal, 37g protein) delivers comparable protein about 280 calories lighter. The Deep Fried Turkey Club (650 cal, 40g protein) splits the difference.
For a mid-range target around 500 to 600 calories with 35g protein: the Chicken Cordon Bleu Roast (500 cal, 35g protein) is a clean choice. Pair it with the Chopped Side Salad (70 cal, 5g protein) and you're at 570 calories and 40g protein total.
Arby's roast beef is a consistent anchor for lower-calorie builds. A basic roast beef sandwich lands around 300 to 450 calories with 20 to 28g protein depending on size. They're not the highest-protein items on the menu, but they're reliable and filling.
The Wagyu Steakhouse Burger (830 cal, 42g protein) and Big Cheesy Bacon Burger (750 cal, 39g protein) represent Arby's premium burger line. Both deliver high protein at higher calorie cost. These work for larger meal targets (800+ calories) but aren't the most efficient protein per calorie.
Arby's main calorie traps are the Curly Fries (250 to 710 cal) and any item with heavy cream sauces. The Chopped Side Salad (70 cal) is the only truly low-calorie side option.
Frequently asked questions
Take your Arby's order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Arby's meals that fit them and lets you log them in seconds, at home or on the go.