Arby’s Pecan Chicken Salad Sandwich: The Full Calorie Breakdown You Need

Listen up, sandwich lovers! If you’ve been wondering about the calorie content of that delicious Arby’s Pecan Chicken Salad Sandwich you’ve been craving, I’ve got all the deets for ya. As someone who’s obsessed with both fast food and trying (sometimes failing) to watch what I eat, I decided to dig deep into the nutritional info of this popular menu item.

The Quick Answer: Calories in Arby’s Pecan Chicken Salad Sandwich

Let’s cut to the chase – an Arby’s Pecan Chicken Salad Sandwich contains 840 calories. Yep, that’s the magic number we’re working with here. But there’s so much more to understand about this sandwich beyond just the calorie count.

Complete Nutritional Breakdown

The Arby’s Pecan Chicken Salad Sandwich weighs in at approximately 305 grams per serving and packs quite the nutritional punch Here’s what you’re getting with each sandwich

*Percent Daily Values are based on a 2,000 calorie diet.

Macronutrient Breakdown

If you’re tracking your macros (like I try to do…sometimes), here’s how this sandwich breaks down:

• Fat: 46g (48% of calories)
• Carbs: 83g (39% of calories)
• Protein: 28g (13% of calories)

The net carbs (total carbs minus fiber) come to about 77-825g, depending on which source you trust Either way, it’s a hefty amount for those on low-carb diets.

What’s Actually in This Sandwich?

I think it’s always interesting to know what we’re actually eating. The Pecan Chicken Salad Sandwich contains:

• Pecan Chicken Salad: Made with diced grilled chicken (boneless skinless chicken breast with rib meat, water, potato starch, salt, vinegar), mayonnaise (soybean oil, water, egg yolk, high fructose corn syrup, distilled vinegar, salt, cider vinegar, sugar, lemon juice concentrate, spice, onion, garlic, natural flavor), apples, grapes, celery, and pecans.
• Leaf Lettuce
• Honey Wheat Bread: Contains unbleached enriched flour, water, cracked wheat, high fructose corn syrup, honey, wheat gluten, yeast, soybean oil, and various other ingredients.

Allergen Information

For those with dietary restrictions or allergies, the sandwich contains:

• Egg
• Gluten
• Soy
• Tree nuts (pecans)
• Wheat

It does not contain fish, milk, peanuts, or shellfish.

How Long Will It Take to Burn Those Calories?

Wondering how much exercise you’d need to do to burn off this sandwich? According to the data:

• Jogging: About 74-78 minutes
• Cycling: About 144 minutes
• Swimming: About 150 minutes
• Walking: About 120-225 minutes

Is the Pecan Chicken Salad Sandwich Healthy?

Well, this is where things get subjective. According to customer ratings from one source, only 29% of voters think the sandwich is healthy. However, a whopping 95% think it tastes good! (No surprise there – taste usually wins over nutrition!)

From a nutritional standpoint, the sandwich has some pros and cons:

Pros:

• Good source of protein (28g)
• Contains dietary fiber (6g)
• Includes some nutritious ingredients like chicken, apples, grapes, and pecans

Cons:

• High in calories (840)
• Contains significant amounts of fat (46g)
• High in sodium (1190mg, which is 50% of the recommended daily intake)
• Contains 18g of sugar
• High carb content (83g)

How Does It Compare to Other Arby’s Options?

For context, here are some other Arby’s menu items and their calorie counts:

• Arby-Q: 400 calories
• Angus Philly: 620 calories
• Cherry Turnover: 390 calories
• Chopped Farmhouse Salad with Crispy Chicken: 430 calories
• Chopped Side Salad: 70 calories

So yeah, the Pecan Chicken Salad Sandwich is definitely on the higher end of the calorie spectrum at Arby’s.

Weight Watchers Points

For those following Weight Watchers, this sandwich will cost you:

• 25 Weight Watchers Freestyle Points
• 27 WW SmartPoints
• 23 WW PointsPlus

My Personal Take on This Sandwich

I gotta say, I’ve tried this sandwich a few times and it’s pretty darn tasty. The combo of the chicken with sweet grapes, crunchy pecans, and that honey wheat bread really hits the spot. But man, I was surprised when I first learned about the calorie count! 840 calories is no joke – that’s like almost half of what some people need in a day.

Whenever I get this sandwich now, I usually plan for it by eating lighter at other meals or splitting it with a friend. It’s definitely more of a treat than an everyday lunch option for me.

Making Healthier Choices at Arby’s

If you love the taste of the Pecan Chicken Salad but want to cut down on calories, here are some options:

1. Go open-faced: Remove the top slice of bread to save about 100-150 calories
2. Ask for light mayo: Since mayo is a big contributor to the fat content
3. Pair with a side salad instead of fries
4. Split it with someone: Half a sandwich (420 calories) with a side salad makes a more balanced meal

DIY Lower-Calorie Version at Home

If you’re craving the flavors but want to control the calories, try making your own version:

• Use plain Greek yogurt instead of mayo (or mix the two)
• Choose a lower-calorie bread or wrap
• Load up on extra lettuce and veggies
• Use less pecans or choose a lighter nut option
• Add extra grapes and apples for volume with fewer calories

Final Thoughts on Arby’s Pecan Chicken Salad Sandwich

At 840 calories, this sandwich is definitely in the “indulgence” category for most of us. It’s got a ton of flavor and a nice mix of protein, but the calorie, fat, and carb content make it something to enjoy occasionally rather than as a regular meal choice.

Like most fast food options, it’s all about balance and moderation. If you’re really craving this sandwich, go for it! Just be aware of what you’re consuming and maybe balance it out with lighter choices for your other meals that day.

What I find interesting is that this sandwich actually contains some nutritious ingredients – chicken, pecans, grapes, apples – but the portion size and additions like mayo and bread boost the calorie count significantly.

FAQs About Arby’s Pecan Chicken Salad Sandwich

Is Arby’s Pecan Chicken Salad Sandwich seasonal?

The Pecan Chicken Salad Sandwich is typically a seasonal offering at Arby’s, usually available during spring and summer months.

Can I order the chicken salad without the bread?

Yes! Some locations offer the chicken salad portion on its own or on a bed of lettuce instead of bread, which would significantly reduce the calorie and carb content.

How does this sandwich compare to chicken salad sandwiches at other restaurants?

Arby’s version tends to be higher in calories than some other restaurant options due to its generous portion size and ingredients like pecans and mayo. However, it’s also known for being particularly flavorful.

Is there a way to find out the exact nutritional content of my specific sandwich?

Nutrition information can vary slightly based on how the sandwich is prepared. For the most accurate info, check Arby’s official website or use their nutrition calculator.

Does Arby’s offer any lower-calorie alternatives with similar flavors?

You might try their Market Fresh Chopped Salads, which can give you similar flavors in a lower-calorie format.

In conclusion, while the Arby’s Pecan Chicken Salad Sandwich is delicious (and that’s why we love it!), it’s definitely a higher-calorie option at 840 calories. Knowledge is power, and now you know exactly what you’re getting when you order this tasty sandwich. Whether you decide to indulge fully, modify your order, or save it for special occasions is totally up to you!

Remember, no single food is “bad” – it’s our overall dietary patterns that matter most. So enjoy that sandwich if that’s what you’re craving, and maybe take a nice walk afterward to start burning off some of those 840 calories!