How Many Calories Are in an Arby’s Beef ‘N Cheddar Sandwich?

Arby’s Beef ‘N Cheddar is a popular roast beef sandwich topped with warm cheddar cheese sauce But is it a healthy option or just an indulgent treat? Let’s break down the nutrition facts and find out how many calories are in an Arby’s Beef ‘N Cheddar

A Closer Look at the Arby’s Beef ‘N Cheddar

The Arby’s Beef ‘N Cheddar sandwich features the following ingredients:

• Roast beef – Shaved slices of seasoned roast beef. The roast beef provides protein.

• Cheddar cheese sauce – A smooth, creamy cheddar cheese sauce topped on the roast beef. The cheese sauce adds calcium and fat.

• Red ranch sauce – A tangy sauce with a blend of ketchup, mayo, and spices. The sauce contributes additional calories and sodium.

• Sesame seed bun – The sandwich comes served on Arby’s signature star cutout bun topped with sesame seeds The bun provides carbohydrates,

The basic ingredients of roast beef cheese sauce, sauce and a bun make the Arby’s Beef ‘N Cheddar a hearty sandwich. But how many calories are packed into this popular menu item?

Calorie Count for an Arby’s Beef ‘N Cheddar

An Arby’s Beef ‘N Cheddar sandwich contains 570 calories.

That calorie count is based on a Classic Beef ‘N Cheddar sandwich ordered with standard options. Here is the full nutrition info according to Arby’s:

• Calories: 570
• Fat: 30g
• Carbs: 44g
• Protein: 30g

As you can see, the Beef ‘N Cheddar gets a good amount of calories and fat from the cheese sauce and ranch dressing. The protein comes from the roasted roast beef.

To put those 570 calories into context, here are some comparisons:

• A Beef ‘N Cheddar has about the same calories as a Big Mac from McDonald’s (540 calories).

• It’s more calories than a basic roast beef sandwich from Arby’s without cheese or sauce (530 calories).

• It’s less calories than some other Arby’s sandwiches like the 1⁄2 Pound Beef ‘N Cheddar (860 calories).

So the classic Beef ‘N Cheddar sits somewhere in the middle calorie-wise compared to other fast food sandwiches. It packs more calories than a simple roast beef sandwich, but less than extremely indulgent options.

Ways to Cut Calories in an Arby’s Beef ‘N Cheddar

If you’re looking to lighten up the Beef ‘N Cheddar, there are a few easy ways to reduce the calories:

• Skip the cheese sauce – The creamy cheddar sauce adds about 120 calories. Ordering without it saves calories and fat.

• Hold the ranch dressing – The tangy ranch sauce contributes around 60 calories. Asking for no sauce cuts calories.

• Choose a junior size – Ordering a junior Beef ‘N Cheddar shaves off about 100 calories compared to a regular.

• Pick a lighter side – Pairing it with a side salad instead of fries cuts additional calories.

• Split the sandwich – Sharing halves the calorie count.

With a few simple modifications, you can bring down the calorie count substantially. Getting it with no cheese or sauce as a junior size drops the Beef ‘N Cheddar down to around 380 calories.

How the Beef ‘N Cheddar Fits Into Your Calorie Needs

To determine if the 570 calories in an Arby’s Beef ‘N Cheddar are too much or fit your diet, you need to consider your daily calorie needs.

Here are some examples for different calorie goals:

• 1,200 calories/day diet – The Beef ‘N Cheddar would account for nearly half your calories for the entire day. It may be best saved for a splurge meal.

• 1,500 calories/day diet – At over a third of your daily intake, the sandwich makes a more substantial dent in your day’s calories. Consider splitting it or getting a lower calorie side.

• 2,000 calories/day diet – The sandwich hits around 28% of your calories for the day. You could likely fit it in along with other moderately sized meals.

• 2,500+ calories/day diet – At this higher calorie intake, the Beef ‘N Cheddar may fit as part of your daily calories with room for larger meals and snacks.

As you can see, the Beef ‘N Cheddar can potentially work for most calorie goals. But for lower calorie diets, it takes up a major portion of your day’s intake. Tweaking your order or pairing it with lighter sides and snacks can help it fit better into your daily calories.

Nutrition Pros and Cons of Arby’s Beef ‘N Cheddar

Beyond just calories, here is a quick look at some of the key nutrition pros and cons of the Arby’s Beef ‘N Cheddar:

Pros:

• Provides 23g protein
• Contains iron and calcium
• Uses real cheddar cheese

Cons:

• High in saturated fat and sodium
• Lacks fiber and vitamins
• Contains trans fat

On the plus side, the sandwich delivers a solid hit of protein, along with some calcium for bone health. However, it is quite high in less healthy fats, sodium, and trans fat. Fiber and vitamin content are low since it lacks produce.

So the sandwich offers some nutritional benefit from the protein and dairy components. But the high amounts of fat, salt, and sugar make it more of an indulgent treat.

Should You Eat an Arby’s Beef ‘N Cheddar?

At the end of the day, should you eat an Arby’s Beef ‘N Cheddar if you get a craving? Here are some final tips:

• Enjoy it in moderation as an occasional splurge, not an everyday meal.

• Consider customizing your order to reduce calories, fat, or sodium.

• Pair it with healthier side and drink options like salad and water.

• Split a sandwich or just order a half for a smaller portion.

• Check Arby’s menu for lower calorie roast beef alternatives.

If you love the Beef ‘N Cheddar, you certainly can find ways to work it into a healthy diet. Just be mindful of portions and how often you indulge. Customize your order to cut excess fat and sodium. And balance it out with nutritious sides and other meals.

While it’s not the most diet-friendly option, the Arby’s Beef ‘N Cheddar can definitely be enjoyed guilt-free when eaten occasionally and mindfully. So next time a Beef ‘N Cheddar craving hits, don’t be afraid to satisfy it! Just opt for some calorie-cutting tweaks to keep your sandwich from derailing your healthy eating goals.