Unwrapping the Truth: How Many Calories Are Actually in Arby’s Crispy Chicken Salad Without Dressing?

Have you ever found yourself standing in line at Arby’s, trying to make a healthier choice, and wondering if that crispy chicken salad is really as virtuous as it seems? I’ve been there too! Today, I’m gonna dive deep into the nutritional breakdown of Arby’s Crispy Chicken Salad (without dressing) so you can decide if it deserves a spot in your meal plan.

The Quick Answer: Calorie Count

Let’s cut to the chase – Arby’s Crispy Chicken Salad without dressing contains 430 calories per order (11.8 oz). That’s according to CalorieKing and Menu With Nutrition. Interestingly, Eat This Much lists a slightly different calorie count of 420 calories for their Crispy Chicken Chopped Farmhouse Salad without dressing (which appears to be the same product with a slightly different name).

The small discrepancy might be due to slight variations in portion sizes or measurement methods – Eat This Much lists their serving as 323g, which is about 11.4 oz.

Macronutrient Breakdown

What’s actually in those 430 calories? Let’s break it down

When we look at the macronutrient ratio, fat accounts for about 51% of the total calories, protein makes up 25%, and carbohydrates contribute around 24%. This is definitely a higher fat content than many people might expect from a salad!

Is This Salad Actually Healthy?

Well, that’s kinda complicated. On one hand, this salad provides a substantial amount of protein (28g) and a decent amount of fiber (4g), which are both great for keeping you full and satisfied.

On the other hand. there’s a few not-so-great things to consider

1. High Sodium Content – At 1170mg, this salad contains nearly half of the recommended daily sodium intake (2300mg) without any dressing added!

2. Fat Content – With 25g of fat (8g saturated), this isn’t exactly a low-fat option. The word “crispy” is a big clue here – that chicken is breaded and fried.

3. Missing Dressing – Remember, these numbers are WITHOUT dressing. Add your favorite ranch or honey mustard, and you could easily add another 100-250 calories.

How Does It Compare to Other Arby’s Options?

I think it’s interesting to see how this salad stacks up against other menu items:

• Roast Chicken Salad without dressing: 250 calories (180 calories less!)
• Side Salad without dressing: 80 calories
• Classic French Dip & Swiss Roast Beef Sandwich: 540 calories
• Double Roast Beef Sandwich: 510 calories
• Sausage, Egg & Cheese Breakfast Biscuit: 640 calories

So while the Crispy Chicken Salad isn’t the highest-calorie item on the menu, it’s not dramatically lower than some of the sandwiches. The Roast Chicken Salad (non-crispy version) offers a significantly lower-calorie alternative if you’re watching your intake.

Burning Off Those Calories

If you’re curious about what it would take to work off this salad, here’s how long it would take for an average person to burn 430 calories:

• Swimming: 36-77 minutes
• Jogging: 40-49 minutes
• Cycling: 66-74 minutes
• Walking: 115-120 minutes

These numbers are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs, so your actual burn rate might differ.

Nutritional Highlights

Despite the relatively high calorie and fat content, this salad does offer some nutritional benefits:

• High Protein: With 28-30g of protein, this salad provides a substantial amount of this important macronutrient.
• Fiber Content: 4g of fiber contributes to your daily intake of 25-30g recommended for adults.
• Calcium: According to Eat This Much, this salad provides 25% of your daily calcium needs.

What’s Actually In The Salad?

Arby’s Crispy Chicken Salad typically includes:

• Crispy (breaded) chicken pieces
• Mixed greens/lettuce
• Tomatoes
• Shredded cheese
• Possibly bacon bits (contributing to the fat and sodium)
• Other vegetables like cucumbers or red onions

The exact ingredients can vary, but the breaded chicken and cheese are likely the main contributors to the calorie and fat content.

Making It Healthier

If you love Arby’s salads but want to reduce the calorie count, here are some suggestions:

1. Switch to Roast Chicken: The Roast Chicken Salad has only 250 calories – that’s 180 calories less!

2. Go Light on Dressing: If you do add dressing, try to use half of the packet or ask for it on the side.

3. Skip the Cheese or Bacon: These high-calorie toppings add flavor but also add fat and calories.

4. Add Extra Veggies: If possible, ask for extra tomatoes or other vegetables to bulk up the fiber content.

Is It Worth It?

This is where personal opinion comes in. For me, if I’m at Arby’s and trying to make a healthier choice, I’d probably go with the Roast Chicken Salad instead of the Crispy version. The calorie savings are significant, and I’d rather use those “saved” calories on a small treat later.

However, if you’re really craving that crispy chicken texture and flavor, this salad is still a better choice than many fast food meals. The protein content is excellent, and you’re getting some vegetables in your diet.

The Hidden Impact of Dressings

We’ve been talking about the salad without dressing, but let’s be real – most people add dressing! Here’s how different dressings might affect the total:

• Ranch: +220-250 calories
• Balsamic Vinaigrette: +130-160 calories
• Light Italian: +15-50 calories

So your “healthy” 430-calorie salad could quickly become a 650-calorie meal with just one packet of ranch dressing!

My Personal Take

I’ve tried both the crispy and roast chicken salads at Arby’s, and I personally prefer the taste of the roast chicken version. It feels lighter and more like what I expect from a salad. But I understand the appeal of that crispy chicken – it’s basically like having chicken tenders on top of your salad, which can be pretty satisfying!

If you’re tracking calories or macros, just be honest with yourself about what you’re consuming. That “salad” might not be as diet-friendly as the name suggests, especially with the “crispy” component.

The Bottom Line

Arby’s Crispy Chicken Salad without dressing contains 430 calories, with 25g fat, 27g carbs, and 28g protein. It’s higher in calories than you might expect for a salad, largely due to the crispy (fried) chicken and likely cheese content.

For a lower-calorie option, consider the Roast Chicken Salad instead, which has only 250 calories without dressing. And remember – whatever salad you choose, the dressing can significantly impact the final calorie count.

What’s your go-to order at Arby’s when you’re trying to eat healthier? Do you stick with salads or have you found another menu gem that satisfies without breaking your calorie bank?

I’d love to hear your thoughts and experiences with fast food salads. They can be a bit of a nutritional minefield, but with the right knowledge, you can make choices that align with your health goals while still enjoying that occasional fast food convenience.

Till next time, happy (and informed) eating!

Frequently Asked Questions

How many calories are in Arby’s Crispy Chicken Salad without dressing?

There are 430 calories in an order (11.8 oz) of Arby’s Crispy Chicken Salad without dressing.

What is the protein content of Arby’s Crispy Chicken Salad?

The salad contains 28g of protein per order.

How much sodium is in Arby’s Crispy Chicken Salad?

The sodium content is quite high at 1170mg per salad, which is about 49% of the recommended daily value.

Is Arby’s Crispy Chicken Salad keto-friendly?

With 27g of carbohydrates, this salad is probably not ideal for strict keto diets. However, it might fit into a more flexible low-carb approach.

What’s the fat content of this salad?

The salad contains 25g of total fat, including 8g of saturated fat.

How does this compare to other Arby’s salads?

The Roast Chicken Salad is significantly lower in calories at 250 calories per order without dressing.

How long would I need to exercise to burn off this salad?

Based on average calculations, it would take approximately 40-49 minutes of jogging, 66-74 minutes of cycling, or 115-120 minutes of walking to burn 430 calories.