The Ultimate Guide to Calories in Arby’s Roast Chicken Club Wrap: Everything You Need to Know

Are you wondering about the calories in Arby’s Roast Chicken Club Wrap? Maybe you’re trying to watch your diet but still wanna enjoy some fast food? I’ve been there! As someone who loves Arby’s but also tries to keep track of my nutrition, I’ve done the research so you don’t have to.

In this comprehensive guide, I’ll break down everything about the nutritional content of this popular menu item, compare it with similar options, and even tell you how long you’d need to exercise to burn it off Let’s dive in!

What Exactly is in an Arby’s Roast Chicken Club Wrap?

Before we talk calories, let’s understand what makes up this wrap. The Roast Chicken Club Wrap from Arby’s combines roasted chicken with classic club sandwich ingredients wrapped in a soft tortilla. It’s a popular choice for those looking for something different from Arby’s traditional roast beef offerings.

The wrap typically includes:

• Roasted chicken
• Bacon
• Lettuce
• Tomato
• Mayo
• Cheese
• Tortilla wrap

Now, let’s get to what you’re really here for – the nutritional breakdown!

Nutritional Breakdown of Arby’s Roast Chicken Club Wrap

According to the latest information from Arby’s menu here’s what you’re getting in a single Roast Chicken Club Wrap

*Percent Daily Values are based on a 2000 calorie diet.

The wrap comes in at 10.5 ounces (approximately 298 grams).

Is 650 Calories a Lot for a Fast Food Item?

Well, it depends on your daily caloric needs and what else you’re eating that day. For many adults following a 2,000 calorie diet, this wrap represents about 32.5% of their daily calorie intake.

To put it in perspective:

• It’s more calories than a basic hamburger (typically around 250-350 calories)
• It’s comparable to many chicken sandwiches at other chains
• It’s less than many larger burgers or combo meals

One thing that’s noteworthy about this wrap is its high protein content. With 41 grams of protein, it provides a substantial amount of this important macronutrient, which can help keep you feeling full longer.

How Long Would It Take to Burn Off Those Calories?

If you’re wondering how much exercise you’d need to do to work off this wrap, here’s a breakdown based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs:

• Swimming: 54 minutes
• Jogging: 75 minutes
• Cycling: 100 minutes
• Walking: 181 minutes (about 3 hours)

For comparison, from another source that calculates differently:

• Running: About 46 minutes
• Jogging: About 61 minutes
• Hiking: About 90 minutes
• Cycling: About 111 minutes
• Swimming: About 116 minutes
• Walking: About 174 minutes

The exact times will vary based on your weight, metabolism, and exercise intensity, but this gives you a general idea.

Calorie Breakdown: Where Do They Come From?

Understanding where the calories in this wrap come from can help you make informed dietary choices:

• Fat: 35g × 9 calories per gram = 315 calories (48% of total)
• Protein: 41g × 4 calories per gram = 164 calories (25% of total)
• Carbohydrates: 47g × 4 calories per gram = 188 calories (27% of total)

This means the wrap is highest in fat, followed by carbs, and then protein. The relatively high fat content isn’t surprising given ingredients like bacon, mayo, and cheese.

How Does It Compare to Other Arby’s Wraps?

Arby’s offers several wrap options. Here’s how the Roast Chicken Club Wrap stacks up against some alternatives:

As you can see, the Roast Chicken Club Wrap is actually the highest calorie wrap option at Arby’s. If you’re looking to cut calories but still want a wrap, the Roast Turkey & Swiss Wrap might be a better choice at 530 calories – saving you 120 calories.

What Makes This Wrap So High in Calories?

Several factors contribute to the 650 calorie count:

1. Mayo and sauces – Condiments are often hidden calorie bombs, with mayo containing about 90-100 calories per tablespoon.

2. Bacon – Though delicious, bacon adds significant fat and calories.

3. Cheese – Another tasty but calorie-dense addition.

4. Tortilla wrap – The wrap itself is probably around 150-200 calories.

5. Portion size – At 10.5 ounces, it’s a substantial meal.

Is This Wrap Healthy?

Whether this wrap is “healthy” depends on your personal health goals and dietary needs. Let’s look at some pros and cons:

Pros:

• High in protein (41g)
• Contains some fiber (4g)
• More vegetables than some fast food options
• No artificial colors or flavors (based on Arby’s typical ingredients)

Cons:

• High in sodium (1370mg, which is 57% of recommended daily intake)
• High in fat (35g, with 9g being saturated fat)
• Contains trans fat (0.5g)
• Moderate sugar content (12g)

For someone needing a protein-rich meal who’s not watching calories or sodium, this could be a decent choice. For those on low-sodium, low-fat, or calorie-restricted diets, there are better options.

Ways to Make Your Arby’s Chicken Wrap Lighter

If you love this wrap but want to reduce the calories, here are some modifications you could request:

1. Ask for light or no mayo – This simple change could save you 100+ calories.

2. Skip the bacon – While tasty, removing bacon might save around 50-100 calories.

3. Ask for less cheese – Another easy way to cut some fat and calories.

4. Consider unwrapping – Eating it as a salad without the tortilla could save 150-200 calories.

Keep in mind that Arby’s might not be able to accommodate all modifications, but it never hurts to ask!

Other Nutritional Considerations

Beyond calories, there are other nutritional factors to consider:

Sodium Content

At 1370mg of sodium, this wrap contains over half of the recommended daily sodium intake for adults (2300mg). For those watching their sodium intake due to blood pressure concerns or other health issues, this is quite high.

Protein Content

The 41g of protein is actually quite impressive and makes this wrap more filling than many fast food options. For those looking to increase their protein intake, this could be a positive aspect.

Dietary Fiber

With 4g of fiber, the wrap provides a modest amount – about 16% of your daily needs. Most adults should aim for 25-30g of fiber daily.

How Does This Fit Into a Balanced Diet?

As with most fast food, moderation is key. Here’s how you might incorporate this wrap into different dietary approaches:

For those on a 2,000 calorie diet:

This wrap represents about one-third of your daily calories, so you’d want lighter meals for breakfast and dinner.

For those counting macros:

• 35g fat (54% of DV)
• 47g carbs (16% of DV)
• 41g protein

For those on low-carb diets:

With 47g of carbs, this wrap would use up most or all of your daily carb allowance on stricter low-carb diets.

For those focused on protein intake:

The 41g of protein makes this a good option for meeting protein goals, especially post-workout.

Final Thoughts on Arby’s Roast Chicken Club Wrap

At 650 calories, the Arby’s Roast Chicken Club Wrap is definitely not a “diet” food, but it’s also not the worst fast food choice you could make. Its high protein content is a definite plus, while its sodium and fat content are drawbacks.

Like most things in nutrition, whether this wrap fits into your diet depends on your individual needs, goals, and what else you’re eating that day. If you’re enjoying this as an occasional treat within an otherwise balanced diet, it’s perfectly fine!

If you’re eating fast food regularly, there are lower-calorie options at Arby’s (like the Roast Turkey & Swiss Wrap at 530 calories) that might be better choices for everyday consumption.

Remember, no single food is “good” or “bad” – it’s your overall dietary pattern that matters most for health. So if you’re craving that Roast Chicken Club Wrap, go ahead and enjoy it – just be mindful of the rest of your choices that day!

Nutrition Facts

The Arby’s Classic Roast Beef Sandwich is a relatively healthy choice, offering a good amount of protein for a moderate calorie count, especially in its classic size. For a more nutrient-dense option with vegetables, try the Crispy Chicken Club Wrap, asking to hold the bacon or cheese to reduce calories and fat. Pairing any sandwich with a side salad instead of fries is a smart move for a healthier meal at Arby’s.

Chicken club wrap calories vary significantly by preparation, ranging from around 280 calories for a lighter, smaller version to over 1000 calories for a large, hearty wrap with crispy chicken and bacon.