Arby’s Roast Chicken Salad Without Dressing: The Complete Calorie Breakdown You Need!

Hey there fellow fast food enthusiasts! Today I’m diving deep into something I’ve been curious about for ages – the actual calories in Arby’s Roast Chicken Salad without dressing. If you’re anything like me, you’ve probably stood at the Arby’s counter wondering if that chicken salad is really the healthier option you’re hoping for.

Well, I’ve done the research so you don’t have to! Let’s break down everything you need to know about this popular menu item.

The Quick Answer: Calories and Basic Nutrition Facts

Let’s get straight to the point – Arby’s Roast Chicken Salad without dressing contains 250 calories per order (10.7 oz or 304g). That’s the consistent number across multiple nutrition databases, so we can be pretty confident about it.

Here’s what else you’re getting in that salad:

I gotta say, I was surprised to see how much protein this salad packs! 25 grams is impressive for a fast food salad.

Is This Salad Actually Healthy?

So is 250 calories good or bad? Well that depends on your personal goals, but let’s put this in perspective.

The Good Stuff

• High protein content – 25g of protein is fantastic for muscle maintenance and keeping you fuller longer
• Low carbs – Only 8g total carbs with 3g of fiber (meaning just 5g net carbs!)
• No trans fat – Always a win in my book
• Moderate calorie count – At 250 calories, it’s certainly lower than many fast food options

The Not-So-Great Stuff

• Saturated fat – 7g is 35% of your daily recommended intake
• Sodium content – At 690mg, it’s about 30% of your daily recommended sodium
• Limited vitamin info – The Menu With Nutrition source doesn’t show any vitamin A, C, calcium, or iron content

Calorie Breakdown By Percentage

If you’re curious about where those calories come from:

• Fat: 50% of calories (14g × 9 calories per gram = 126 calories)
• Protein: 38% of calories (25g × 4 calories per gram = 100 calories)
• Carbs: 12% of calories (8g × 4 calories per gram = 32 calories)

This is definitely a high-protein, high-fat, low-carb option – potentially great if you’re following a keto or low-carb eating plan!

How Long Will It Take to Burn Those Calories?

Ever wonder how much exercise it’d take to work off this salad? Here’s what the data shows for burning 250 calories:

According to MyFoodDiary (150-pound adult):

• Walking (17 min/mile pace): 45.9 minutes
• Weight training (moderate effort): 37.6 minutes
• Cycling (18 mph): 17.1 minutes
• Running stairs (moderate pace): 13.4 minutes
• Running (10 min/mile): 20.9 minutes

According to CalorieKing (35-year-old female, 5’7″, 144 lbs):

• Swimming: 21 minutes
• Jogging: 29 minutes
• Cycling: 38 minutes
• Walking: 70 minutes

Obviously, the more intense the exercise, the quicker you’ll burn off those calories. But honestly, at just 250 calories, this salad isn’t exactly a calorie bomb that needs urgent burning off!

What’s Actually IN This Salad?

While none of our sources explicitly list all ingredients, we can make some educated guesses based on similar fast food chicken salads:

• Lettuce base (likely romaine or iceberg)
• Grilled chicken breast
• Possibly some cheese (given the saturated fat content)
• Some veggies like tomatoes and cucumbers
• Possibly some crunchy elements like croutons or tortilla strips

Remember, this calorie count is WITHOUT dressing. Adding dressing will significantly increase the calorie count. For example, Arby’s Dijon Honey Mustard Dressing adds 180 calories per serving (1.5 oz)!

How Does It Compare to Other Arby’s Salads?

According to Menu With Nutrition data:

• Roast Chicken Salad without dressing: 250 calories
• Side Salad without dressing: 80 calories
• Crispy Chicken Salad without dressing: 430 calories

So if you’re choosing between the crispy and roast chicken salads, the roast chicken version will save you 180 calories!

How Does It Compare to Other Arby’s Menu Items?

Let’s see how this salad stacks up against other popular Arby’s items:

• Roast Chicken Salad without dressing: 250 calories
• Classic Roast Beef Sandwich: ~360-380 calories
• Curly Fries (small): ~400 calories
• Double Roast Beef Sandwich: 510 calories
• Classic Beef ‘n Cheddar: ~450-460 calories
• Potato Cakes (2): ~250 calories

So the Roast Chicken Salad is indeed one of the lower-calorie options at Arby’s! It’s tied with the Potato Cakes but offers way more protein and nutrients.

Low-Carb Fast Food Option?

With only 8g total carbs and 3g of fiber (5g net carbs), this salad is definitely a solid choice for people following low-carb or keto diets. Just be careful with your dressing choice – many are loaded with sugar!

My Personal Experience with Arby’s Roast Chicken Salad

I’ve ordered this salad a few times when I’m trying to make healthier choices but still want something satisfying. The 25g of protein really helps keep me full, and I actually find it pretty tasty even without much dressing (I usually ask for the dressing on the side and just use a small amount).

The only downside? Sometimes I find myself still hungry after, especially if I’ve had a active day. In those cases, I might add a side item, but I still come out ahead calorically compared to many other fast food meals.

Tips for Making This Salad Even Healthier

If you’re watching your calories or trying to eat healthier, here are some tips I’ve found helpful:

• Ask for dressing on the side and use just a small amount
• If you’re watching sodium, consider bringing your own low-sodium dressing
• Add extra veggies if possible (some locations might accommodate this)
• Skip any crunchy toppings like croutons or tortilla strips
• If the cheese is optional, consider skipping it to reduce saturated fat

The Bottom Line: Is Arby’s Roast Chicken Salad a Good Choice?

In my opinion, this salad is one of the better fast food options available if you’re trying to make healthier choices. At 250 calories without dressing, high protein, and low carbs, it’s a solid option for many dietary approaches.

However, the relatively high sodium and saturated fat content means I wouldn’t make it an everyday choice. And remember – adding full-fat dressing can easily double the calorie count!

Final Thoughts

As someone who loves fast food but also tries to make decent nutritional choices, I find the Arby’s Roast Chicken Salad without dressing to be a pretty good compromise. It satisfies my craving for restaurant food while still aligning reasonably well with my nutrition goals.

The 250 calories are reasonable, the 25g of protein is excellent, and the low carb count makes it versatile for different eating plans. Just watch that dressing!

FAQs About Arby’s Roast Chicken Salad

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

Arby’s Roast Chicken Salad without dressing contains 250 calories per order (10.7 oz or 304g).

Is Arby’s Roast Chicken Salad keto-friendly?

With only 8g total carbs and 3g fiber (5g net carbs), the Roast Chicken Salad without dressing can definitely fit into a keto diet. Just be careful with your dressing choice.

How much protein is in Arby’s Roast Chicken Salad?

The salad contains an impressive 25g of protein, making it a good option for those looking to increase their protein intake.

How does the Roast Chicken Salad compare to the Crispy Chicken Salad?

The Roast Chicken Salad has 250 calories without dressing, while the Crispy Chicken Salad has 430 calories without dressing – a difference of 180 calories.

What’s the sodium content of Arby’s Roast Chicken Salad?

The sodium content is 690mg, which is approximately 30% of the recommended daily value.

How much fat is in Arby’s Roast Chicken Salad?

The salad contains 14g of total fat, including 7g of saturated fat and 0g trans fat.

Can I make this salad even healthier?

Yes! Ask for dressing on the side, skip optional high-calorie toppings, and consider bringing your own lower-calorie dressing.

Is this the lowest-calorie option at Arby’s?

The Side Salad without dressing at 80 calories is lower, but among substantial menu items, the Roast Chicken Salad is one of the lowest-calorie options.

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

Depending on your weight and the activity, it could take anywhere from 13 minutes (running stairs) to 70 minutes (walking) to burn 250 calories.