Eating out / Burgers & American / Arby's

What I'd Order at Arby's to Lose Weight

Steak nuggets are the hidden gem here, 36 grams of protein and almost no carbs for 240 calories.

John Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

My Arby's orders

Steak Nuggets and Chicken Tenders

Lunch style

9 steak nuggets plus 3 chicken tenders

610calories59gprotein

For a 150 lb goal: 34% of your calories and 56% of your protein for the day.

Half Pound Roast Beef with Curly Fries

Carb meal

Half Pound Roast Beef plus small curly fries

860calories51gprotein

For a 150 lb goal: 48% of your calories and 49% of your protein for the day.

Steak Nuggets and Mozzarella Sticks

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The rule at Arby's: the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at Arby's

Turkey Ranch & Bacon Sandwich800 cal
Jamocha Shake (large)980 cal

Numbers from Arby's's published nutrition data via assets.ctfassets.net. Menus change, so check before you order.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including Arby's. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at Arby's?

Steak Nuggets and Chicken Tenders: 9 steak nuggets plus 3 chicken tenders. It comes to about 610 calories and 59g of protein.

How many calories should I eat at Arby's to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The steak nuggets and chicken tenders is 34% of that day with 56% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Arby's if I'm trying to lose weight?

The ones that stack calories with little protein: Turkey Ranch & Bacon Sandwich (800 calories), Jamocha Shake (large) (980 calories).

Can I eat Arby's and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and Arby's fits fine. Steak nuggets are the hidden gem here, 36 grams of protein and almost no carbs for 240 calories.