Calories in Arby's Hamburgers: How to Order for Your Diet

Understanding How Many Calories Are in Arbys Hamburgers

Arbys is known for its signature roast beef sandwiches, but they also offer a variety of hamburgers. From classic cheeseburgers to unique options like the Loaded Italian sandwich, Arby's burgers can satisfy your fast food cravings. But how many calories are you actually getting when you bite into an Arbys hamburger?

The Basics of Calories

Before diving into the calorie counts, lets review some calorie basics. Calories provide the energy your body needs to function and fuel activity. Consuming more calories than your body uses leads to weight gain over time.

Health experts recommend adults consume 2,000-2,500 calories per day for weight maintenance, less for weight loss. Of course calorie needs vary based on age, size and activity level.

When dining out, its important to understand how menu options fit into your overall daily calorie allowance. Most Americans consume too many calories from added sugars, refined carbs and unhealthy fats found in processed foods and restaurant meals.

Counting Calories in Fast Food Burgers

Burgers can provide protein, vitamins and minerals from beef, cheese, vegetables, or whole grain buns. But they often contain excess calories from high fat meat, cheese, condiments and cooking methods if youre not careful.

For example, a single McDonalds Big Mac packs over 500 calories and 25 grams of fat. Add on fries (another 400+ calories) and a soda (up to 250 calories more) and your total meal could easily exceed 1,200 calories.

Tracking burger calories at fast food chains lets you enjoy the occasional treat while sticking to your healthy calorie range. So how does Arbys stack up?

Calories in Arbys Classic Burgers

If youre craving an old fashioned burger and fries, Arbys classic hamburgers and cheeseburgers can quell your appetite. Heres the nutritional data on some of Arby's basic burger offerings:

Junior Hamburger

• 330 calories
• 16g fat
• 41g carbs
• 13g protein

Junior Cheeseburger

• 400 calories
• 23g fat
• 34g carbs
• 18g protein

Classic Hamburger

• 440 calories
• 23g fat
• 41g carbs
• 20g protein

The Junior Hamburgers offer a marginally slimmer nutritional profile. But single patties alone still provide 300+ calories before cheese or sauce.

Upgrading Your Arby's Burger Order

Like other chains, Arbys lets you customize classic burgers to your preferences. Popular upgrades like adding bacon or extra cheese further increase the calorie counts. For example:

Bacon 'N Cheese Roast Burger

• 720 calories
• 45g fat
• 51g carbs
• 38g protein

Double Cheeseburger

• 690 calories
• 41g fat
• 51g carbs
• 34g protein

Doubling meat and cheese typically means close to doubling calories! Simple burger customizations add 150-300 calories.

Making Better Choices at Arby's

If you want to enjoy Arbys burgers as part of a balanced diet, opt for single patties and nix heavy toppings like multiple slices of cheese and piles of bacon.

For even more savings, skip the classic sesame seed bun in favor of a lettuce wrap. This simple swap cuts 90-150 calories by ditching the refined flour bun.

Pair your burger with a side salad with light dressing rather than fries for further calorie control.

Unique and Specialty Arbys Burgers

Beyond classics, Arbys also has some unique burger offerings that tantalize tastebuds.

Smokehouse Burger

• 460 calories
• 23g fat
• 41g carbs
• 28g protein

Topped with smoked cheddar, bacon, BBQ sauce and crispy fried onions.

Jalapeno Roast Burger

• 370 calories
• 14g fat
• 34g carbs
• 26g protein

Spicy roast beef patty with pepper jack cheese, jalapeos, red onion, tomato, lettuce, and a chipotle mayo.

Loaded Italian

• 670 calories
• 37g fat
• 56g carbs
• 39g protein

Beef patty topped with pepperoni, ham, mozzarella, Parmesan crisps, tomatoes, red onion, shredded lettuce, mayo and Italian herbs.

Making Specialty Burgers Fit Your Diet

Indulging in one of Arbys signature stacked burgers can fit into your day if planned for. Split a sandwich with a friend or save half for later to slash calories. Pair with a low calorie side and drink.

Vegetarian and Turkey Burger Options

Veggie and turkey burgers are popular lower calorie, lower fat alternatives. How does Arbys measure up? Heres the nutrition info:

Veggie Veggie Burger

• 310 calories
• 13g fat
• 38g carbs
• 16g protein

A Morningstar Farms veggie patty topped with Swiss cheese, shredded lettuce, tomato and red onion, plus mustard and ranch for sauce options.

Market Fresh Turkey Burger

• 320 calories
• 8g fat
• 34g carbs
• 30g protein

Lean turkey patty with provolone cheese, tomato, shredded lettuce, red onion and light mayo.

Choosing Better-for-You Burgers at Arbys

If watching calories and fat, the Arbys veggie and turkey burgers deliver satisfaction for around 300-350 calories. Or stick to single patties and limit fatty add-ons.

Regardless of what you choose, balance out your meal with lighter sides and beverages. Track your total calories to meet weight management goals even when enjoying fast food.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.