Arby's Cheese Sauce: Keto-Friendly Or Not?

Arby's is a great option for those on a keto diet, with its wide selection of high-fat protein options and willingness to customise meals. While the menu may seem to consist of high-carb meals, there are actually plenty of keto-friendly options available.

When ordering, it is best to ask for no bun and swap your sauce for a keto-friendly option. Arby's sauce, for example, is considered keto-friendly with only 3g net carbs per serving.

For a keto main meal, you could try the Fire-roasted Philly Roast Beef sandwich without the bun and garlic aioli, or the Classic Roast Beef sandwich.

If you're after a wrap, Arby's offers a few options that can be made keto-friendly by asking for no wrap and swapping the sauce. The Chicken Club Wrap, for instance, can be made keto by removing the wrap and honey mustard.

For a keto-friendly side, a side salad without dressing is a good option.

While Arby's has plenty of keto options, there are some items that should be avoided, such as crispy chicken and sauces like honey mustard and dijon honey mustard.

Arby's cheese sauce nutrition facts

Arby's Cheddar Cheese Sauce is a popular choice for those following a keto diet. Here is a detailed breakdown of its nutrition facts:

Calories and Macronutrients:

Arby's Cheddar Cheese Sauce contains 50 calories, with 64% of those calories coming from fat. It has 4 grams of fat and 4 grams of carbohydrates. It also has 3% saturated fat, which is about 0.5 grams, and 1% total carbohydrate, or 4 grams.

Allergens and Ingredients:

The cheese sauce contains milk and may contain traces of other allergens due to shared equipment for food preparation. The ingredients include water, canola oil, modified corn starch, cheddar cheese (milk, cultures, salt, enzymes), maltodextrin, salt, sodium phosphate, nonfat dry milk, mono and diglycerides, sodium stearoyl lactylate, autolyzed yeast extract, acetic acid, sodium citrate, sodium hexametaphosphate, natural flavors, annatto extract (for color), paprika, oleoresin, and carotene.

Weight Watchers Points:

For those following the Weight Watchers program, the Cheddar Cheese Sauce has 2 Freestyle Points, 2 WW SmartPoints, and 2 WW PointsPlus.

Physical Activity Equivalent:

To burn off the 50 calories in the Cheddar Cheese Sauce, you would need to engage in light physical activities such as walking for 7 minutes or running for 4 minutes.

Voter Perception:

According to a website poll, 31% of voters consider the Cheddar Cheese Sauce to be a healthy option, while 84% find it tasty.

Keto-Friendliness:

Arby's is considered a great place for keto dieters as it offers a variety of meat options and allows for customization to make meals low-carb. While following a keto diet at Arby's, it is recommended to avoid buns, breading, fries, and certain sauces. The Cheddar Cheese Sauce, with its 4 grams of carbohydrates, can be a good choice in moderation, especially when paired with keto-friendly main dishes.

Keto-friendly sauces at Arby's

Arby's is a great place for keto dieters to grab a bite, with its wide selection of high-fat protein options and willingness to customize meals. While ordering, ask for no bun and swap your sauce out for a keto-friendly option.

• Arby's Sauce: 15 calories, 3g fat, 4g total carbs, 0g fiber, 2g sugar, 0g protein, and 4g net carbs.
• Cheese Sauce: 25-50 calories, 2-3g fat, 2-4g total carbs, 0g fiber, 2-4g sugar, 0-1g protein, and 2-4g net carbs.
• Horsey Sauce: 60 calories, 5g fat, 3g total carbs, 0g fiber, 2g sugar, 0g protein, and 3g net carbs.
• Mayonnaise: 90 calories, 10g fat, 0g total carbs, 0g fiber, 0g sugar, 0g protein, and 0g net carbs.
• Buttermilk Ranch Dressing: 210 calories, 22g fat, 2g total carbs, 0g fiber, 1 g sugar, 0g protein, and 2g net carbs.
• Light Italian Dressing: 20 calories, 1g fat, 2g carbs, 0g total fiber, 2g sugar, 0g protein, and 2g net carbs.
• Balsamic Vinaigrette Dressing: 130 calories, 12g fat, 5g total carbs, 0g fiber, 5g sugar, 0g protein, and 5g net carbs.
• Buffalo Dipping Sauce: 2g net carbs, 0g protein, and 1g fat.

In addition to these sauces, you can also add some keto-friendly toppings to your meal, such as:

• Pepper bacon
• Leaf lettuce
• Natural cheddar
• Tomato
• Red onion
• Jalapenos
• Smoked gouda
• Swiss cheese

Arby's keto breakfast options

Arby's has a lot of keto-friendly breakfast options. You can choose from a combination of bacon, ham, sausage, and cheese. Here are some specific keto-friendly options:

• Bacon (3 half-strips)
• Ham (1 slice)
• Sausage (1 patty)

When ordering breakfast sandwiches, always ask for no biscuit, sourdough bread, croissant, or wrap to keep them keto-compliant.

You can also add some extra toppings or a side salad to your breakfast. Here are some keto-friendly options:

• Side salad, no dressing (70 calories; 5g fat; 5g protein; 4g total carbs; 3g net carbs)
• Pepper bacon, 3 half strips (70 calories; 5g fat; 5g protein; 1g total carbs; 1g net carbs)
• Leaf lettuce, 1 leaf (0 calories; 0g fat; 0g protein; 0g total carbs, 0g net carbs)
• Natural cheddar, 1 slice (80 calories; 6g fat; 5g protein; 0g total carbs; 0g net carbs)
• Tomato, 2 slices (5 calories; 0g fat; 0g protein; 2g total carbs; 2g net carbs)
• Red onion, 2 slices (0 calories; 0g fat; 0g protein; 0g total carbs; 0g net carbs)
• Jalapenos, 0.25oz (0 calories; 0g fat; 0g protein; 0g total carbs; 0g net carbs)
• Smoked gouda, 1 slice (70 calories; 6g fat; 5g protein; 0g total carbs; 0g net carbs)
• Swiss cheese, 1 slice (40 calories; 3g fat; 3g protein; 0g total carbs; 0g net carbs)

Arby's keto meal salads

Arby's is a great place to stop for a keto-friendly meal, especially if you're craving meat. The general rule of thumb for ordering keto-friendly meals at any restaurant is to avoid buns, bread, wraps, fries, and other carbs, as well as sauces and dips.

• Ask for no dressing on the salad.
• Add extra meat to your salad for more protein and flavour.
• Choose from keto-friendly toppings such as pepper bacon, natural cheddar, smoked gouda, Swiss cheese, or leaf lettuce.
• Opt for keto-friendly dressings like Buttermilk Ranch Dressing, Light Italian Dressing, or Balsamic Vinaigrette Dressing.
• Roast Chicken Entree Salad (without dressing): 250 calories, 14g fat, 8g total carbs, 3g fiber, 4g sugar, 25g protein, and 5g net carbs.
• Side Salad (without dressing): 70 calories, 5g fat, 4g total carbs, 1g fiber, 2g sugar, 5g protein, and 3g net carbs.

You can also create your own keto-friendly salad bowl by choosing a protein base, such as roast beef or turkey, and adding your choice of low-carb toppings and dressings.

Remember to always check the nutrition guide and be mindful of hidden carbs in sauces and dressings.

Arby's keto sliders

Arby's sliders are a great keto option if you're craving something small and flavorful without a lot of added calories or carbs. Here are some tips and options for ordering keto-friendly sliders at Arby's:

Slider Options:

• Jalapeño Roast Beef Slider: 90 calories, 6g fat, 1g total carbs, 0g fiber, 0g sugar, 8g protein, and 1g net carb. Order it without the bun to make it keto-friendly.
• Roast Turkey 'N Cheese Slider: 50 calories, 2g fat, 1g total carb, 0g fiber, 0g sugar, 8g protein, and 1g net carb. Again, skip the bun to keep it keto.
• Roast Beef 'N Cheese Slider: 80 calories, 6g fat, 0g total carbs, 0g fiber, 0g sugar, 8g protein, and 0g net carbs. As with the other sliders, avoid the bun to stay in ketosis.

Customization Tips:

• Salad Topping: You can add some extra texture and flavor by ordering a slider without the bun and placing it on top of a side salad. This way, you get a more substantial meal without adding too many carbs.
• Sides: Instead of French fries, opt for a chopped side salad without dressing. The side salad at Arby's is simple and keto-friendly, with only 70 calories and 4g total carbs.
• Dressings: If you want to add some extra flavor to your salad, choose from keto-friendly dressings like Buttermilk Ranch (2g net carbs), Light Italian (2g net carbs), or Balsamic Vinaigrette (5g net carbs). Avoid honey mustard dressing, as it contains more carbs.
• Drinks: Stick to drinks like water, unsweetened iced tea, or Diet Coke products to stay in ketosis. Avoid sweetened beverages.
• Cheese Sauce: While the cheese sauce at Arby's is not the healthiest option, it can be included in your keto diet in moderation. A serving of cheese sauce (25-50 calories) has 3-4g total carbs and 2g sugar.

Frequently asked questions