Quick Answer
An Arby’s Swiss chicken Bacon sandwich contains 530 calories. This sandwich is made with a breaded chicken filet, Swiss cheese, bacon, lettuce, tomato, and mayonnaise on a sesame seed bun. The full nutrition information is provided in more detail below.
Nutrition Facts
Here are the complete nutrition facts for an Arby’s Swiss chicken Bacon sandwich (257g):
| Nutrient | Amount |
|---|---|
| Calories | 530 |
| Total Fat | 24g |
| Saturated Fat | 8g |
| Trans Fat | 1.5g |
| Cholesterol | 100mg |
| Sodium | 1630mg |
| Total Carbohydrates | 41g |
| Dietary Fiber | 2g |
| Sugar | 6g |
| Protein | 32g |
As you can see, the Arby’s Swiss chicken Bacon sandwich contains 530 calories. The majority of those calories come from fat (24g total) and protein (32g). The sandwich also contains a considerable amount of sodium (1630mg). When determining daily calorie intake, this sandwich would account for over one quarter of the recommended 2000 calories per day.
Sandwich Ingredients
To understand where the calories in an Arby’s Swiss chicken Bacon sandwich come from, let’s look at the ingredients:
– Breaded chicken filet – Arby’s breaded chicken filet provides the protein. Chicken is typically lower in fat and calories than beef. The breading adds additional carbohydrates and fat.
– Bacon – Each slice of bacon contains calories, fat, and sodium. The bacon accounts for a good portion of the fat and sodium content.
– Swiss cheese – Swiss cheese is high in fat and calories due to its semi-soft nature. The saturated fat in cheese also contributes to the total saturated fat.
– Bun – The sesame seed bun contributes a significant number of carbohydrates and calories.
– Mayonnaise – As a condiment made from oil, mayonnaise adds more fat and calories to the sandwich.
– Lettuce & tomato – These vegetables provide fiber, vitamins, and minerals without many calories.
In summary, the high calorie ingredients like the breaded chicken, bacon, cheese, and bun make up the majority of calories, while vegetables like lettuce and tomato add important nutrients without spiking calories.
How Arby’s Swiss Chicken Bacon Sandwich Compares
To put the 530 calories of an Arby’s Swiss chicken Bacon sandwich in context, let’s see how it compares to some other menu options:
– Arby’s Roast Turkey Ranch & Bacon Sandwich – 440 calories
– Arby’s Market Fresh Cranberry Apple Chicken Salad – 320 calories
– Arby’s King’s Hawaiian Fish Deluxe – 570 calories
– Arby’s Chicken Cordon Bleu Sandwich – 750 calories
The Swiss chicken Bacon sandwich has 90 more calories than the turkey sandwich, but 60 fewer calories than the fish sandwich. It has over 200 fewer calories than Arby’s highest calorie sandwich, the Chicken Cordon Bleu.
In comparison to other fast food chains:
– McDonald’s Crispy Chicken Sandwich – 470 calories
– Wendy’s Homestyle Chicken Sandwich – 540 calories
– Burger King Swiss Crispy Chicken Sandwich – 660 calories
The Arby’s Swiss chicken Bacon sandwich has 60 more calories than McDonald’s, 10 fewer calories than Wendy’s, and over 100 fewer calories than Burger King’s Swiss crispy chicken sandwich.
So while the Arby’s Swiss chicken Bacon sandwich is one of the higher calorie options on the menu, it has fewer calories than some competing chicken sandwiches at other major fast food chains.
Tips for Making this Sandwich Healthier
For those looking to lighten up this sandwich, here are some tips to reduce the calories, fat, or sodium:
– Ask for no mayonnaise or use light mayonnaise – This eliminates up to 100 calories and 11g of fat.
– Get a sesame seed bun instead of a Kaiser roll – The Kaiser roll has an extra 60 calories.
– Choose grilled chicken instead of breaded chicken – Grilled chicken removes the extra calories from the breading.
– Ask for just 1 slice of bacon instead of 2 – Cut the bacon calories and sodium in half.
– Get a side salad instead of fries – The salad saves you 300-400 calories.
– Opt for light Swiss cheese – Saves around 30 calories per slice.
– Add extra vegetables like spinach, onions, or pickles – Boost nutrition without adding many calories.
Making combinations of these swaps can really add up in calories savings. For example, getting a sesame bun, grilled chicken, 1 slice of bacon, light Swiss, and no mayo creates a 360 calorie sandwich, saving you 170 calories!
Nutrition Benefits of This Sandwich
Despite the high calorie count, the Arby’s Swiss chicken Bacon sandwich does provide some important nutrients:
– Protein – With 32g of protein, this sandwich supplies over half the recommended daily protein intake for most adults. The protein comes from both the chicken and bacon. Protein helps satisfy hunger and supports muscle growth and recovery.
– Iron – The chicken provides a good amount of iron, an important mineral that aids in oxygen circulation. Many people don’t get enough iron in their diets.
– B Vitamins – Bacon is rich in important B vitamins like niacin, vitamin B6, and vitamin B12. These assist in converting food to energy.
– Selenium – Chicken is a source of the antioxidant mineral selenium, which supports immune function and thyroid health.
So even though this sandwich is high in calories, sodium, and fat, it does deliver high quality protein, important vitamins and minerals, and some satisfaction of hunger. Getting the grilled chicken option improves the nutritional profile even more.
Conclusion
An Arby’s Swiss chicken Bacon sandwich contains 530 calories and 24g of fat, accounting for over one quarter of most people’s recommended daily calorie intake. The high calorie ingredients are the breaded chicken, cheese, bacon, and condiments like mayonnaise. Despite the dense calories and sodium, this sandwich does provide protein, iron, B vitamins, and other nutrients. Those looking for a healthier option can customize the sandwich, such as choosing grilled chicken, getting just 1 slice of bacon, and skipping the mayonnaise. This can reduce the calories by over 170. While not the healthiest menu choice, the Arby’s Swiss chicken Bacon sandwich can be an occasional indulgence when customized to reduce the calorie count.