Quick Answer
An Arby’s French dip sandwich with au jus contains approximately 700-800 calories. The exact calorie count can vary depending on the size and specific ingredients in the sandwich. A regular French dip sandwich from Arby’s contains around 700 calories, while a large contains closer to 800 calories. The au jus dipping sauce adds an extra 50-100 calories.
Detailed Answer
The Arby’s French dip sandwich is a popular menu item consisting of thin-sliced roast beef, Swiss cheese, and au jus sauce for dipping. The sandwich is served on a toasted submarine roll.
Here is a breakdown of the typical calorie content in an Arby’s French dip sandwich:
Bread
The bread or roll accounts for 200-300 calories in a French dip sandwich. A regular 6-inch sub roll contains around 200 calories, while a large or giant roll can have 300 calories or more. The bread is toasted, adding extra flavor and texture.
Roast Beef
The roast beef provides the bulk of the protein and calories in an Arby’s French dip. A regular 6-inch sub will have around 3-4 ounces of roast beef with 200-300 calories. A large sandwich may have up to 6 ounces of roast beef with 300-450 calories. The lean roast beef is sliced thin and piled high in the sandwich.
Cheese
Arby’s uses Swiss cheese on the French dip sandwich. About 1-2 slices of Swiss cheese contribute 50-100 calories to the sandwich. Swiss cheese provides creaminess and flavor.
Au Jus Sauce
The au jus is a beefy broth or dipping sauce that comes with a French dip sandwich. At Arby’s, the au jus sauce adds 50-100 calories to the meal when used for dipping. The richly flavored sauce features beef drippings.
Condiments and Vegetables
Arby’s French dip sandwiches come with tangy red onions and may also contain yellow mustard, lettuce, tomatoes, or other standard sandwich toppings. These fresh veggies and condiments add negligible calories to the overall count.
Totals
Adding up the calories from each ingredient gives us a total between 700-800 calories for a regular Arby’s French dip sandwich with au jus:
– Bread: 200-300 calories
– Roast Beef: 200-300 calories
– Cheese: 50-100 calories
– Au Jus: 50-100 calories
– Condiments/Veggies: Negligible
For a large or giant sandwich that contains extra meat and larger bread, the calorie totals would be higher, approaching 800-900 calories. Ultimately, the exact calorie amount comes down to the specific size of sandwich and quantity of each ingredient.
Nutrition Facts for Arby’s French Dip Sandwich
Here is the typical nutrition information for an Arby’s French dip sandwich:
| Nutrition Facts | Regular | Large |
|---|---|---|
| Calories | 700 | 800 |
| Total Fat | 35g | 43g |
| Saturated Fat | 15g | 18g |
| Trans Fat | 1g | 1g |
| Cholesterol | 105mg | 155mg |
| Sodium | 1280mg | 1560mg |
| Carbohydrates | 49g | 62g |
| Fiber | 2g | 3g |
| Sugar | 6g | 9g |
| Protein | 56g | 64g |
As shown, the large French dip sandwich has about 100 more calories than the regular size. It also has more fat, sodium, carbs, and protein. Key nutrients in the Arby’s French dip sandwich include a high amount of protein from the roast beef, as well as calcium from the Swiss cheese.
Arby’s French Dip Sandwich Ingredients
Here is a closer look at the standard ingredients in an Arby’s French dip sandwich:
Roll
– Made from enriched wheat flour
– Often has added sugar
– May contain soybean oil or other vegetable oils
– Provides carbohydrates
Roast Beef
– Lean cut of beef, slow roasted
– Source of protein, vitamins, minerals
– May be seasoned with salt, pepper, garlic
Swiss Cheese
– Provides protein, calcium, vitamin A
– Made from a blend of milk, cream, cultures
– Adds creaminess and flavor
Au Jus
– Beef broth seasoned with herbs and spices
– Contains drippings from roast beef for added flavor
– Provides sodium
Onions
– Raw red onion slices
– Add crunch and tangy flavor
– Low calorie vegetable source
Condiments
– Yellow mustard
– Mayonnaise or Arby’s sauce
– Ketchup, hot sauce, or horseradish sauce
The combination of ingredients delivers a delicious sandwich with protein, carbs, fat, and sodium. The au jus dipping sauce makes this French dip sandwich extra scrumptious and juicy.
How Arby’s Prepares the French Dip Sandwich
Here are some key steps Arby’s takes to prepare a hot, tasty French dip sandwich:
– Slices a sub or baguette roll lengthwise without cutting all the way through
– Warms the roll in an oven or sandwich press
– Tops one side of the roll with Swiss cheese slices
– Heaps thinly sliced roast beef on top of the cheese
– Tops roast beef with onions, tomatoes, lettuce, etc.
– Closes the loaded roll and wraps sandwich to hold heat
– Cooks au jus sauce using roast beef drippings
– Places au jus in cup for dipping sandwich
The hot au jus soaks into the bread, while the melted Swiss cheese binds the ingredients together. The vegetables add crunch and moisture. Arby’s French dip sandwich delivers an ideal combo of flavors and textures with each bite.
Tips for Making a Lower Calorie French Dip Sandwich
While Arby’s French dip sandwich has bold flavors, it does pack a caloric punch. Here are some tips for lightening up this sandwich:
– Choose a lower calorie bread or sub roll
– Load up on veggies like tomatoes, lettuce, pickles
– Use lower fat Swiss cheese or reduced-fat cheese slices
– Limit roast beef to 3-4 oz portion sizes
– Use chicken or turkey instead of roast beef
– Use low sodium au jus or dip with mustard
– Skip large sandwich sizes and extra condiments
– Pair sandwich with side salad instead of fries
With some simple substitutions and downsizing, you can enjoy a French dip sandwich for 500 calories instead of 700-800. Focus on lean meats, load up the veggies, and use just enough cheese and dipping sauce to add flavor.
Arby’s French Dip Sandwich Calories Compared to Other Restaurants
Here is how the Arby’s French dip sandwich compares calorie-wise to other restaurants:
| Restaurant | Sandwich Calories |
|---|---|
| Arby’s | 700-800 |
| McDonald’s | 590 |
| Wendy’s | 670 |
| Jimmy John’s | 860 |
| Quiznos | 800 |
| Subway | 670 |
Arby’s French dip comes in on the higher end calorie-wise, alongside Quiznos. The McDonald’s French dip offering is one of the lowest calorie options.
To make your sandwich choice healthier, opt for smaller sizes, load up on veggies, pick low-fat cheeses and condiments, and dip more minimally in any included sauce. Portion control is key to keeping this indulgent sandwich from busting your daily calorie budget.
Popular Low Calorie Options to Pair with French Dip Sandwich
To make a lower calorie and more balanced Arby’s meal, pair your French dip sandwich with these popular lower calorie side options:
– Side salad instead of fries – Saves 200-400 calories
-Roasted veggies – About 25 calories per 1⁄2 cup
-Fruited yogurt parfait – Around 110 calories
-Apple slices – Averages about 30 calories for 3 slices
-Broccoli cheddar baked potato – Around 160 calories
-Kids size curly fries – Approximately 115 calories
Focusing your sides on fruits, veggies, and sensible portions will keep your total meal around or under 800 calories at Arby’s. This leaves room for a filling sandwich while watching your daily calorie intake.
Should You Eat Arby’s French Dip Sandwich If You Are On A Diet?
If you are following a structured diet plan to lose weight, an Arby’s French dip sandwich may or may not fit into your daily calorie and nutrition goals:
Benefits
– Provides lean protein needed for muscle recovery and feeling full
-Includes calcium and vitamins from cheese and vegetables
-Savory flavors can satisfy cravings
Drawbacks
– High in saturated fat, sodium, and calories for one meal
– Large serving sizes make portion control difficult
– May cause spikes and crashes in blood sugar levels
Tips for Enjoying While Dieting
– Order a junior or small sandwich with less meat and cheese
– Opt for a lower carb lettuce wrap or sub roll
– Skip the fatty au jus dipping sauce
– Pair with a green salad and diet soda instead of fries and shake
– Split the sandwich in half and save one part for later
With mindful ordering and portion control, an Arby’s French dip sandwich can be worked into a reduced calorie diet in moderation. Be sure to account for the indulgent treat when planning your other daily meals and snacks.
Healthier Alternatives to Arby’s French Dip Sandwich
If you are looking for a lower calorie and more nutritious alternative to Arby’s French dip sandwich, consider these options:
Roast Beef and Veggie Wrap
Skip the buttery roll and load roast beef, onions, tomato, and greens into a whole wheat tortilla. Use reduced fat cheese slices or a veggie-based spread. Ask for au jus on the side.
Roast Turkey and Swiss Sandwich
Choose lower fat turkey breast over roast beef. Opt for a lighter Swiss cheese and pile on fresh lettuce, tomatoes, cucumbers for crunch. Mustard packs flavor without the fat and calories of mayo.
Grilled Chicken and Mozzarella Sandwich
Grilled chicken breast is leaner than roast beef. Part-skim mozzarella cheese offers protein, calcium, and great flavor for fewer calories than regular mozzarella. Grilled veggies up the nutrition without the excess calories.
Tuna or Chicken Salad Sandwich
Make your own protein-packed sandwich with tuna or chicken salad loaded with chopped veggies. Use mustard instead of mayo, and opt for whole grain bread or light pita rounds.
With some substitutes and creations of your own, you can enjoy a lighter but still delicious hot sandwich versus the classic Arby’s French dip.
Conclusion
An Arby’s French dip sandwich contains around 700 calories for a regular size or up to 800 calories for a large sandwich. Ingredients like roast beef, Swiss cheese, and au jus contribute significant calories and saturated fat. While delicious, Arby’s French dip is higher in calories compared to sandwiches from other leading restaurants. Those watching their calories can enjoy this indulgent sandwich in moderation by ordering a small size, limiting meat and cheese, loading up on veggies, and dipping lightly in the au jus. Pairing the sandwich with lower calorie sides makes for a more balanced meal. With some creativity and healthier swaps, you can also construct a lighter French dip-style sandwich at home or on the go.