Arby’s might be famous for having “the meats,” but some of their menu items pack way more than just protein. When a single burger contains more sodium than most people should eat in an entire day, it’s time to take a closer look at what’s really on that tray. Sure, Arby’s doesn’t pretend to be a health food restaurant, but some choices are so loaded with salt and fat that they’ll leave anyone feeling sluggish for hours.
The Double BBQ Bacon Burger is a sodium bomb
Picture ordering lunch and accidentally getting almost an entire day’s worth of sodium in one sandwich. That’s exactly what happens with the Double BBQ Bacon Burger. This monster contains 2,280 milligrams of sodium, which is dangerously close to the maximum 2,300 milligrams most people should have in 24 hours. Add fries and a drink, and the sodium count shoots through the roof.
The burger also packs 27 grams of saturated fat, which is more than double what doctors recommend for an entire day. Nutrition experts point out that this single item essentially maxes out daily limits before considering any other meals or snacks. Most people don’t realize they’re consuming two days’ worth of saturated fat in one sitting.
Mozzarella sticks are worse than they seem
Those innocent-looking mozzarella sticks might seem like a harmless appetizer, but they’re actually one of the worst choices on the menu. A 4-piece order contains 440 calories and 1,410 milligrams of sodium. The 6-piece version is even more problematic, with 650 calories and a whopping 2,110 milligrams of sodium. That’s nearly an entire day’s sodium allowance in what most people consider a starter.
The real problem isn’t just the numbers – it’s how these sticks are prepared. Deep-fried in corn oil with high soy content, they can cause digestive issues and other problems. The excessive salt content also increases the risk of feeling bloated and uncomfortable for hours after eating. Most people order these thinking they’re getting a light snack, not realizing they’re consuming more sodium than many full meals.
The Half Pound Beef ‘n Cheddar lives up to its name
When a sandwich is called “Half Pound,” it’s not just talking about the meat. This oversized version of Arby’s classic sandwich takes everything that made the original popular and amplifies it to problematic levels. The sheer size means double the cheese sauce, double the sodium, and double the regret an hour later. What seems like getting more value for money actually means getting more of everything that makes fast food problematic.
The sandwich represents everything wrong with supersizing menu items. Food experts note that while Arby’s built its reputation on roast beef sandwiches since 1964, not all variations are created equal. The Half Pound version takes a relatively reasonable menu item and transforms it into something that will leave most people feeling uncomfortably full and sluggish for the rest of the day.
Milkshakes seem harmless but aren’t
Arby’s offers milkshakes in mint chocolate, chocolate, jamocha, and vanilla, and they all share one common problem – they’re calorie and sugar bombs disguised as desserts. These thick, creamy drinks might taste great, but they pack enough calories to constitute an entire meal. Most people order them as an addition to their lunch or dinner, not realizing they’re essentially doubling their calorie intake.
The real issue with these shakes is timing. Nutritionists warn that consuming this much sugar and fat in liquid form hits the system faster than solid food. This means a quick spike in blood sugar followed by a crash that leaves people feeling tired and hungry again within an hour or two. The dense, rich consistency might seem satisfying at first, but it often leads to feeling uncomfortably full without lasting satisfaction.
Regular fries become a sodium nightmare
Even something as basic as french fries becomes problematic at Arby’s. These aren’t just regular potato strips – they’re heavily salted, processed, and cooked in oil that adds unnecessary calories and fat. A medium order of fries contains enough sodium to make up a significant portion of daily limits, and that’s before considering whatever sandwich or burger they’re paired with.
The preparation method makes Arby’s fries particularly troublesome. Food analysis shows that the combination of processing, oil type, and seasoning creates a product that’s more about salt and fat than actual potato. Most people expect fries to be somewhat unhealthy, but Arby’s version takes it to another level. The high sodium content means they’ll leave most people feeling thirsty and bloated rather than satisfied.
Cookies pack unexpected calorie counts
Arby’s cookies might look like simple desserts, but they’re actually calorie-dense treats that can easily add 300-400 calories to any meal. These aren’t homemade-style cookies – they’re commercial products loaded with sugar, butter, and preservatives. Most people grab one thinking it’s a small indulgence, not realizing they’re adding the equivalent of another small meal to their order.
The problem with these cookies goes beyond just calories. Restaurant analysis reveals that they’re made with processed ingredients that provide little nutritional value while packing maximum calories. The high sugar content means they’ll cause energy spikes and crashes, making people feel hungrier later. What seems like a harmless dessert actually becomes a significant addition to an already heavy meal.
Even celebrity chefs can’t save some items
Food Network’s Alton Brown has praised Arby’s roast beef sandwiches, but even celebrity endorsements can’t change the nutritional facts about the chain’s worst menu items. While the basic roast beef sandwich might have merit, the oversized and heavily processed variations lose all the qualities that made the original appealing. Celebrity opinions don’t change sodium counts or calorie content.
The endorsement actually highlights the problem – food experts can appreciate Arby’s specialty items while still acknowledging that not all menu choices are worth ordering. The chain has some decent options, but they’re overshadowed by the problematic ones that pack entire days’ worth of sodium and calories into single items. Even the best restaurant can have menu items that should be avoided.
Processed ingredients create multiple problems
Many of Arby’s worst menu items rely heavily on processed ingredients that create multiple issues beyond just calories and sodium. The mozzarella sticks contain high levels of soy, which can cause digestive problems for some people. The cheese sauces are loaded with preservatives and artificial ingredients that provide little nutritional value while adding significant calories and sodium.
The processing extends to cooking methods as well. Deep-frying in corn oil creates additional problems, as the oil adds unnecessary fat while the high-heat cooking process can create compounds that are difficult to digest. These preparation methods transform simple ingredients into complex, processed foods that are much harder on the digestive system than their original components would be.
Combination meals multiply the problems
The real danger comes when people order combination meals that include multiple problematic items. A Double BBQ Bacon Burger with mozzarella sticks and a milkshake creates a perfect storm of excessive sodium, saturated fat, and calories. These combinations can easily exceed 3,000 calories and contain enough sodium for two days, all in one meal.
Most people don’t realize how quickly the numbers add up when combining Arby’s worst menu items. Nutritional analysis shows that these combination meals provide minimal nutritional value while maximizing calories, sodium, and fat. The result is feeling uncomfortably full immediately after eating, followed by fatigue and hunger within a few hours. These aren’t satisfying meals – they’re calorie bombs that leave people feeling worse than before they ate.
Smart ordering at Arby’s means knowing which items to skip entirely. The Double BBQ Bacon Burger, mozzarella sticks, milkshakes, and supersized versions of classic sandwiches all pack enough sodium and calories to derail anyone’s day. Stick to the basic roast beef sandwiches that built the chain’s reputation, and save the wallet and waistline from the processed, oversized alternatives that dominate the menu.
