We asked 3 nutrition experts what they would order from Arby’s for a high-protein meal

• Insider asked nutrition experts what they would order from Arby’s for a high-protein meal.
• US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day.
• Nutrition experts have also told Insider what they would order at other chains including McDonald’s.

Fast food chain Arby’s is known for its sandwiches and burgers, but not necessarily for being the most nutritious place to eat.

However, that doesn’t mean you can’t get a balanced meal with a good amount of protein from the restaurant, nutrition experts told Insider.

Eating enough protein is key if you want to lose fat, build or maintain muscle, and perform well athletically, because it helps muscles recover from workouts and keeps you feeling full.

US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day, but active people may require more to help with muscle growth and repair.

Registered nutritionist Vanessa Zingaro told Insider that when eating out, meals are often calorie-dense and lower in protein.

“The best thing you can do is scope out the menu ahead of time so that you can make choices that align with your goals and leave you feeling your best,” she said.

“I like to look for options that are higher in protein and fiber, and also options that aren’t going to break the calorie bank. These options are going to help manage my hunger levels, leaving me feeling satisfied until I’m ready for my next meal.”

Nutritionists and dietitians previously told Insider what they would order at McDonald’s, Pizza Hut, Subway, and other popular fast food chains.

Here’s what three registered nutrition experts told Insider they’d order for a high-protein meal at Arby’s.

Vanessa Zingaro: Classic Beef ‘n Cheddar sandwich

Zingaro said if she went to Arby’s she’d order the Classic Beef ‘n Cheddar sandwich, which is roast beef with cheddar cheese sauce and Red Ranch sauce in a toasted onion roll.

The Beef ‘n Cheddar has 450 calories, 23 grams of protein, 20 grams of fat, and 45 grams of carbs.

The protein content “is going to help keep you satisfied in between meals, and also, the total calories aren’t too high,” Zingaro said.

Alix Turoff: Roast Beef sandwich or Roast Beef Gyro

Registered dietitian Alix Turoff told Insider that there are various options at Arby’s that provide a good amount of protein, and you can choose a size to fit your goals.

She recommends the Roast Beef sandwich:

• The classic size has 360 calories, 23 grams of protein, 14 grams of fat, and 37 grams of carbs
• The double has 510 calories, 38 grams of protein, 24 grams of fat, and 38 grams of carbs
• The half-pound has 610 calories, 48 grams of protein, 30 grams of fat, and 38 grams of carbs.

Another option is the Roast Beef Gyro, which has 540 calories, 24 grams of protein, 29 grams of fat, and 48 grams of carbs.

Nichola Ludlam-Raine: Crispy Chicken Club Wrap

Registered dietitian Nichola Ludlam-Raine said she would order the Crispy Chicken Club Wrap, which is chicken nuggets, bacon, lettuce, tomato, red onion, cheddar cheese, and honey mustard in a wrap.

It provides protein, carbs, and at least one of the five servings of fruit and vegetables people are advised to eat per day, Ludlam-Raine said, and you can make it lower in calories by asking to hold the cheese or bacon.

The Crispy Chicken Club Wrap has 880 calories, 48 grams of protein, 49 grams of fat, and 64 grams of carbs.

“I don’t tend to make my decisions based on the calories, I tend to make them based on the ingredients, so thinking about the nutritional quality of what you’re eating and the satiety, making sure it’s balanced,” she said.