The Arby’s Ultimate BLT packs 490 calories with 27 grams of protein, 26 grams of fat, and 43 grams of carbs per serving.
Breaking Down Arby’s Ultimate BLT Nutrition
Arby’s Ultimate BLT is more than just a sandwich; it’s a flavor-packed meal that combines crispy bacon, fresh lettuce, juicy tomatoes, and roast beef on toasted bread. But what exactly does its nutrition profile look like? Understanding the nutritional content is key for anyone tracking calories, macros, or simply aiming to eat smarter.
Each sandwich delivers a substantial amount of energy—490 calories to be exact. This makes it a filling option for lunch or dinner without being excessively heavy. The protein content stands out at 27 grams per sandwich, largely thanks to the roast beef and bacon combo. Protein plays a crucial role in muscle repair and satiety, making this sandwich a decent choice for those needing a protein boost.
Fat content clocks in at 26 grams. While this is on the higher side, much of it comes from the bacon and mayonnaise-based sauces that add richness and flavor. Carbohydrates total 43 grams, mainly from the bread and vegetables. This balance provides enough energy without tipping into carb overload territory.
Calories and Macronutrients: What You’re Really Eating
Calories are often the first thing people check, but macronutrients tell the bigger story. Here’s how Arby’s Ultimate BLT stacks up:
- Calories: 490
- Protein: 27g
- Fat: 26g
- Carbohydrates: 43g
The protein-to-fat ratio is quite balanced here. While some sandwiches lean heavily into carbs or fat, this one offers a more even split that can work well within various dietary goals.
The Fat Breakdown: Saturated vs. Unsaturated
Not all fats are created equal. The sandwich contains about 10 grams of saturated fat—roughly half of the daily recommended limit for an average adult on a 2,000-calorie diet. Saturated fats come primarily from bacon and cheese components.
Unsaturated fats make up the rest and are generally considered healthier fats found in small amounts in meats and dressings. Keeping an eye on saturated fat intake is important because excessive consumption can impact heart health negatively over time.
Micronutrients in Arby’s Ultimate BLT Nutrition
Beyond macros, micronutrients like sodium, vitamins, and minerals also play vital roles in health.
Sodium Content: A Closer Look
The sandwich contains approximately 1,270 milligrams of sodium — quite high compared to daily recommendations (about 2,300 mg max). Sodium comes mainly from processed meats like bacon and roast beef plus seasoning blends used in preparation.
High sodium intake can lead to water retention and increased blood pressure if consumed regularly in excess. For those monitoring salt intake due to hypertension or other concerns, this is an important factor to consider when ordering.
Vitamin and Mineral Profile
Despite its indulgent nature, the Ultimate BLT offers some nutritional perks:
- Vitamin A: Thanks to fresh lettuce and tomato slices.
- Iron: Derived from roast beef.
- Calcium: Present in cheese slices.
- Vitamin C: Minor amounts come from tomatoes.
Though these vitamins are present in modest quantities compared to fresh produce servings, they add nutritional value beyond just calories.
The Ingredients That Define Arby’s Ultimate BLT Nutrition
Ingredients directly influence nutrition values—and also flavor.
- Bread: Toasted sesame seed bun adds carbs and fiber.
- Bacon: Crispy strips provide fat and protein but also raise sodium.
- Roast Beef: Lean protein source that boosts overall protein content.
- Lettuce & Tomato: Fresh veggies contribute fiber plus vitamins A & C.
- Mayo-based Sauce: Adds creaminess but increases fat content.
- Cheese Slice: Source of calcium and saturated fat.
Each ingredient plays its part in shaping both taste and nutrition—creating a layered profile that’s savory yet balanced enough for many diets.
Nutritional Comparison: Arby’s Ultimate BLT vs Other Popular Sandwiches
To put things into perspective, here’s how Arby’s Ultimate BLT compares with two other common fast-food sandwiches:
| Sandwich | Calories | Protein (g) | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Arby’s Ultimate BLT | 490 | 27 | 26 | 1270 |
| Mcdonald’s Big Mac | 550 | 25 | 30 | 1010 |
| Subway Turkey Breast (6-inch) | 280 | 18 | 3.5 | 760 |
While not the lowest calorie option out there, Arby’s Ultimate BLT delivers more protein than many fast-food sandwiches without going overboard on carbs. However, it does contain more fat than typical deli-style subs like Subway’s turkey breast sandwich.
The Role of Protein in Arby’s Ultimate BLT Nutrition Profile
With 27 grams of protein packed inside one sandwich, this item serves as an excellent source for muscle maintenance and general satiety. Protein helps keep hunger at bay longer than carbs alone would do. For anyone looking to maintain or build muscle mass while enjoying fast food occasionally, this sandwich stands out as a viable choice.
Roast beef contributes most of this protein punch while bacon adds some as well—but keep in mind bacon also adds saturated fat.
The Carb Content: Energy Without Overload?
At 43 grams per serving, carbohydrates provide quick energy but aren’t excessive here either. The sesame seed bun is the main carb contributor with some fiber provided by lettuce and tomato slices.
For people managing blood sugar or following lower-carb diets like keto or Atkins, this might be too high—but for most others seeking balanced energy intake through meals during busy days or workouts, it fits nicely within daily carbohydrate targets.
Sugar Content Considerations
Surprisingly low sugar content makes this sandwich less likely to cause blood sugar spikes than many sweetened fast foods or sauces do elsewhere on menus. Most sugars come naturally from vegetables rather than added sugars or syrups common in sauces or buns at some chains.
Sodium Impact on Daily Diets: How Much Is Too Much?
The sodium level in Arby’s Ultimate BLT is significant—1,270 mg accounts for over half the recommended daily maximum for healthy adults (about 2,300 mg). For those keeping tabs on salt due to cardiovascular risk factors or kidney concerns, moderate consumption frequency is key here.
Sodium helps preserve meats like bacon but can cause bloating or raise blood pressure when consumed excessively over time—so pairing this sandwich with lower-sodium meals throughout the day helps balance intake better.
Sodium Alternatives: Customizing Your Order Smartly
Some restaurants allow customization such as skipping cheese or sauce which can reduce sodium slightly without sacrificing too much flavor. Opting out of extra salt packets also helps control overall consumption when eating fast food regularly.
Taste Meets Nutrition: Why People Love Arby’s Ultimate BLT Despite Its Calories
Taste buds don’t lie—the combination of crispy bacon with savory roast beef layered with fresh veggies creates a satisfying experience many crave after long days or busy schedules. The creamy sauce adds moisture while toasted buns offer texture contrast that elevates enjoyment beyond just fuel for the body.
This balance between indulgence and nutrition explains why so many choose this sandwich despite knowing it isn’t exactly “light” fare nutritionally speaking. It hits comfort food notes while still providing substantial protein that keeps you feeling fuller longer versus carb-heavy alternatives alone.
A Balanced Approach: Pairing Suggestions With Your Sandwich
To round out your meal nutritionally:
- Add a side salad instead of fries to boost fiber intake.
- Select water or unsweetened iced tea over sugary sodas.
- Avoid additional high-fat dips which increase calories quickly.
- If hungry later in the day after eating this sandwich early on—opt for lighter snacks like fruit or yogurt.
Making these mindful choices complements your meal nicely without negating enjoyment altogether—a practical way to enjoy indulgence responsibly!
Key Takeaways: Arby’s Ultimate BLT Nutrition
➤ Calories: Moderate calorie content for a sandwich.
➤ Protein: Good source of protein to support muscle health.
➤ Sodium: High sodium levels; consume in moderation.
➤ Fat: Contains saturated fat; balance with healthy fats.
➤ Carbs: Moderate carbohydrates for energy needs.
Frequently Asked Questions
What are the calorie details of Arby’s Ultimate BLT nutrition?
The Arby’s Ultimate BLT contains 490 calories per serving. This makes it a satisfying meal option for lunch or dinner without being overly heavy, providing a good balance of energy.
How much protein is in Arby’s Ultimate BLT nutrition?
This sandwich delivers 27 grams of protein, primarily from roast beef and bacon. Protein is essential for muscle repair and helps keep you feeling full longer.
What is the fat content in Arby’s Ultimate BLT nutrition?
The sandwich has 26 grams of fat, including about 10 grams of saturated fat from bacon and cheese. It also contains healthier unsaturated fats found in meats and dressings.
How many carbohydrates are in Arby’s Ultimate BLT nutrition?
Arby’s Ultimate BLT provides 43 grams of carbohydrates, mainly from the bread and vegetables. This amount offers sufficient energy without excessive carb intake.
What about sodium levels in Arby’s Ultimate BLT nutrition?
The sandwich contains approximately 1,270 milligrams of sodium, which is over half the recommended daily limit. Monitoring sodium intake is important for maintaining heart health.