ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

A&W and Arby's: What to Avoid and What to Eat

Updated on January 14, 2012

Eating out, especially eating at fast food restaurants, will definitely not help you to lose weight. However, if it is necessary for you to eat at a fast food restaurant, you should be smart about it and eat the most healthy choice available. Not all the fast food places provide you with the nutritional information of their meals. Fortunately, most of them do, and I will pick top 3 choices of what to eat and what to definitely avoid in those fast food places that provide the nutritional information of their foods.

In this article, I will cover A&W and Arby's. There will be more articles about other fast food restaurants.

Currently I have written:

  • McDonald's and KFC

A&W will not do any good for your weight loss diet.
A&W will not do any good for your weight loss diet. | Source


What Not to Eat at A&W:

1. Original Bacon Double Cheeseburger

If you are a big fan of bacon cheeseburgers, do not eat a double cheeseburger. Double cheeseburger has 760 calories and 45 grams of fat - half the calories you need a day and, probably, more fat than you need daily. Instead, even though I do not recommend that either, you can go with single original bacon cheeseburger. It has 530 calories and 30 grams of fats. However, only 26 grams of protein, compared to 40 grams in the double cheeseburger.

2. Papa Burger®

Papa Burger® has 690 calories and 39 grams of fat - not much better than the first place winner. However, it has less protein - 40 grams. Watch out for sodium, because it has 1.4 grams of sodium, and that's more that a half of amount of sodium you need daily. You can try the alternative - Papa Single Burger®. It has less calories (470 kcal) and fats (25 grams), but, unfortunately, less protein.

3. Hot Dog

Although there are more caloric and higher fat content having meals at A&W, I decided that the hot dog is worse than those. Why? The main reason is that, even though some burgers have more calories and fat, they also have more protein, what means that they are more nutritious. The hot dog has 310 calories and 19 grams of fats, what do not look that bad, compared to the first two meals from the A&W, but it only has 11 grams of protein. I recommend going with more caloric, but higher protein meal than such an empty food as a hot dog.

What to Eat at A&W:

1. Grilled Chicken Sandwich

The best meal at A&W is not good at all. Grilled chicken sandwich has 15 grams of fats and 400 calories, but the reason I picked to be the best meal is because of the protein content - it has 35 grams. At least you would get some quality macro nutrients after eating it. Sugar content is not bad either - 7 grams. If you love A&W, that's what you should go with.

2. Hamburger

I had a terrible time picking number two, because there was hardly anything to pick. I do not recommend eating hamburger - it has 380 calories and 19 grams of fat - but, if you decide to eat it, it has 21 gram of protein, which is better than nothing to keep your metabolism going. Also, sodium content is not that terrible compared to other meals at A&W - 860mg of sodium.

3. Cheeseburger

As everybody knows, cheeseburger is another hamburger with a piece of cheese on it, what makes it have more calories (420 kcal), more fat (21 grams), and, fortunately, more protein (23 grams). However, it has more sodium - 1 gram. Although it is in the third place, I do not recommend eating eat.

Ultimately, I do not recommend going to eat to A&W, as there are better fast food places to eat!

Arby's would not necessarily ruin your weight loss diet
Arby's would not necessarily ruin your weight loss diet | Source


What Not to Eat at Arby's:

1. Beef ‘n Cheddar Max

Beef ‘n Cheddar Max packs 680 calories and 37 grams of fats, what is way better than the worst meals at other fast food places I have written about. It also puts 45 grams of protein in your system to keep the metabolism going. However, it is loaded 1.55 grams of sodium, making it undesirable meal. Also, this is a large side of Beef 'n Cheddar, which you should not be even thinking of eating, when on a diet. If you are a fan of Beef 'n Cheddar, go with Beef 'n Cheddar Classic, which has 450 calories, 21 grams of fats, and 1.2 grams of sodium.

2. Roast Turkey, Ranch & Bacon Sandwich

810 calories, 36 grams of fat, and 17 grams of sugar, sounds nasty, doesn't it? Yes, it does! Not only that, but the levels of sodium go through the roof - 2.3 grams of sodium, your daily dose. So do you think you should just eat one meal a day and make it the "delicious" Roast Turkey, Ranch & Bacon Sandwich? Well, I have a better offer - just stay away from the turkey, ranch and bacon sandwich.

3. Angus Cool Deli Wrap

Angus deli wrap packs 620 calories and 36 grams of fat. In addition to that, it provides you with 1.7 grams of sodium. However, it has 39 grams of protein and only 5 grams of sugar. So if you decide to eat this meal, at least you'll get some nutrients.

What to Eat at Arby's:

1. Chopped Farmhouse Chicken Salad – Roast

250 calories is a nice amount of calories for a salad. In addition, it gives you 23 grams of protein and only 6 grams of sugar. However, it has 13 grams of fats, and 0.7 gram of sodium, so do not overeat on this salad. Salads made at home are way better and can be made fat-free!

2. Cravin’ Chicken Sandwich – Roast

Roasted chicken sandwich contains 370 calories and 12 grams of fat. Sodium is pretty high, unfortunately, 1 gram of it, but 24 grams of protein makes it a decent meal for somebody to fill themselves, when on the run.

3. Roast Beef Classic

Although it is fairly high in fat, 14 grams, and sodium, 0.95 gram, it can be considered to be an OK meal. It contains 360 calories and 22 grams of protein. The amount of sugar is good as well - only 5 grams. If you are a fan of Roast Beef series, go with a classic meal.


    0 of 8192 characters used
    Post Comment
    • Kristen Howe profile image

      Kristen Howe 

      3 years ago from Northeast Ohio

      Great reasons why you should eat there or not--there used to be a local A&W at where I used to live, but it's always been closed or inactive. I've been to Arby's a few times. Voted up!

    • profile image


      6 years ago

      i work at Arbys, and it is super hard to watch my weight when im consantly on the run and eating at this placew! :(

    • Dave Mathews profile image

      Dave Mathews 

      7 years ago from NORTH YORK,ONTARIO,CANADA

      Calories,Fats,Colesterol,Carbs,Starch, and all the things science and medecine say are bad for me, I enjoy in abundance and enjoy thoroughly, so a double bacon,double cheeseburger would make me feel like I'm in heaven combined with a plate of fries and a

      ginger ale. A person has to be stupid to go to a fast food restaurant expecting to find what others class as "Healthy Food" one goes to enjoy the cheese and bacon etc. in abundance.

    • Sustainable Sue profile image

      Susette Horspool 

      7 years ago from Altadena CA, USA

      I would never eat junk food, whatever the restaurant. Talk about a sure way to put on weight and make yourself hungrier in the end (since you're not eating anything nutritious and our bodies need nutrition). Plus all the sugar and corn syrup in everything. Yecccht!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)