The Complete Guide to Calories in Arby’s Roast Turkey Swiss Wrap

The roast turkey swiss wrap from Arby’s is a popular menu item, but many are wondering just how healthy it is. With this complete guide, you’ll learn everything you need to know about the calories carbs, fat and other nutrition facts for Arby’s roast turkey swiss wrap.

An Overview of Arby’s Roast Turkey Swiss Wrap

The roast turkey swiss wrap from Arby’s contains sliced roast turkey, swiss cheese, lettuce, tomatoes, red onions, and honey mustard sauce all wrapped up in a whole wheat tortilla. It’s one of Arby’s lighter offerings compared to some of their classic roast beef sandwiches.

Here’s an overview of the nutrition facts for a roast turkey swiss wrap from Arby’s:

• Calories: 520
• Total fat: 27g
• Carbs: 39g
• Protein: 30g

So in one roast turkey wrap from Arby’s, you’re getting about one quarter of your recommended daily intake of calories and fat. The protein is decent at 30g per wrap.

Now let’s break down those nutrition facts in more detail,

Calories in Arby’s Roast Turkey Swiss Wrap

There are 520 calories in one Arby’s roast turkey swiss wrap. That accounts for about 26% of your daily calorie needs, based on a 2000 calorie diet.

The 520 calories come from:

• Total fat: 27g
• Carbs: 39g
• Protein: 30g

So the majority of calories in the roast turkey wrap (about 48%) come from fat. Carbs make up another 30% of calories, while protein accounts for 22% of total calories.

To put the 520 calories into perspective, that’s about the same as a McDonald’s Big Mac (540 calories) and more than a Chick-fil-A grilled chicken sandwich (320 calories).

So while the roast turkey wrap has fewer calories than some of Arby’s loaded roast beef sandwiches, it’s still a higher calorie fast food option.

Total Fat in Arby’s Roast Turkey Wrap

There are 27 grams of total fat in an Arby’s roast turkey swiss wrap.

The daily recommended limit for total fat is around 65 grams. So at 27 grams of fat, the roast turkey wrap is providing 42% of your total recommended daily fat intake.

Of the 27 grams of total fat, 7 grams come from saturated fat. That accounts for around 35% of the daily limit for saturated fat.

The fat in the roast turkey wrap comes mostly from the creamy honey mustard sauce and swiss cheese. The wrap itself is also made with a blend of oils like canola and soybean oil.

For comparison, a Chick-fil-A grilled chicken sandwich has just 8 grams of total fat. So Arby’s roast turkey wrap has over 3 times more fat than the Chick-fil-A option.

Carbs in Arby’s Roast Turkey Swiss Wrap

There are 39 grams of total carbohydrates in a roast turkey swiss wrap from Arby’s.

When you subtract the 3 grams of fiber, that leaves you with 35 grams of net carbs.

Most of the carbs come from the wrap itself, which is made with enriched wheat flour. The honey mustard sauce also contains some added sugars.

At 35 net carbs, the roast turkey wrap is considered a high carb food item for people on low carb or keto diets. However, it does offer a decent amount of fiber to help slow digestion and keep you feeling fuller for longer.

In comparison, a typical flour tortilla can have around 30 net carbs all by itself. So the whole wheat wrap used by Arby’s helps lower the carb content somewhat compared to other wraps.

Protein in Arby’s Roast Turkey Wrap

You get 30 grams of protein in each Arby’s roast turkey swiss wrap. That accounts for about 60% of the recommended daily protein intake.

The bulk of the protein comes from the sliced roast turkey and a bit from the swiss cheese. Turkey is naturally high in protein and relatively low in fat, especially compared to other meats like beef.

Getting 30 grams of protein from a single fast food meal is quite decent. It can help keep you feeling satisfied and full between meals.

The protein also balances out some of the carb content, limiting blood sugar spikes.

Other Nutrients in Arby’s Roast Turkey Wrap

Beyond the calories, carbs, fat, and protein, here are some other key micronutrients found in an Arby’s roast turkey wrap:

• Sodium: 1590mg
• Cholesterol: 65mg
• Sugar: 6g
• Iron: 6% Daily Value
• Calcium: 15% DV
• Vitamin A: 15% DV

The roast turkey wrap provides a good amount of vitamin A from the vegetables. You get some calcium from the swiss cheese as well.

However, it is very high in sodium at 1590mg. The recommended daily limit is 2300mg, so this one wrap delivers 69% of your total sodium for the day.

How Does It Compare to Other Fast Food Wraps?

Compared to wraps from other popular chains, the Arby’s roast turkey swiss wrap has more calories, fat, and sodium than most.

For example:

• McDonald’s Southwest Grilled Chicken Wrap: 370 calories, 16g fat, 1020mg sodium
• Chick-fil-A Grilled Chicken Cool Wrap: 340 calories, 15g fat, 950mg sodium
• Wendy’s Southwest Avocado Chicken Wrap: 700 calories, 37g fat, 1690mg sodium

The Wendy’s wrap is the closest in nutrition stats with 700 calories and 37g of fat. Though Wendy’s wrap still has 210 less mg of sodium than Arby’s.

So all things considered, Arby’s roast turkey swiss wrap is one of the more calorie-dense and higher sodium options out of all the major fast food chains’ wraps.

Is Arby’s Roast Turkey Wrap Healthy?

While roast turkey is often considered a healthier meat, once it’s layered with cheese, sauce, a tortilla, and deep fried to a crisp, any health merits begin diminishing.

The Arby’s roast turkey swiss wrap certainly isn’t the unhealthiest menu item out there. But with 520 calories, 27g of fat, and over 1500mg of sodium, it’s hard to make a case for it being a healthy choice.

Especially when looking at the Dietary Guidelines for Americans, the roast turkey wrap contains:

• Too many calories: 26% of daily intake in one wrap
• Too much saturated fat: 35% of daily limit
• Too much sodium: 69% of daily limit

However, if you’re looking for a lighter option from Arby’s menu that isn’t a salad, the roast turkey swiss wrap is a better bet than their signature roast beef sandwiches that can have up to 1000 calories.

So while not exactly healthy, when consumed occasionally as part of an overall balanced diet, the roast turkey wrap can be an acceptable fast food choice. Just don’t make a habit out of eating it too often.

Tips for Making Arby’s Roast Turkey Wrap Healthier

If you really like Arby’s roast turkey wrap but want to lighten it up, here are some ways to improve the nutrition:

• Ask for light sauce: Get the honey mustard on the side and use sparingly
• Skip the cheese: Eliminates 6g fat and 90mg sodium
• Ask for a lettuce wrap: Cuts carbs and calories of tortilla
• Load up on veggies: Get extra tomatoes, onions, spinach, etc.
• Pair with a side salad: Instead of fries, get a salad for nutrients

Making some simple substitutions and adjustments like these can go a long way to shave off calories, fat, carbs, and sodium from the roast turkey swiss wrap.

The Bottom Line

When it comes to the Arby’s roast turkey swiss wrap nutrition facts, here’s the bottom line:

• It’s high in calories at 520 per wrap
• Fat and saturated fat are quite high at 27g total and 7g saturated (42% and 35% of daily limits)
• With 35g net carbs, it’s one of Arby’s higher carb menu items
  -Protein is a pro at 30g per wrap
  -Sodium is through the roof at 1590mg (69% of recommended limit)

While not the worst thing you could eat from a fast food joint, the roast turkey wrap from Arby’s is far from healthy. It’s best consumed only occasionally rather than regularly in your diet.