Arby’s chicken bacon Swiss sandwich is a popular menu item that many people enjoy. However, with increased focus on health and nutrition, many customers want to know how many calories are in this sandwich before ordering it. Having nutritional information available helps customers make informed choices about what they eat.
This article will provide a quick overview of the Arby’s chicken bacon Swiss sandwich and its nutritional content. It will specifically answer the question “How many calories are in an Arby’s chicken bacon Swiss sandwich?”. Read on to find out the calorie count and other key nutrients in this sandwich.
Overview of the Arby’s Chicken Bacon Swiss Sandwich
The Arby’s chicken bacon Swiss sandwich contains sliced, breaded chicken fillet, smoked bacon, Swiss cheese, lettuce, tomato, and honey mustard sauce. It is served on a star cutout bun.
This sandwich provides a combination of protein, fat, and carbs. The breaded chicken and bacon offer protein, the cheese and sauce provide fat, and the bun contributes most of the carbohydrates.
This sandwich is a standard menu item at Arby’s fast food restaurants across the United States. It is prepared upon ordering and typically packaged in an Arby’s branded wrapper or bag.
Some key attributes of the Arby’s chicken bacon Swiss sandwich include:
– Breaded and fried chicken breast fillet
– Two slices of Swiss cheese
– Three strips of smoked bacon
– Leaf lettuce
– Sliced tomato
– Honey mustard sauce
– Star cutout bun
Nutrition Information and Calorie Count
Now let’s take a look at the nutrition facts and calorie count for an Arby’s chicken bacon Swiss sandwich.
According to Arby’s website nutrition information, one Arby’s Chicken Bacon Swiss sandwich (323g) contains the following nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 670 |
| Total Fat | 35g |
| Saturated Fat | 12g |
| Trans Fat | 1.5g |
| Cholesterol | 100mg |
| Sodium | 1810mg |
| Total Carbohydrates | 57g |
| Dietary Fiber | 2g |
| Sugars | 8g |
| Protein | 32g |
So to directly answer the question “How many calories in an Arby’s chicken bacon Swiss sandwich?” – there are 670 calories in one Arby’s chicken bacon Swiss sandwich.
This places the sandwich in the high calorie range, with over half the recommended daily calorie intake for an average adult in just one sandwich.
Breakdown of Calories and Macronutrients
Looking further at the nutrition information, we can see where those 670 calories come from.
Total Fat 35g
The chicken bacon Swiss contains 35 grams of total fat, which accounts for about 54% of its calories. Fat sources include the breaded fried chicken, bacon, cheese, and sauce. Each gram of fat contains 9 calories, so 35g fat equates to 315 calories from fat alone.
Carbohydrates 57g
There are 57 grams of total carbohydrate in the sandwich, representing about 34% of its calories. Most of the carbs come from the refined flour bun. With 4 calories per gram of carbs, this amounts to 228 calories from carbohydrates.
Protein 32g
The protein content is 32 grams, providing around 12% of the calories. With 4 calories per gram of protein, this totals 128 calories from protein in the chicken bacon Swiss. Key sources are the chicken breast and bacon.
So in summary, the 670 calories in the Arby’s chicken bacon Swiss sandwich come from:
– 315 calories (54%) from fat
– 228 calories (34%) from carbohydrates
– 128 calories (12%) from protein
This breakdown shows the sandwich is high in fat and refined carbs, with moderate protein.
Other Nutrients
In addition to calories, fat, carbs, and protein, there are a few other key nutrients found in an Arby’s chicken bacon Swiss sandwich:
– Cholesterol: 100mg
– Sodium: 1810mg
– Sugar: 8g
– Dietary fiber: 2g
It’s quite high in sodium at 1810mg, or about 75% of the daily value. The American Heart Association recommends limiting sodium to 1500mg per day, so this sandwich exceeds that amount.
The sugar content is 8g, mainly coming from the honey mustard sauce and the bun. Diets higher in sugar can increase risk for obesity, diabetes, and heart disease.
Dietary fiber is only 2g, or 8% DV. The bread and vegetables provide small amounts of fiber, but the total is low for a full meal. Adequate fiber intake promotes healthy digestion and can aid weight management.
How the Chicken Bacon Swiss Compares Nutritionally to Other Menu Items
To put the chicken bacon Swiss sandwich’s nutrition information into context, let’s compare it to a few other items on the Arby’s menu:
– Roast Turkey Ranch & Bacon Sandwich: 640 calories, 37g fat, 54g carbs, 32g protein
– Classic Roast Beef Sandwich: 320 calories, 8g fat, 46g carbs, 22g protein
– Crispy Fish Sandwich: 590 calories, 24g fat, 74g carbs, 20g protein
– Loaded Curly Fries (large): 550 calories, 35g fat, 51g carbs, 7g protein
The chicken bacon Swiss is on par calorie-wise with other Arby’s sandwiches like the turkey and fish options. It is lower in calories compared to large loaded curly fries.
However, it is noticeably higher in total fat at 35g versus 8-24g in the other sandwiches. It also contains more cholesterol and sodium than Arby’s leaner roast beef or crispy fish sandwiches.
So while not the absolute highest calorie item at Arby’s, the chicken bacon Swiss sandwich is one of the higher fat menu choices due to the fried chicken breast, bacon, and cheese.
Tips for Making the Chicken Bacon Swiss Healthier
If you want to enjoy an Arby’s chicken bacon Swiss sandwich but are concerned about your overall calorie, fat, or sodium intake, there are some adjustments you can make:
– Ask for no honey mustard sauce or on the side to decrease sugar and sodium.
– Opt for a half sandwich or split a full-size with a friend.
– Replace curly fries side with a side salad with light dressing or apple slices.
– Choose a sandwich on multigrain bread instead of white bun for more fiber.
– Order your sandwich with extra veggies like lettuce, tomato, onion for volume.
– Skip the bacon to reduce fat, sodium, and calories.
– Substitute Swiss cheese for American cheese to lower fat slightly.
– Drink water or unsweetened tea instead of soda as a beverage.
Making a few simple switches like these can help reduce the overall calories, fat, sugar, and sodium you consume from this menu item while still letting you enjoy the flavors. Moderation and customization are key!
Health and Nutrition Benefits of the Ingredients
While high in calories, fat, and sodium, the Arby’s chicken bacon Swiss sandwich does provide some nutritional value from its ingredients:
Chicken breast is a lean protein source that supplies amino acids to build and maintain muscle. It’s also high in B vitamins like niacin, vitamin B6, and pantothenic acid. The breading, however, adds refined carbs and fat.
Bacon offers additional protein, aminos acids, and B vitamins. It contains saturated fat, though not as much as other fatty meats like sausage or ribs. Still, bacon should be eaten in moderation.
Swiss cheese provides calcium for strong bones and protein for satiety. But it’s also high in saturated fat and sodium, so cheese too should be eaten in limited amounts.
Vegetables like lettuce and tomato add fiber, vitamins A and C, and water content to help fill you up. They make the sandwich more nutrient-dense and balanced.
Bread offers carbohydrates for energy, though white flour buns like Arby’s are not as nutritious as whole grain varieties. Still, the bun provides substance and satisfaction.
So while not the healthiest sandwich option out there, the ingredients in the chicken bacon Swiss do provide important nutrients, especially when enjoyed in reasonable portions as part of an overall balanced diet.
Conclusion
To summarize key points:
– An Arby’s chicken bacon Swiss sandwich contains 670 calories, with 54% of calories from fat.
– It also provides 35g total fat, 57g carbs, 32g protein plus substantial amounts of sodium and cholesterol per sandwich.
– Compared to other Arby’s menu choices, it is moderately high in calories but very high in total fat and sodium.
– Making modifications like removing sauce or bacon can help reduce calories, fat, sugar, and sodium.
– Ingredients like chicken, cheese, and vegetables supply beneficial protein, minerals, vitamins when consumed in moderation.
So the next time you visit Arby’s and are wondering, “How many calories are in the chicken bacon Swiss sandwich?” – remember there are 670 calories per whole sandwich. Being mindful of portion size, ingredients, and customization can help keep your consumption in check. Balance and variety in your overall diet is key.
