The Best Vegan Options at Arby’s

Arby’s can be a tough spot for those on a plant-based diet, but there are still a few vegan options you can find!

Are there any vegan options at Arby’s? It may not come as a surprise that a restaurant whose tagline is “we have the meat” doesn’t have many vegan options.

While some fast-food chains have expanded their menus in the last few years to incorporate more plant-based options, Arby’s isn’t one of them.

What can vegans eat at Arby’s?

Finding vegan options at Arby’s is a challenge. If you’re looking for something to eat, here are your best vegan choices.

Fries

French fries are generally thought to be a safe bet for vegans. Arby’s fries are no exception. You can choose from the curly fries or crinkle fries.

Well seasoned and fried until golden, these will satisfy any craving. Dip them in ketchup or one of their other vegan sauces listed below.

The curly and crinkle cut fries are similar in terms of calories. But the curly fries have almost double the amount of sodium. Most Americans consume too much sodium which can raise blood pressure and increase your risk for heart disease.

Choose a snack size portion of the crinkle fries to satisfy your craving for 250 calories.

One thing to note: Arby’s notes that the crinkle fries may be cooked in the same oil as menu items that contain egg and fish. If you are not OK with that, you may have to skip these fries.

Ingredients

Curly fries: Potatoes, vegetable oil (contains one or more of the following: canola oil, soybean oil, cottonseed oil, sunflower oil, corn oil, palm oil), enriched bleached flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), salt, corn starch, onion powder, yellow corn meal, spices, garlic powder, leavening (sodium acid pyrophosphate, sodium bicarbonate), modified corn starch, dextrose, spice and coloring, natural flavor, dried torula yeast, xanthan gum, sodium acid [yrophosphate (to preserve color). Cooked in vegetable oil. Contains wheat.

Crinkle fries: Potatoes, vegetable Oil (contains one or more of the following: canola, palm, soybean, sunflower), modified food starch (potato, corn, tapioca), rice flour, dextrin, salt, leavening (disodium dihydrogen pyrophosphate, sodium bicarbonate, dextrose, xanthan gum. Cooked in vegetable oil. May be cooked in the same oil as menu items that contain egg, milk, soy, wheat and fish (where available).

Apple and Cherry Turnovers

If you have a sweet tooth, Arby’s has something for you. Available in apple and cherry, these flaky, fruit-filled pastries are an option for a sweet treat and are free from animal products––making them one of the most delicious Arby’s vegan options.

The pastry dough is made with a palm-oil based vegetable shortening. Due to ethical considerations, some people who follow a vegan diet may avoid palm oils.

One turnover has 10 teaspoons of sugar. A small amount of this sugar may be naturally occurring from the fruit in the filling, but the majority is likely added sugar.

Added sugars don’t give us any nutrients, and the extra calories they contribute can lead to weight gain. The American Heart Association recommends that women limit added sugars to about six teaspoons per day and men to about nine teaspoons per day.

If you’re having one of these turnovers, be mindful of the other sources of added sugar you’re eating that day.

Ingredients

Apple turnover: Enriched flour (wheat flour, niacin, malted barley flour, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, apples, high fructose corn syrup, sugar, modified food starch (corn), contains 2% or less of the following: corn Syrup, salt, raisins, malic acid, sodium benzoate and potassium sorbate (preservatives), spices, margarine (palm oil, palm kernel oil, soybean oil, water, salt, mono and diglycerides, polyglycerol esters of fatty acids, soy lecithin, natural flavor, citric acid, vitamin A palmitate, beta carotene [color]), gum blend (sucroase, gellan gum, sodium citrate), sugar, water, corn syrup, vegetable shortening (palm oil), contains 2% or less of the following: natural flavor, agar, potassium sorbate (preservative), citric acid, mono and diglycerides, locust bean gum. Contains soy, wheat. Manufactured in a facility that processes tree nut

Cherry turnover: Enriched flour (wheat flour, niacin, malted barley flour, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, margarine (palm oil, palm kernel oil, soybean oil, water, salt, mono and diglycerides, polyglycerol esters of fatty acids, soy lecithin, natural flavor, citric acid, vitamin A palmitate, beta carotene [color]), cherries, sugar, high fructose corn syrup, modified food starch (corn), contains 2% or less of the following: corn syrup, fruit juice concentrate (apple juice concentrate, pear juice concentrate, pineapple juice concentrate, cherry juice concentrate, plum juice concentrate, water, elderberry juice concentrate, malic acid, natural flavor), salt, gum blend (sucrose, gellan gum, sodium citrate), sodium benzoate and potassium sorbate (preservatives), sugar, water, corn syrup, vegetable shortening (palm oil), contains 2% or less of the following: natural flavor, agar, potassium sorbate (preservative), citric acid, mono and diglycerides, locust bean gum. Contains soy, wheat. Manufactured in a facility that processes tree nuts

French Toast Sticks

If you’re at an Arby’s before 10:30 a.m. and looking for a breakfast option, the French toast sticks are surprisingly vegan. (Note: Breakfast isn’t available at all locations.)  

The French toast sticks contain 5 grams of fiber and 7 grams of protein per order. Fiber is important for heart health, helps regulate blood sugar, and helps keeps you full.

Women need about 25 grams of fiber daily, and men need about 38 grams––so the French sticks contain a decent amount of your recommended daily intake. This truly makes them one of the top Arby’s vegan optoins.

But the caveat here is that they also contain 13 grams of sugar (more than three teaspoons), making them a pretty sweet start to your day.

Since the French toast sticks are sweet on their own, skip the maple syrup for dipping to reduce added sugar. Note that the French toast sticks may be cooked in the same oil as their menu items that contain egg, milk, and fish.

Ingredients: Unbleached enriched wheat flour (flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, high fructose corn syrup, yeast, contains 2% or less of the following: soybean oil, salt, dough conditioners (may contain one or more of the following: sodium stearoyl lactylate, calcium steaoyl-2-lactylate, calcium iodate, azodicarbonamide), corn flour, glycerol monooleate, natural flavor, extractives of paprika (color), calcium propionate (preservative), calcium sulfate, polysorbate 60, polysorbate 80, monocalcium phosphate, ammonium sulfate. Coated with: water, enriched bleached wheat flour and enriched wheat flour (niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), soybean oil, sugar, yellow corn flour, contains 2% or less of the following: modified corn starch, soy flour, salt, dextrose, leavening (monocalcium phosphate, sodium bicarbonate), arabic gum, soy lecithin, artificial and natural flavors, glycerin, yeast, carrageenan, polysorbate 80. Cooked in vegetable oil. Contains wheat, soy. May be cooked in the same oil as menu items that contain egg, milk, and fish (where available).

Breads

Arby’s is known for its meat sandwiches. The restaurant doesn’t offer any plant-based alternatives for sandwich fillings, unfortunately.

However, it does have some vegan bread options that you can order. But bread on its own with just some lettuce, tomatoes, and sauce would not make a filling meal.

If you do ask for bread, these are the vegan options at Arby’s”

• Hearty grain wrap
• Marble rye bread
• Slider bun

Ingredients

Hearty grain wrap: Water, whole grain wheat flour, enriched bleached wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), palm oil, sugar, contains 2% or less of the following: salt, leavening (sodium bicarbonate, sodium aluminum sulfate, corn starch, monocalcium phosphate and/or sodium acid pyrophosphate, calcium sulfate), distilled monoglycerides, enzymes, wheat starch, calcium carbonate, antioxidants (tocopherols, ascorbic acid, citric acid), cellulose gum, guar gum, dough conditioners (fumaric acid, sodium metabisulfite), preservatives (calcium propionate, sorbic acid). Contains wheat.

Marble rye bread: enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folate), water, yeast, wheat flour, salt, fumaric acid, malted barley flour, malt powder (dried corn syrup, barley malt extract), contains 2% or less of the following: acetic acid, lactic acid, soybean oil, wheat gluten, caramel color, pumpernickel flour, rye flour, ground caraway seed, sugar, calcium propionate (preservative), dough improver (malted wheat flour, enzymes, 2% or less of ascorbic acid), calcium sulfate, enzymes. Contains wheat.

Slider bun: Enriched wheat flour (wheat flour, malted barley flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), water, high fructose corn syrup, sugar, soybean oil, yeast, salt, dough conditioner (wheat flour, wheat starch, enzymes, salt), calcium propionate, egg shade color (water, propylene glycol, FD&C colors [yellow no. 5, yellow no. 6, red  no. 40], citric acid, sodium benzoate [preservative], propylparaben [preservative]), dough conditioner (wheat flour, enzymes), sodium stearoyl lactylate, natural butter type flavor (dextrose, corn starch, maltodextrin, dextrin, natural flavor, triglycerides, silicon dioxide), ascorbic acid (oxidation), shine agent (water, pea protein, canola oil, dextrose, maltodextrins, starch). Contains: wheat. May contain: sesame

Sauces

Sauces make food more fun. Condiments are often made from a mixture of vinegar, sugars, and spices, so many are vegan options.

Arby’s has a number of options for condiments, but be mindful of how much you use because the sugar adds up quickly.

The signature Arby’s sauce is a sweeter and tangier version of ketchup. It’s made from different sugars, vinegar, tomato paste, and spices––making it a suitable dipping option for your fries if you want something other than ketchup.

These sauces are also vegan:

• Bronco berry sauce
• Ketchup
• Marinara sauce
• Mild creamy Dijon
• Red ranch sauce
• Sauerkraut
• Smoky Q sauce
• Spicy three pepper sauce
• Tangy barbeque sauce

Applesauce

If you can grab a side of applesauce, which typically comes with a kid’s meal, go for it. With only 45 calories, no added sugar, and 2 grams of fiber, it’s a healthy option and one of the top Arby’s vegan options.

Ingredients: Apples, water, ascorbic acid (vitamin C).

Drinks

Thirsty? Here are the vegan drink options at Arby’s:

• Barq’s Root Beer
• Coca-Cola
• Coca-Cola Zero-Sugar
• Diet Coke
• Diet Dr. Pepper
• Dr. Pepper
• Fanta
• High-C Flashin’ Fruit Punch
• Market Fresh™ Classic Lemonade
• Market Fresh™ Peach Lemonade
• Market Fresh™ Strawberry Lemonade
• Mello Yello
• Minute Maid Zero Sugar
• Powerade
• Sprite
• Unsweet Tea

Most of these drinks are loaded with sugar and are high in calories without providing any nutrients. Choose a diet version of a soda to reduce added sugars––or opt for the unsweet tea, which has zero sugar and is calorie free.

Surprising options that are NOT vegan

Arby’s doesn’t have many vegan options to begin with. But on top of that, there are a few breads on the menu that initially appear vegan but actually may not be.

The onion roll, sub roll and sourdough breakfast bread may not be vegan. They contain a dough conditioner called L-cysteine, which can be derived from duck feathers or human hair.

There are vegetable-derived versions of L-cysteine, however Arby’s is not clear about the source of the ingredient in its products.

We even called Arby’s customer support team and they couldn’t clarify the origin of the ingredient. Until then, you’ll want to avoid these breads if you’re following a vegan diet.

More vegan restaurant guides

Looking for more vegan options at other restaurants? Discover what plant-based items are on the menu at these other locations:

• Vegan Options at McDonald’s
• 6 Best Vegan Options at Chili’s in the US

The bottom line

You won’t be able to make a balanced meal out of the vegan options at Arby’s, but you’ll be able to get a snack or something to hold you over for a few hours.

The best choice would be a snack-sized order of crinkle fries with unsweet ice tea or the French toast sticks without any extra syrup for dipping if you are there in the morning and your location serves breakfast.

Sources

• Arby’s nutrition information
• Arby’s ingredients