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Arby's vs McDonald's: which is better for your macros?
The top protein play at Arby's is the Half Pound French Dip & Swiss (55g protein, 740 cal); McDonald's answers with the Double Quarter Pounder with Cheese (48g, 740 cal). Below, all 34 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Arby's vs McDonald's, by the numbers
| Head-to-head | Arby's | McDonald's |
|---|---|---|
| Highest-protein meal | 55g Half Pound French Dip & Swiss | 48g Double Quarter Pounder with Cheese |
| Leanest meal | 230 cal Roast Turkey Farmhouse Salad | 250 cal Hamburger |
| Avg protein per meal | 31g | 24g |
| Avg calories per meal | 544 cal | 456 cal |
| Meals at 425 cal or less | 5 | 8 |
| Low-carb / keto meals | 5 | 3 |
| Vegetarian meals | 3 | 2 |
| Meals tracked | 19 | 15 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 34 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥪 Arby's
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Half Pound French Dip & Swiss Half pound slow-roasted beef on a toasted sub roll with Swiss cheese and au jus dipping sauce; as served | 55g | 740 |
| 2 | Half Pound Beef 'n Cheddar Sandwich As served, no modifications | 49g | 740 |
| 3 | Turkey Ranch & Bacon Sandwich As served, no modifications | 46g | 810 |
| 4 | 5-Piece Prime-Cut Chicken Tenders As served, no sauce | 39g | 610 |
| 5 | Deluxe Wagyu Steakhouse Burger Wagyu beef patty, American cheese, lettuce, tomato, onion, pickles, mayo, ketchup on a brioche bun; as served | 39g | 715 |
🍟 McDonald's
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Double Quarter Pounder with Cheese Two 1/4 lb fresh beef patties, two slices American cheese, pickles, slivered onions, sesame seed bun | 48g | 740 |
| 2 | 4pc McCrispy Strips Four 100% white meat chicken strips in crispy black-pepper breading, no dipping sauce | 40g | 460 |
| 3 | Bacon Quarter Pounder with Cheese Quarter-pound fresh beef patty, two slices American cheese, thick-cut applewood smoked bacon, ketchup, mustard, pickles, slivered onions on a sesame seed bun | 36g | 630 |
| 4 | McDouble + McChicken McDouble (two beef patties, one slice American cheese, mustard, ketchup, pickles, onions) ordered with McChicken (crispy chicken patty, mayo, shredded lettuce) | 36g | 780 |
| 5 | Quarter Pounder with Cheese Fresh 1/4 lb beef patty, two slices American cheese, ketchup, mustard, pickles, onions on a sesame seed bun | 30g | 520 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
McDonald's takes it. Its leanest high-protein pick, the 4pc McCrispy Strips, packs 40g of protein into 460 calories — 8.7g per 100 cal, ahead of Arby's best (Double Roast Beef Sandwich, 38g for 510 cal, 7.5g per 100 cal). McDonald's lists 8 meals at 425 calories or less; Arby's has 5.
Bulking
Arby's wins on raw protein. The Half Pound French Dip & Swiss tops out at 55g (740 cal), beating McDonald's biggest hitter, the Double Quarter Pounder with Cheese, at 48g. For repeat trips, Arby's has 8 meals with 30g+ protein vs 5 at McDonald's.
Keto
Arby's is the keto-friendlier menu with 5 low-carb meals vs 3 at McDonald's. Best keto pick: the Smokehouse Brisket Sandwich, No Bun — 28g protein, 9g carbs, 430 calories. At McDonald's, the 4pc McCrispy Strips (40g protein, 24g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Arby's menu → · full McDonald's menu → · all chains ranked →
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Settle Arby's vs McDonald's with your own macros.
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