Arby’s Pecan Chicken Salad Sandwich: The Complete Calorie Breakdown You Need

Great to see you! Today I’m going to talk about the Pecan Chicken Salad Sandwich, which is a seasonal favorite at Arby’s that people keep coming back for. You’ve come to the right place if you’re trying to lose weight or just want to know what’s in this popular dish. I’ve done all the research so you don’t have to!.

The Short Answer: Calories in Arby’s Pecan Chicken Salad Sandwich

Let’s cut to the chase – Arby’s Pecan Chicken Salad Sandwich contains 840 calories. But there’s so much more to this sandwich than just the calorie count.

Detailed Nutritional Breakdown

When we look at the complete nutritional profile of this sandwich, here’s what we’re working with:

*Percent Daily Values based on a 2,000 calorie diet

The sandwich weighs approximately 305 grams in total, which helps put these numbers in perspective.

Macronutrient Breakdown

When we analyze where the calories come from:

• Fat: 46g × 9 calories = 414 calories (49% of total)
• Carbs: 83g × 4 calories = 332 calories (40% of total)
• Protein: 28g × 4 calories = 112 calories (13% of total)

So basically, almost half of this sandwich’s calories come from fat with carbs making up most of the rest. The protein content, while decent at 28g, contributes the smallest portion of calories.

What’s Actually in This Sandwich?

The Pecan Chicken Salad Sandwich consists of

• Pecan Chicken Salad: Made with diced grilled chicken breast, mayonnaise, apples, grapes, celery, and pecans
• Leaf Lettuce
• Honey Wheat Bread

The ingredient list reveals some interesting components

Chicken Salad Ingredients

• Diced grilled chicken (boneless skinless chicken breast with rib meat, water, potato starch, salt, vinegar)
• Mayonnaise (soybean oil, water, egg yolk, high fructose corn syrup, distilled vinegar, salt, cider vinegar, sugar, lemon juice concentrate, spice, onion, garlic, natural flavor)
• Fresh fruits and veggies (apples, grapes, celery)
• Pecans

Honey Wheat Bread Ingredients

The bread contains unbleached enriched flour, cracked wheat, high fructose corn syrup, honey, wheat gluten, and several other ingredients including soybean oil, corn syrup, and various additives to maintain freshness and texture.

Allergen Information

For those with dietary restrictions, it’s important to note that this sandwich contains:

• Egg
• Gluten
• Soy
• Tree nuts (pecans)
• Wheat

It does NOT contain fish, milk, peanuts, or shellfish, according to the available information.

How Long Would It Take to Burn Off?

We all know that it’s easier to understand calories when we think about how much work it takes to burn them. This is what you would have to do to burn the 840 calories in an Arby’s Pecan Chicken Salad Sandwich:

• Jogging: About 74-78 minutes
• Cycling: About 144 minutes
• Swimming: About 150 minutes
• Walking: About 120-225 minutes (depending on pace)

Is It Healthy?

This is where things get subjective. According to customer reviews on one nutrition site, only 20%29 of voters thought the Pecan Chicken Salad Sandwich was healthy, while 20%21 did not. However, 95% of voters thought it tasted good!.

When we look at the nutritional breakdown, there are some pros and cons:

The Good

• Provides 28g of protein (good for muscle maintenance)
• Contains 6g of dietary fiber (24% of daily needs)
• Includes fruits, vegetables, and nuts
• No artificial colors or flavors mentioned

The Not-So-Good

• High in calories (840 calories is a significant portion of most people’s daily intake)
• Contains 46g of fat (71% of daily recommended amount)
• High sodium content at 1190mg (50% of daily recommended amount)
• Contains 18g of sugars
• High in total carbs at 83g

How Does It Compare to Other Arby’s Menu Items?

To put this in perspective, here are some other Arby’s menu items for comparison:

• Arby-Q: 400 calories
• Angus Philly: 620 calories
• Cherry Turnover: 390 calories
• Chopped Farmhouse Salad with Crispy Chicken: 430 calories
• Chopped Side Salad: 70 calories

So you can see, the Pecan Chicken Salad Sandwich at Arby’s is one of the meal options with more calories.

Weight Watchers Points

For those following Weight Watchers, this sandwich counts as:

• 25 Weight Watchers Freestyle Points
• 27 WW SmartPoints
• 23 WW PointsPlus

Tips for Making It Lighter

If you love this sandwich but want to reduce the calorie impact, here are some ideas:

1. Go open-faced – Remove the top slice of bread to instantly cut carbs and calories
2. Ask for light mayo – Since the mayonnaise contributes significantly to the fat content
3. Add extra lettuce – For more volume with minimal calories
4. Share half – Split it with a friend and pair with a side salad

When Is It Available?

The Pecan Chicken Salad Sandwich is typically a seasonal item at Arby’s, usually available during spring and summer months. Its availability might vary by location, so it’s always a good idea to check with your local restaurant.

My Personal Take

I’ve tried this sandwich several times, and I gotta say – it’s pretty darn tasty! The combination of sweet (from the fruits), savory (from the chicken), and crunchy (from the pecans) makes for an interesting flavor profile that’s different from typical fast food fare.

That said, at 840 calories, it’s definitely more of a treat than an everyday lunch option for me. When I do indulge, I try to balance it out with lighter meals for the rest of the day.

Bottom Line

The Arby’s Pecan Chicken Salad Sandwich packs 840 calories into its 305g serving, with 46g of fat, 83g of carbs, and 28g of protein. While it’s delicious and provides some nutritional benefits from its varied ingredients, it’s definitely on the higher end of the calorie spectrum for a single sandwich.

If you’re counting calories or watching your fat intake, this might be an occasional treat rather than a regular choice. But if you’re having an active day or looking to treat yourself, many would agree that the taste makes it worth the calorie splurge!

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Note: Nutritional information is based on data from Arby’s as of 2023-2025. Values may change slightly over time if Arby’s modifies their recipe.

Nutrition Facts