Wegmans Nutrition Facts and Tips

Calories in Popular and Healthy Wegmans Food

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If you're a healthy eater who lives on the East Coast, you may visit Wegmans Food Markets. Wegman's subs are especially popular. Stores located in New York, Pennsylvania, Massachusetts, Maryland, New Jersey, and Virginia are also known for providing a wide variety of healthful selections in departments including groceries, prepared foods, cafes, coffee bars, and many others.

The open-air setting in most of the markets and the focus on nutrition within the stores would lead you to believe that everything at Wegmans is good for you. But like any market, there are both healthy choices at Wegmans and choices that aren't always nutritious, especially when it comes to the popular subs, pub, and bakery.

Nutrition Facts

The following nutrition information is for two 1 1/2 inch slices (56g) of Wegman's Twisted Root Batard. 

  • Calories: 150
  • Fat: 0.5g
  • Sodium: 350mg
  • Carbohydrates: 31g
  • Fiber: 10g
  • Sugars: 1g
  • Protein: 5g

Wegmans shoppers often recommend the bakery for delicious and nutritious food. Freshly baked cakes, cookies, cupcakes, pies, donuts, rolls, and muffins are popular choices. But healthy eaters also enjoy packaged and fresh-baked Wegmans bread.

One of the most nutritious varieties of bread at Wegmans is the Twisted Root Batard. A bâtard is simply a torpedo-shaped loaf, similar to a baguette but usually shorter (roughly 6 to 12 inches). The Twisted Root Batard at Wegmans is known for its crispy crust and its healthy fiber content. A single serving (two slices) provides a whopping 10 grams of fiber and just 150 calories. Most popular bread will contribute only 2 to 3 grams of fiber per serving and about 100 calories.

Other popular and healthy bread choices include the packaged 100% Whole Wheat Bread (100 calories and 3 grams of fiber per slice), The 5 Grain 4 Seed Multigrain Bread (140 calories, 3 grams of fiber per slice) and fresh baked Pane Italian Bread (130 calories, 2 grams of fiber per 2-slice serving).

While you are at the bakery, you might be tempted to try Wegmans cookies, cakes, or pies. As you might imagine, these are less healthy choices. But some choices are better than others. One Whole Grain Oatmeal Fruit Cookie provides 220 calories and 4 grams of fiber. There are also Whole Grain Cherry Almond Cookies and Whole Grain Chocolate Hazelnut Cookies that are slightly higher in calories but also provide four grams of fiber each.

If you choose to indulge with a piece of Wegmans Original Cheesecake, prepare to add 470 calories and 30 grams of fat to your food diary. And a slice of Vanilla Celebration Cake With Buttercream Frosting offers 370 calories and 23 grams of fat.

Wegmans Nutrition: Subs

Wegman's sub shop tempts many customers who shop there. They offer a long list of both hot and cold sandwiches on a plain white roll, wheat roll, ciabatta wheat roll, or an "everything" roll. You can also order your sub as a wrap in a variety of flavors including wheat, jalapeno cheddar, spinach, or tomato basil.

So which subs are the best for your diet? If you are counting calories, there are healthier and less healthy choices.

Wegmans Sub Nutrition Facts and Calories

  • Roasted veggie sub (3.5 inch): 210 calories, 2.5 grams of fat, 37 grams of carbohydrate, 8 grams of protein, 600 milligrams of sodium.
  • Turkey sub (3.5 inch): 220 calories, 2 grams of fat, 35 grams of carbohydrate, 16 grams of protein, 870 milligrams of sodium.
  • Ham sub (3.5 inch): 230 calories, 4 grams of fat, 33 grams of carbohydrate, 16 grams of protein, 1050 milligrams of sodium.
  • Capicola sub (3.5 inch): 240 calories, 4 grams of fat, 34 grams of carbohydrate, 18 grams of protein, 1030 milligrams of sodium.

Calorie counters may want to avoid the larger hot meatball subs. A plain 14-inch meatball sub provides 2170 calories and the Meatball Royale provides 2270 calories—more than many adults need in a day.

The nutrition information provided above is for basic sub sandwiches with a plain white roll, lettuce, and tomato only. If you add condiments like cheese or mayonnaise, the fat and calories will increase.

Also, if you are watching your sodium intake, keep in mind that most typical sub sandwich meats have quite a bit of sodium. There are lower sodium lunch meats, but you should ask for them specifically when ordering.

Wegmans Nutrition: Pub and Coffee Bar

When you shop at Wegmans you may stay long enough to enjoy the popular pub or coffee bar. The Pub by Wegmans is only offered at some locations. Like any pub, the healthiest choices are those that are not fried, don't come with heavy sauces, and include healthy vegetables and lean meat. Pair any of these lower calorie entrees with steamed veggies for a nutritious meal.

  • Chicken Caprese (entree) provides 370 calories, 24 grams of fat, 6 grams of carbs and 37 grams of protein.
  • Seared Scallops (entree) provides 250 calories, 16 grams of fat, 6 grams of carbs and 19 grams of protein.
  • Portobello "Steak" (entree) provides 270 calories, 20 grams of fat, 3 grams of carbs and 14 grams of protein.

Less healthy selections at The Pub by Wegmans include the Shrimp Po Boy (860 calories) or the Ultimate Steakhouse Burger (910 calories).

If you visit the Coffee Bar for a bite to eat, the Egg White & Cheese will be one of the lowest calorie sandwich choices with just 220 calories (on a plain English muffin) or you can choose from a variety of fruit smoothies made with yogurt to get a boost of protein in the morning. A small smoothie provides about 240 calories and seven grams of protein.

Coffee choices are extensive, but many are high in calories and sugar. For example, a large Eggnog Latte provides 720 calories and 83 grams of sugar. If you're trying to get a boost of caffeine at Wegmans but still watching your calorie intake, order a black coffee or a small, skim cappuccino for just 45 calories. Add a flavored syrup for an additional 50 calories.

Healthy Shopping at Wegmans

One of the most appealing things about shopping at Wegmans is the open air design of the markets. The atmosphere makes spending time there feel more like a shopping experience rather than a chore. From a health perspective, consumers may benefit. If you enjoy the shopping environment you may take extra time to evaluate different foods and make better choices.

Use the company's website and in-store labeling to get nutritional information so that you buy the best foods for your long-term health. The bright yellow "Food You Feel Good About" label is applied to foods that are free from trans fats, artificial colors, flavors or preservatives, and meet other health guidelines. And easy-to-spot "dots" on Wegmans Brand products indicate foods that provide health benefits. For example, you might see a colored dot on foods that are low in calories, high in fiber, or made with whole grains.

But it is also important to remember that just simply shopping at Wegmans (or any grocery store with a healthy reputation) does not change your health. Just because you buy a food at Wegmans doesn't make it more nutritious than a food you might buy at a more crowded or busy store down the street. Make sure you take the time to gather information and make the smartest choices for long-term wellness no matter where you shop.

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