What to Eat at Wegmans: Healthy Menu Choices and Nutrition Facts


Verywell / Alexandra Shytsman

Wegmans Food Markets are full-service grocery stores that also provide a wide variety of selections in Meals 2GO (discussed here) and EZ Meals prepared foods areas. Wegmans stores are located in several mid-Atlantic and Northeastern U.S. states.

Meals2GO items are available for carryout, curbside pickup, and delivery. You can get a full meal for one for around $10. Meals2GO is also Wegmans' catering arm, so some of its offerings are sized for a group.

Navigating the Menu

Wegmans shoppers often recommend the bakery for freshly baked cakes, cookies, and bread. The Wegmans Meals2GO section also offers desserts, as well as subs and other sandwiches, soups, salads, sushi, pasta, "homestyle meals," and more.

In the grocery area, a bright yellow "Food You Feel Good About" label is applied to foods that are free from high fructose corn syrup, artificial colors, flavors, or preservatives, and meet other health guidelines. And easy-to-spot colored 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 sodium, high in fiber, or made with whole grains.

What to Order & Avoid at Wegmans
 Most Nutritious Options Least Nutritious Options
Traditional Turkey (Subs) Old Fashioned Sub (Subs)
Veggie Crunch Sandwich (Sandwiches) Salami on Baguette (Sandwiches)
Regular Garden Salad (Salads) Large Harvest Salad (Large Salads)
Beet & Macadamia Poke Salad (Poke Salads) Kung Pao Chicken Poke Salad (Poke Salads) 
Rotisserie Chicken Noodle Soup (Hot Kettle Soup) Broccoli Cheddar Soup (Hot Kettle Soup)
Margherita Pizza (Signature Pizza) Lasagna Pizza (Signature Pizza)
Margherita Veggie Crust Pizza (Veggie Crust Pizza) Meat Lover's Veggie Crust Pizza (Veggie Crust Pizza)
Plain Boneless Bites (Hot Wings, Tenders & Bites) Garlic Parmesan Wings (Hot Wings, Tenders & Bites)
California Skinny Roll (Sushi) Spicy Wild Salmon Volcano Roll (Sushi)
Beet & Macadamia Poke Bowl (Poke Bowls) Kung Pao Chicken Poke Bowl (Poke Bowls) 
Teriyaki Black Pepper Salmon with Veggies Bowl (Hot Asian Bowls) Kung Pao Chicken With Vegetable Udon Noodles (Hot Asian Bowls)
Spaghetti & Meatballs (Hot Pasta) Rigatoni With Sunday Sauce (Hot Pasta)
Roasted Turkey Meal (Cold Packaged Meals) Homestyle Meatloaf Meal (Cold Packaged Meals)
Pan-Seared Pork Pot Stickers (Hot Sides) Seasoned Potato Wedges (Hot Sides)
Veggie Tray With Ranch Dip (Cold Sides) Homestyle Macaroni Salad (Cold Sides)
French Macaron (Cookies) Ultimate Chocolate Indulgence Cookies (Cookies)
Ultimate Plain Cheesecake (Cakes) Ultimate Carrot Cake (Cake)
Wegmans Aqua (Drinks) Mt. Dew (Drinks)

Most Nutritious Option

For the most nutritious item at Wegmans Meals 2GO, choose the regular garden salad from the sandwiches, soups, and salads section for 210 calories, 10g carbs, and 5g protein.


Wegmans' menu of subs includes customer favorites like the Danny's favorite (named after the company's chairman), traditional turkey and chicken options, and even a vegetarian-friendly roasted red pepper hummus sub, available on a white, wheat, ciabatta, or "everything" roll, or as a wheat or spinach wrap.

✓ Traditional Turkey

The traditional turkey sub features sliced turkey, provolone cheese, lettuce, cucumbers, and yellow mustard. A medium traditional turkey sub has 610 calories, 15g fat, 4g saturated fat, 76g carbohydrates, 62g protein, and 1,900mg sodium.

Alternatively, you can ask for the small portion of this sub for only 300 calories.

✗ Meatball Parm

The hot meatball parm comes with meatballs, tomato sauce, and mozzarella cheese on a ciabatta roll. A medium-sized meatball parm sub provides 850 calories, 41.5g fat, 17.5g saturated fat, 85g carbohydrates, 43g protein, and 1,660mg sodium.

Keep in mind that most typical sub sandwich meats have quite a bit of sodium. If if you are watching your sodium intake, choose lower sodium lunch meats.


The sandwiches menu at Wegmans offers similarly classic choices as the subs menu, just on two slices of bread rather than a fresh-baked roll.

Popular and healthy bread choices include the packaged 100% whole wheat bread (140 calories and 3 grams of fiber per two-slice serving), the 5-grain 4-seed multigrain bread (140 calories, 3 grams of fiber per slice), and Italian bread (140 calories, 0.78 grams of fiber per two-slice serving).

✓ Veggie Crunch Sandwich

The veggie crunch sandwich comes on marble rye bread, and is filled with lettuce, sprouts, banana peppers, onion, and Thousand Island dressing. The sandwich provides 360 calories, 15g fat, 2/5g saturated fat, 47g carbohydrates, 10g protein, and 970mg sodium.

✗ Salami on Baguette

The salami on baguette, with salami, mayonnaise, tomatoes, and arugula, provides 770 calories, 40g fat, 10g saturated fat, 69g carbohydrates, 31g protein, and 2,480mg sodium.

If you're craving a meat-based and slightly spicy sandwich, consider the turkey BLT. One sandwich has 580 calories, 36g fat, 8g saturated fat, 32g carbohydrates, 30g protein, and 1,880mg sodium.


Wegmans offers two different sizes of salads: large salads that are meant to be full meals and regular salads that can be lighter portions or sides to a meal. Many of the same options are available across the two varieties, and each comes served on a bed of greens.

✓ Regular Garden Salad

A regular garden salad is one of the few vegetarian-friendly salads on the menu. It features romaine lettuce, broccoli, carrots, cucumber, tomatoes, cabbage, and eggs, and comes served with buttermilk ranch dressing. One serving of the salad has 210 calories, 17g fat, 2.5g saturated fat, 10g carbohydrates, 5g protein, and 610mg sodium.

✗ Large Harvest Salad

While higher in calories and fat than the garden salad, the large harvest salad still offers plenty of nutrition. With greens, apricots, apples, craisins, walnuts, blue cheese, cabbage, and vinaigrette dressing, the salad can make for a filling meal. It provides 680 calories, 54g fat, 8g saturated fat, 44g carbohydrates, 12g protein, and 500mg sodium.

For fewer calories and fat, the large Cobb salad with chicken may be a satisfying option with 490 calories and 36g fat per serving.

Poke Salads

Alongside its regular salads, Wegmans offers five different varieties of Asian-inspired flavors in poke salads. Served on a bed of greens, these bowls feature chicken, tuna, salmon, shrimp, or vegetable toppings for added protein and fiber.

✓ Beet & Macadamia Poke Salad

The beet and macadamia poke salad is one of the top choices for vegetarian visitors at Wegmans. One portion of the salad provides 250 calories, 16g fat, 2.5g saturated fat, 26g carbohydrates, 6g protein, and 530mg sodium.

✗ Kung Pao Chicken Poke Salad

The Kung Pao chicken poke salad, with avocado, scallions, and crispy toppings, has 570 calories, 41g fat, 5g saturated fat, 35g carbohydrates, 20g protein, and 1,040mg sodium.

The other options on the menu each feature seafood proteins, so if you're looking for another flavor combination, the sweet and spicy ahi tuna salad has fewer calories (380) and less fat (24g).

Hot Kettle Soup

There are just a few soup options on Wegmans' menu. You'll find a chicken soup, tomato soup, broccoli cheddar soup, and a Tuscan lasagna soup on the menu, all available in 8-ounce servings.

✓ Rotisserie Chicken Noodle Soup

One serving of the rotisserie chicken noodle soup contains 120 calories, 4g fat, 1g saturated fat, 11g carbohydrates, 10g protein, and 720mg sodium.

✗ Broccoli Cheddar Soup

The creamy broccoli cheddar soup has nearly double the calories of the chicken noodle. One cup provides 260 calories, 18g fat, 11g saturated fat, 15g carbohydrates, 10g protein, and 900mg sodium.

The OMG! tomato soup—the other vegetarian soup option on the menu—is a lower-calorie option. One cup has 130 calories, 7g fat, 3g saturated fat, 14g carbohydrates, 4g protein, and 910mg sodium.

Signature Pizza

Wegmans' pizza counter features the store's signature pizza options. Choose from a multitude of flavors and creative topping options when ordering. For example, you have the choice of a lasagna pizza, Margherita pizza, meat lover's, mushroom and truffle, buffalo chicken, as well as a create-your-own selection.

As with pizzas at other restaurants, choose lean proteins and load up on vegetables for maximum nutrition. Wegmans offers pizzas in small, medium, and large options.

✓ Margherita Pizza

The signature Margherita pizza features classic flavors—tomato, mozzarella, basil, and olive oil. A single serving (one slice) of the medium Margherita pizza has 220 calories, 7g fat, 3g saturated fat, 29g carbohydrates, 10g protein, and 550mg sodium.

✗ Lasagna Pizza

The lasagna pizza is topped with mozzarella and ricotta cheeses, meatballs, sausage, and Parmigiano Reggiano cheese. One slice of a medium pizza has 300 calories, 13g fat, 5g saturated fat, 31g carbohydrates, 14g protein, and 780mg sodium.

If craving a meat pizza, the Buffalo chicken pizza has fewer calories and fat per serving. One slice provides 280 calories, 13g fat, 4g saturated fat, 29g carbohydrates, 11g protein, and 720mg sodium.

Veggie Crust Pizza

The veggie crust pizza is Wegmans' gluten-free pizza option. These pizzas all feature a vegetable crust, helping to cut back on wheat and gluten for any diners who may be allergic. The chain also offers dairy-free mozzarella cheese for those looking to create a vegan pizza.

✓ Margherita Veggie Crust Pizza

As with the signature pizza, the Margherita pizza is also the most nutritious veggie crust pizza. One pizza features four slices and two servings, and a single slice of the Margherita pizza has 200 calories, 9g fat, 3.5g saturated fat, 25g carbohydrates, 7g protein, and 300mg sodium.

✗ Meat Lover's Veggie Crust Pizza

Because the meat lover's veggie crust pizza is topped with four different types of meats, as well as cheese, it's the highest in calories and sodium per serving. One slice has 310 calories, 18g fat, 6g saturated fat, 26g carbohydrates, 12g protein, and 730mg sodium.

Choose the pepperoni veggie crust pizza to consume fewer calories and sodium. One slice of this pizza will have 240 calories, 13g fat, 4.5g saturated fat, 25g carbohydrates, 9g protein, and 480mg sodium.

Hot Wings, Tenders & Bites

At Wegmans' hot wings, tenders, and bites bar, you can choose between three different chicken preparations and eight sauce options. In general, choosing a plain preparation (no additional sauce) will be your most nutritious option, as it doesn't add more calories and sodium to your meal.

✓ Plain Boneless Bites

The most nutritious choice here is the plain boneless chicken bites. A single chicken bite provides 50 calories, 3g fat, 0.5g saturated fat, 3g carbohydrates, 3g protein, and 170mg sodium.

✗ Garlic Parmesan Wings

One serving of the garlic parmesan wings (4 wings total) has 560 calories, 47g fat, 12g saturated fat, and 1,450mg sodium.

If looking for added flavor, consider choosing the lemon pepper or Old Bay seasoning options—each will make your meal 510 calories.


Through its Meals 2GO prepared foods section, Wegmans offers raw, cooked, and vegetable sushi, as well as "skinny rolls," which are low-carb sushi options that eliminate the rice and instead feature a soy crepe and rice paper wrap.

✓ California Skinny Roll

The California skinny roll features shrimp, imitation crab meat, avocado, and cucumber, all wrapped in rice paper. One package of the California skinny roll sushi provides 130 calories, 3.5g fat, 0g saturated fat, 18g carbohydrates, 8g protein, and 360mg sodium.

✗ Spicy Wild Salmon Volcano Roll

Wegmans' spicy wild salmon volcano roll, with salmon, fried tempura crispies, jalapeno, crunchy shallots, and two different sauces, has 400 calories, 17g fat, 3g saturated fat, 43g carbohydrates, 19g protein, and 830mg sodium.

If craving a cooked sushi meal, consider the spicy shrimp roll, which provides 270 calories, or the shrimp tempura roll for 310 calories per package.

Poke Bowls

Wegmans features several selections on the "Asian & Poke" section on the menu, including a mix of poke bowls. With a bed of rice topped with vegetables and chicken, fish, or more vegetables, these options can be nutritious lunch or dinner entrees.

✓ Beet & Macadamia Poke Bowl

Just as with the poke salads, the beet and macadamia poke bowl is the most nutritious choice. This vegetarian-friendly meal has cabbage, beets, and avocado as the main ingredients. It provides 430 calories, 16g fat, 2g saturated fat, 69g carbohydrates, 8g protein, and 1,370mg sodium.

✗ Kung Pao Chicken Poke Bowl

The Kung Pao chicken poke bowl is the only one with meat as the protein. In total, a full serving of this poke bowl has 750 calories, 41g fat, 5g saturated fat, 79g carbohydrates, 21g protein, and 1,880mg sodium.

Hot Asian Bowls

Wegmans offers the option of five different hot Asian bowls, including teriyaki black pepper salmon, Kung Pao chicken, sesame chicken, spicy General Tso's chicken, and black pepper beef bowl. Each bowl can be mixed with vegetables, rice, or noodles. Choose vegetables to lower the lower the carbohydrate count of your meal and to load up on additional micronutrients and fiber.

✓ Teriyaki Black Pepper Salmon With Veggies Bowl

Choose the teriyaki black pepper salmon bowl with veggies to maximize the nutritional value of this part of the menu. This dish provides 460 calories, 25g fat, 4.5g saturated fat, 27g carbohydrates, 28g protein, and 1,790mg sodium.

✗ Kung Pao Chicken With Vegetable Udon Noodles

The Kung Pao chicken with vegetable udon noodles provides 780 calories, 43g fat, 6g saturated fat, 71g carbohydrates, 30g protein, and 2,170mg sodium.

If craving chicken, consider the sesame chicken bowl with vegetable udon noodles. This dish is slightly lower in calories (710) and sodium (1,840mg).

Hot Pasta

Under the "Italian" part of the Wegmans Meals 2GO menu, you'll find a selection of Italian favorites, including hot pasta and cold pasta to take home and prepare. Each comes served with a bread roll and butter, so eliminate this side to save on both calories and carbohydrates.

✓ Spaghetti & Meatballs

The classic spaghetti and meatballs dish is the most nutritious pick on the Italian menu. Topped with Parmigiano Reggiano cheese, it has 620 calories, 34g fat, 11g saturated fat, 60g carbohydrates, 25g protein, and 1,560mg sodium.

✗ Rigatoni With Sunday Sauce

With three different types of meat—short ribs, meatballs, and sausage—as well as rigatoni pasta, sauce, and cheese, the rigatoni with Sunday sauce provides 820 calories, 43g fat, 13g saturated fat, 76g carbohydrates, 44g protein, and 1,890mg sodium.

The only other two dishes on this part of the menu—the penne Alfredo with chicken and broccoli, and the penne with sausage, spinach, and vodka blush sauce—are lower in calories and will provide 660 calories and 680 calories, respectively.

Cold Packaged Meals

Under its "Homestyle" menu, Wegmans offers a mix of ready-to-heat cold packaged meals to take home for dinner. These classic flavor combinations include chicken parmesan, chicken French, homestyle meatloaf, roasted turkey, and BBQ pulled pork meals, each coming with two sides.

Choose leaner meats, like the turkey or chicken, for healthy protein and fewer fats, and add in vegetable sides like the green beans for added fiber.

✓ Roasted Turkey Meal

The roasted turkey meal includes oven-roasted sliced turkey breast, gravy, whipped potatoes, and green beans. The full plate has 430 calories, 22g fat, 9g saturated fat, 28g carbohydrates, 33g protein, and 2,050mg sodium.

✗ Homestyle Meatloaf Meal

The homestyle meatloaf meal, including sides of potatoes and green beans, has 810 calories, 47g fat, 19g saturated fat, 43g carbohydrates, 25g protein, and 2,020mg sodium.

Consider the chicken French meal, with lemon butter sauce, greens, and potato gratin, for 660 calories, or even the BBQ pulled pork meal, for 710 calories in total.

Hot Sides

The Wegmans hot sides menu is filled with classic snackable bites that you'll find at any any American-style restaurant: mozzarella sticks, jalapeno poppers, potato wedges, eggrolls, potstickers, and more. Most of these items are deep-fried, so selecting the steamed or pan-seared choices may save calories and cholesterol.

✓ Pan-Seared Pork Pot Stickers

For a low-calorie appetizer or side, choose the pan-seared pork pot stickers. Served as a set of 6, one serving is a single pot sticker, and has 60 calories, 2.5g fat, 0g saturated fat, 7g carbohydrates, 2g protein, and 180mg sodium.

✗ Seasoned Potato Wedges

A 4-ounce serving of the seasoned potato wedges from the hot sides menu has 200 calories, 10g fat, 1.5g saturated fat, 26g carbohydrates, 3g protein, and 340mg sodium. For fewer calories and sodium, try a serving of the jalapeno poppers or even the vegetable egg rolls.

Cold Sides

This section of the menu has just a few choices. For the most nutritious addition to your meal, reach for veggie-focused appetizers. They will provide fiber and micronutrients without a lot of calories and fat.

✓ Veggie Tray With Ranch Dip

Wegmans offers a veggie tray with ranch dip, and this side-for-two has carrots, cauliflower, broccoli, and celery, as well as a ranch dip. In a single serving, you'll consume 120 calories, 9g fat, 1g saturated fat, 7g carbohydrates, 2g protein, and 190mg sodium.

✗ Homestyle Macaroni Salad

A 2/3 cup serving of homestyle macaroni salad has 360 calories, 28g fat, 4g saturated fat, 22g carbohydrates, 5g protein, and 490mg sodium.

If looking for a picnic-ready salad, the homestyle potato salad is a lower-calorie choice. Per serving, it provides 290 calories, 21g fat, 4g saturated fat, 22g carbohydrates, 5g protein, and 500mg sodium.


The Wegmans bakery is a popular destination, and the Meals2Go dessert offerings include several sweet treats.

✓ French Macaron

A single serving from the French macaron tray (two cookies) has 110 calories, 5g fat, 1.5g saturated fat, 13g carbohydrates, 2g protein, and 0mg sodium.

✗ Ultimate Chocolate Indulgence Cookies

The ultimate chocolate indulgence cookies at Wegmans truly live up to their name. A single cookie has 200 calories, 9g fat, 7g saturated fat, 22g carbohydrates, 3g protein, and 50mg sodium (and they come in a pack of 2).


Wegmans is renowned for its baked goods, and that means half a dozen cakes are available by the slice,

✓ Ultimate Plain Cheesecake

For a sweet ending to your meal, choose the ultimate plain cheesecake. A single slice has 490 calories, 31g fat, 20g saturated fat, 51g carbohydrates, 8g protein, and 400mg sodium.

✗ Ultimate Carrot Cake

The ultimate carrot cake has more sugars and cholesterol than vegetables. In total, one slice provides 840 calories, 54g fat, 21g saturated fat, 85g carbohydrates, 8g protein, and 640mg sodium.

To save a few calories and some sodium sodium, consider the ultimate white cakeinstead. One slice has 560 calories, 34g fat, 18g saturated fat, 61g carbohydrates, 3g protein, and 310mg sodium.


For beverages, Wegmans Meals 2GO offers flavored and regular water, soda, iced tea, kombucha, milk, and sports drinks. Whether you're dining at home, ordering to go, or eating at a restaurant, water is always the most nutritious and hydrating choice.

✓ Wegmans Aqua

Order the Wegmans aqua, or water, for 0 calories. For more flavor, the store also has Wegmans sparkling water in ginger, lime, lemon, mandarin orange, or mixed berry flavors, all for 0 calories.

✗ Mt. Dew

To lower your sugar intake, it's best to stay away from the soda counter, and the Mt. Dew in particular. The 20-ounce bottle provides 290 calories, 0g fat, 77g carbohydrates, 0g protein, 85mg sodium, and 73g sugars.

Diet-Specific Options

The Wegmans Meals 2GO menu offers choices for gluten-free, low-fat, low-sodium, vegetarian, and vegan diets, but does not have many options for low-carb, low-FODMAP, or diabetes-friendly meals.


The Wegmans Meals 2GO menu offers a dedicated "Made with No Gluten" section listing all offerings that are made (or can be made) with no gluten-containing ingredients; for example, you can create your own sub on a gluten-free roll. For a nutritious dish, choose the beet and macadamia poke bowl, which comes loaded with vegetables.

  • Nature's Market salad
  • Beet & macadamia poke salad
  • Cheese veggie crust pizza
  • Sushi, including the spicy king salmon roll, spicy tuna roll, rainbow skinny roll, avocado cucumber roll
  • Chicken and vegetable soup
  • Brown rice penne with meatballs
  • French macarons


Often, prepared foods from a grocery store or restaurant are higher in fat than what you'd make at home. But Wegmans does have some options for customers who need to limit fat intake. Try the California skinny roll from the sushi counter. A full serving (the entire 8-piece tray) provides 3.5g fat.

  • Edamame
  • Margherita pizza
  • California skinny roll
  • Rainbow skinny roll
  • Chicken gyoza


It's possible to follow a low-sodium diet at Wegmans, though you may gave to get creative. Your best bet is to order from the sides menu and choose the veggie tray with ranch dip. A single serving has only 190mg sodium. Or, create your own salad, so you can pile on the veggies and skip cheese, nuts, and croutons that are higher in sodium.

  • Veggie tray with ranch dip
  • California skinny roll
  • Edamame
  • Fruit salad
  • Garden salad (no dressing)


Wegmans has made it simple for vegetarians to enjoy its wide menu. With multiple vegetarian-friendly items per category, you'll be able to find something that fits your cravings. For a nutritious lunch or dinner, choose the pesto, tomato, and spinach veggie crust pizza.

  • Roasted red pepper hummus sub
  • Veggie crunch sandwich
  • OMG! tomato soup
  • Pesto, tomato & spinach veggie crust pizza
  • Margherita veggie crust pizza


Vegans can enjoy a few select items at Wegmans, but it's best to read nutrition labels on the foods you're eyeing to make sure there are no animal products included. The vegan mushroom, spinach, and artichoke veggie crust pizza is an easy choice, however. It's made with veggies, an all-vegetable crust, and dairy-free vegan cheese.

  • Vegan mushroom, spinach and artichoke veggie crust pizza
  • Edamame
  • Beet & macadamia poke salad
  • Garden salad (omit hard-boiled egg and dressing)

Food Allergies and Safety

While Wegmans offers many different types of foods on its Meals2GO menu, if you're dining with allergies, it's always best to ask about ingredients in specific items and the risk of cross-contamination.

The restaurant offers a "Made with No Gluten" menu, but diners with peanut, fish, milk, egg, nut, soy, and shellfish allergies should take extra precaution to ask if their meals were prepared with or in the presence of any allergens.

A Word From Verywell

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.

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.

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.