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

What to Eat at Sheetz

Verywell / Christian Alzate

Sheetz is a convenience store known for serving your road trip needs, from gas to ready-to eat meals, quick snacks, and made-to-order beverages. Sheetz is an East Coast chain, and all locations are open 24 hours a day, seven days a week, every day of the year. Popular food items include baked goods from the Schweetz bakery and create-your-own deli and breakfast sandwiches.

What Experts Say

"Sheetz is a convenience store that offers on-the-go food and beverages, but it's a place you won’t want to eat at regularly. Most of the menu options are processed, contain additives, and are rich in calories, fat, carbohydrates, and sodium. You’ll also want to avoid the self-serve iced and hot beverage items, like the mocha-fied frozen hot chocolate that clocks in at 540 calories, 99 grams of carbohydrates, and 86 grams of sugar."
Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

What to Order & Avoid at Sheetz
 Most Nutritious Options Least Nutritious Options
Bag of Fryz (Appz & Sidez) Cinnamon Pretzel (Appz & Sidez)
Wildwest Flatbread (Breakfast) Fried Bacon & Egg Sammich (Breakfast)
Burger Sliderz (Burgerz)  The Boss Bacon Burger (Burgerz)
Grilled Chicken Sliderz (Chicken) Boss Bacon Chicken Sandwich (Chicken)
Hot Dog (Dogz, Bratz & Sausage)  Italian Sausage (Dogz, Bratz & Sausage)
Taco Salad (MexAmerican) Pork Quesadilla (MexAmerican)
Personal Cheese Pizza (Pizza) Five Meat Personal Pizza (Pizza)
Sheetz House Salad (Saladz) Steak 'N Fryz Recipe Salad (Salad)
Grilled Chicken Sliderz (Sliderz & Shnack Wraps) Blooming Onions & Cheddar Shnack Wraps (Sliderz & Shnack Wraps)
Garden of Eatin Sub (Subz, Sandwiches & Wrapz) Chicken Caesar Wrap (Subz, Sandwiches & Wrapz)
Americano, Black (Coffee & Specialty Drinks) Cookies & Cream Milkshake (Coffee & Specialty Drinks)
Glazed Honey Bun (Bakery) Apple Crumb Muffin (Bakery)

Most Nutritious Option

The healthiest option at the Sheetz convenience store is the Wildwest Breakfast Flatbread. This flatbread is made with egg whites, cheese, and premium ham, and provides 290 calories and 10 grams of primarily monounsaturated and polyunsaturated fat. To make the flatbread into a vegetarian breakfast, you can order it without the ham (this also reduces the calorie and protein count).

Appz & Sidez

The appetizers and side dishes at Sheetz are a mix of mostly fried favorites, such as mozzarella sticks, fries, pretzels and pierogi.

✓ Bag of Fryz

A small portion of fries, served in a bag, contains 240 calories, 8g fat, 1g saturated fat, 39g carbohydrates, 3g protein, and 340mg sodium. Stick to the regular fries, without added toppings, and the smallest size to consume the fewest calories.

✗ Cinnamon Pretzel

The cinnamon pretzel, a cinnamon and sugar topped soft pretzel, is the highest-calorie "appz & sidez" option. It contains 600 calories, 17g fat, 2.5g saturated fat, 99g carbohydrates, 15g protein, and 720mg sodium (just for the pretzel; these nutrition facts do not include dipping sauce).


Sheetz's offers a comprehensive early morning food menu, which includes 14 different types of breakfast sandwiches, burritos, a variety of coffees, mini hash browns, and breakfast breads.

Of the prepared foods, the sandwiches offer the most nutritional value. None are vegetarian, but you can customize a sandwich and order it with only meatless toppings.

✓ Wildwest Flatbread

The Wildwest Flatbread has 290 calories, 10g total fat, 3.5g saturated fat, 32g carbohydrates, 19g protein, and 80mg sodium. It comes with a flatbread topped with caramelized onions, cheddar cheese, an egg white patty, fire-roasted peppers, and ham.

✗ Fried Bacon & Egg Sammich

With 940 calories, 49g total fat, 18g saturated fat, 195g carbohydrates, 57g protein, and 2,650mg sodium, the Fried Bacon & Egg Sammich is the highest calorie option. It includes American cheese, bacon, caramelized onions, a fried egg patty, ketchup, and sourdough bread.

If you're craving bacon, consider the Dreamy Bacon Croissant sandwich, which has 400 calories and 630mg sodium.


Sheetz offers a selection of burgers that includes mozzarella stick- and bacon-topped options.

✓ Burger Sliderz

The Burger Sliderz provide smaller portions of this favorite. One Sheetz slider comes with a burger patty, American cheese, and caramelized onions, and has 330 calories, 24g fat, 9g saturated fat, 17g carbohydrates, 13g protein, and 470mg sodium. (The sliders are sold in packs of two or three.)

✗ The Boss Bacon Burger

The Boss Bacon Burger comes with an Angus beef patty, American cheese, bacon, lettuce, tomato, onion, and "boom boom sauce." It provides 790 calories, 56g fat, 16g saturated fat, 35g carbohydrates, 32g protein, and 1,520mg sodium.


Sheetz offers a selection of chicken dishes including subs, appetizers, platters, snack wraps, and more.

✓ Grilled Chicken Sliderz

One serving of the grilled chicken sliderz with chicken breast, American cheese, tomato, and lettuce provides 190 calories, 6g fat, 1.5g saturated fat, 18g carbohydrates, 17g protein, and 460mg sodium.

✗ Boss Bacon Chicken Sandwich

If you want a bigger sandwich, Sheetz provides regular-size options as well. However, if you're looking for a lower-sodium meal, avoid the Boss Bacon Chicken Sandwich. This sandwich has 570 calories, 39g fat, 9g saturated fat, 35g carbohydrates, 16g protein, and 1,210mg sodium.

Dogz, Bratz & Sausage

The hot dog, brat, and sausage section of the Sheetz menu has just a few options. You can order the Philly dog, bratwurst, Italian sausage, or you can customize your own hot dog with any of the available toppings.

✓ Hot Dog

To keep calories, sodium, and fat low, consider ordering a plain hot dog from this part of the menu. With a bun, it provides 250 calories, 15g fat, 4.5g saturated fat, 22g carbohydrates, 8g protein, and 650mg sodium. Add ketchup for an additional 10 calories and 100mg sodium.

✗ Italian Sausage

The Italian sausage will be your highest-calorie option on this part of the menu. One serving—an Italian sausage on a hot dog bun with ketchup, caramelized onions, and roasted peppers—has 480 calories, 32g fat, 10g saturated fat, 32g carbohydrates, 16g protein, and 1,250mg sodium.


The "MexAmerican" menu at Sheetz features Mexican favorites including quesadillas, burritos, taco salads, and nachos. You can customize nearly every option here with toppings, proteins, and sauces.

✓ Taco Salad

The taco salad provides 340 calories, 20g fat, 4g saturated fat, 34g carbohydrates, 7g protein, and 560mg sodium. This salad comes with added chili sauce as well as yellow tortilla chips.

✗ Pork Quesadilla

The pork quesadilla, with barbecued pork and cheese, is the highest-calorie MexAmerican item on the menu. It has 860 calories, 49g fat, 26g saturated fat, 50g carbohydrates, 53g protein, and 1,590mg sodium.


Sheetz offers a selection of made-to-order personal pizzas and "pepperolli'z," or rolled cheese and meat pockets. Since you can customize each pizza with the toppings of your choice, you can tailor it to your nutrition needs and preferences.

✓ Personal Cheese Pizza

Order a personal cheese pizza with no additional toppings for 580 calories, 23g fat, 11g saturated fat, 72g carbohydrates, 24g protein, and 1,480mg sodium.

✗ Five Meat Personal Pizza

The five-meat pizza features pepperoni, Italian sausage, pork, beef, and Canadian bacon. It also includes 680 calories, 30g fat, 13g saturated fat, 73g carbohydrates, 29g protein, and 1,990mg sodium.

Cut back on the sodium by ordering a personal pizza with fewer meat toppings. You'll be able to also save on calories.


Despite their leafy greens and vegetables, the salads at Sheetz can be high in calories. You'll find six different salad options when dining at Sheetz, from a house salad and a California Cobb to an Italian and spicy chicken Caesar. There's even a steak 'n fryz salad.

✓ House Salad

The simple Sheetz house salad has tomatoes, cucumbers, onion, and romaine lettuce. Without dressing, this salad has 40 calories, 0g fat, 0g saturated fat, 6g carbohydrates, 2g protein, and 20mg sodium.

✗ Steak 'N Fryz Recipe Salad

The signature steak 'n fryz recipe salad at Sheetz comes loaded with toppings. Along with the lettuce base, this salad includes red onions, cheese, steak, hard boiled eggs, fries, "boom boom sauce," and ranch dressing. A single serving will provide 1,080 calories, 89g fat, 21g saturated fat, 34g carbohydrates, 31g protein, and 2,080mg sodium.

Sliderz & Shnack Wraps

You'll find many different protein-filled options on this part of the menu. Stick to minimal ingredients and grilled meats for the most nutritious picks.

✓ Grilled Chicken Sliderz

Sheetz's grilled chicken sliderz can be made to order and topped which whichever veggie toppings and sauce you choose. For a nutritious meal, order the grilled chicken sliders with diced tomatoes and lettuce for 160 calories, 3.5g fat, 0.5g saturated fat, 16g carbohydrates, 16g protein, and 370mg sodium per slider.

✗ Blooming Onions & Cheddar Shnack Wraps

A blooming onions and cheddar shnack wrap features an Angus burger patty, caramelized onions, cheddar cheese, and sauce, all in a flour tortilla. One wrap provides 440 calories, 30g fat, 10g saturated fat, 27g carbohydrates, 15g protein, and 640mg sodium.

Subz, Sandwiches & Wrapz

Sheetz offers deli sandwiches, subs, and wraps with prepared toppings. You can choose to make your own for full control of the ingredients and calories. If you decide to build your own, the lowest-calorie bread is the English muffin.

Low-calorie sandwich toppings include all kinds of veggies, like cucumbers, caramelized or diced onions, pickle chips, lettuce, banana peppers, pico de gallo, tomatoes, and red onions. Skipping the cheese will keep the fat content down, as will ordering condiments such as mustard, olive oil, and red wine vinegar instead of Sheetz sauces.

✓ Garden of Eatin Sub

Order a half portion of the Garden of Eatin sub, which features caramelized onions, cream cheese, cucumbers, peppers, lettuce, pepper jack cheese, red onions, and tomato slices, for 210 calories, 15g fat, 8g saturated fat, 11g carbohydrates, 10g protein, and 270mg sodium.

✗ Chicken Caesar Wrap

With grilled chicken, lettuce, parmesan cheese, croutons, and Caesar dressing, this wrap is packed with carbohydrates, fat, and sodium. In total, it has 730 calories, 33g fat, 7g saturated fat, 68g carbohydrates, 35g protein, and 2,160mg sodium.

Coffee & Specialty Drinks

Sheetz locations feature a full-service coffee and drink station. You'll be able to choose from specialty coffees, milkshakes, hot chocolates, and more.

✓ Americano, Black

A black Americano at Sheetz in a medium size will provide 0 calories, 0g fat, 0g carbohydrates, 0g protein, and 0g sodium. Add in a sweetener or milk choice for flavor if needed.

✗ Cookies & Cream Milkshake

A cookies and cream milkshake will provide just as much nutrition as a full meal. A large portion has 1,400 calories, 56g fat, 30g saturated fat, 209g carbohydrates, 16g protein, 750mg sodium, and 138g total sugars.


Sheetz offers baked goods including donuts, muffins, and coffee cake. If you'd like a sweet baked treat, the honey buns and glazed donuts have fewer calories than the muffins.

✓ Glazed Honey Bun

A glazed honey bun contains 310 calories, 18g fat, 8g saturated fat, 34g carbohydrates, 3g protein, and 230mg sodium.

✗ Apple Crumb Muffin

An apple crumb muffin contains 580 calories, 29g fat, 10g saturated fat, 73g carbohydrates, 5g protein, and 580mg sodium.

Diet-Specific Options

Although many menu options can be high in calories and sodium, Sheetz does have suitable options for people following gluten-free, low-sodium, low-fat, and vegetarian diets. The ability to customize your sandwich or other meal is helpful.


Sheetz does not have a separate gluten-free menu, nor does it offer gluten-free bread options for its sandwiches or wraps. Its allergen statement also warns of the possibility of cross-contamination. However, some salads may be suitable, especially if you ask staff to take precautions when preparing them.

Try the Cali Cobb salad for an assortment of greens, veggies and protein from turkey breast and egg, with no gluten-containing ingredients.

  • Cali Cobb salad
  • Italian recipe salad
  • Made-to-order salad
  • Steak 'n Fryz salad
  • Fries and loaded fries
  • Made-to-order burger with no bun
  • Hot chai tea latte
  • Frozen mocha


With a menu full of tacos, burgers, and fried dishes, the majority of items at Sheetz are high in sodium. However, there are a few lower-salt options to choose from. For a satisfying, reduced-sodium meal, try the farmhouse cheddar flatbread (hold the sausage) and a house salad with oil and vinegar.

  • Farmhouse cheddar flatbread (omit chicken sausage patty)
  • Cinnamon sugar French toast sticks
  • Booming Onions & Cheddar Burger Shnack Wrap (omit cheese)
  • Spicy Bacon Ranch Chicken Shnack Wrap (omit bacon)
  • House salad (choose oil and vinegar for dressing)


If you are looking to reduce fat in your diet, consider these low-fat choices at Sheetz. When customizing or making your own menu items, such as sandwiches, look for lean proteins, such as ham, turkey, and egg white patties, and load up on fresh veggies.

  • Kickin' chicken sausage sandwich
  • Farmhouse cheddar flatbread
  • Wildwest Flatbread
  • Primo turkey sub (half)
  • House salad


Although most prepared foods come with meat products, you can find vegetarian offerings on the menu or ask for the meat removed. Popular vegetarian items include:

  • House salad
  • Garden of Eatin deli sandwich
  • Southwest veggie sub (half)
  • French toast sticks
  • Breakfast breads

Food Allergies and Safety

If you have food allergies, let the staff know prior to placing your order. Either on the Sheetz website, or on electronic kiosks in some stores, you can review nutrition information and an ingredient list for any menu items.

With limited space for preparing food, you could experience cross-contamination at a Sheetz store. Sheetz's website notes: "All foods, bakery items, and specialty beverages in our store are prepared in a shared environment which could cause exposure of any product to known food allergens. These would include, but are not limited to: peanuts, tree nuts, soy, wheat, egg, fish, and milk."

A Word From Verywell

Sheetz offers options for all three meals a day, seven days a week. It's a convenient stop for customers looking for something quick and easy to take on the road, bring home for dinner, or grab during a rushed lunch hour. To select the most nutrient-dense options available, look for vegetarian offerings and skip cheese and other high-fat proteins.

By Jennifer Purdie, M.Ed, CPT
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."