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

What to Eat at Sheetz

Verywell / Christian Alzate

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A convenience store known for serving your road trip needs — fueling up the gas tank, pit-stop food for every meal, quick snacks, and made-to-order beverages — Sheetz is an East Coast chain with a mission to meet on-the-go customers' needs. All locations are open 24 hours a day, seven days a week, every day of the year; a few shops even offer full-fledged truck stops with showers and laundromats.

The name "Sheetz" is after the Sheetz family who started, own, and run this popular convenience store operation. Founded in the mid-20th century, the successful Sheetz organization now has locations in seven states with sales totaling more than six billion per year.

Favored food items include the baked goods from the Schweetz bakery, the fountain self-serve sodas, the create-your-own deli and breakfast sandwiches, and energy drinks for long car drives.

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, RD, CDE

Navigating the Menu

Most Nutritious Options
  • Nachos - Basic (Tacos and Nachos)

  • Szechuan Fire Mac Platter (Mac
    and Cheese Platters)

  • Screamin' Pork Burrito (Burritos
    and Quesaritos)

  • Fruity Nut Chicken Recipe Salad (Saladz)

  • Garden of Eatin Deli Sandwich (Deli

  • Wildwest Flatbread (Breakfast Sandwiches)

  • Glazed Honey Bun (Bakery)

Least Nutritious Options
  • Stuffed Nachos – Grande (Tacos and Nachos)

  • Meatballs in Sauce (Mac and Cheese Platters)

  • Steak & Taterz Burrito (Burritos
    and Quesaritos)

  • Steak 'N Fryz Recipe Salad (Saladz)

  • Boom Boom BLT Deli Sandwich (Deli Sandwichez)

  • Fried Bacon & Egg Sammich (Breakfast Sandwiches)

  • Apple Crumb Muffin (Bakery)

Healthiest Option

The healthiest option at the Sheetz convenience store is the Wildwest Breakfast Flatbread. With 290 calories and 10 grams of primarily monounsaturated and polyunsaturated fat, you'll stave off an excess amount of calories and saturated fat for your first meal of the day.

This flatbread is made with egg whites, cheese, and premium ham, and because the flatbread is lower in carbohydrates than traditional bread, you will only consume 12% of your recommended daily allowance of carbs. To transform this meal into a vegetarian breakfast, you can order the flatbread without the ham. Doing so saves you 50 calories, but does knock out seven grams of protein.

Tacos and Nachos

The taco and nacho Sheetz ethnic offerings contain a high amount of fat. However, if you order the Nachos or Stuffed Nachos - Grande, you maintain more control over your toppings; the other tacos and nachos options don't allow for as much customization. To cut back on fat and calories, you should stick to the fruit and vegetable toppings, such as lettuce, peppers, and diced tomatoes, as well as skip the sour cream, meat, and sauce, except pico de gallo.

Most Nutritious Option


An order of nachos contains 540 calories, 28 g of total fat, 3.5 g saturated fat, 65 g carbohydrates, 7 g protein, and 820 mg sodium. This includes salted yellow tortilla chips, nacho cheese sauce, diced tomatoes, jalapeno peppers, shredded lettuce, pico de gallo, and habanero sauce.

Least Nutritious Option

Stuffed Nachos—Grande

A Grande Stuffed Nachos order contains 1,230 calories, 71 g of total fat, 18 g saturated fat, 105 g carbohydrates, 40 g protein, and 2,740 mg sodium. This includes bacon, shredded Monterey jack cheese, Boom Boom sauce, black olives, caramelized onions, coleslaw, diced onions, diced tomatoes, fire-roasted peppers, guacamole, jalapeno peppers, shredded lettuce, Mexican black beans and rice, mild banana pepper rings, pico de gallo, and salsa.

Mac and Cheese Platters

The mac and cheese platters at Sheetz all contain high-calorie sauces with a fiery kick. Other ingredients include eggs, cream, cheese, and high-fat protein (in certain options).

If you crave warm and cheesy food, a basic grilled cheese sandwich at Sheetz without any toppings or sauce contains 440 calories and 23 grams of fat.

Most Nutritious Option

Szechuan Fire Mac Platter

A Szechuan Fire Mac Platter contains 530 calories, 29 g of total fat, 13 g saturated fat, 44 g carbohydrates, 28 g protein, and 1,540 mg sodium. This includes caramelized onions, fire-roasted peppers, mac and cheese, pork BBQ, and spicy Asian sauce.

Least Nutritious Option

Meatball Mac Platter

The Meatball Mac Platter contains 750 calories, 49 g of total fat, 24 g saturated fat, 38 g carbohydrates, 37 g protein, and 2,510 mg sodium. This includes habanero sauce, mac and cheese, meatballs in sauce, and shredded Monterey jack cheese.

Burritos and Quesaritos

All burritos and quesaritos contain a high amount of calories, carbs, and sodium. Mexican food enthusiasts can order a quesadilla instead, but even the simplest of quesadilla options—a tortilla with Monterey jack cheese and nothing else—has 730 calories and 42 grams of fat.

Most Nutritious Option

Screamin' Pork Burrito

The Screamin' Pork Burrito contains 750 calories, 29 g of total fat, 9 g saturated fat, 87 g carbohydrates, 35 g protein, and 2,210 mg sodium. This includes a 12-inch flour tortilla, guacamole, habanero sauce, jalapeno peppers, shredded lettuce, Mexican black beans and rice, pico de gallo, pork BBQ, and shredded Monterey jack cheese.

Least Nutritious Option

Steak & Taterz Burrito

A Steak & Taterz Burrito contains 810 calories, 40 g of total fat, 10 g saturated fat, 83 g carbohydrates, 26 g protein, and 1,850 mg sodium. This includes a 12-inch flour tortilla, Boom Boom sauce, diced tomatoes, shredded lettuce, red onions, shredded Monterey jack cheese, steak, and "Tater Totz."


Despite the leafy greens and vegetables, the salads at Sheetz aren't necessarily the healthiest items on the menu, and most come with a high amount of calories to boot. The most nutritious option is the Fruity Nut Chicken salad, which contains more than 700 calories. However, if you avoid the salad dressing, this salad will only have 360 calories and 14 grams of fat. You could sprinkle on lemon juice or vinegar as a wet condiment instead which will add very little calories and no fat.

Most Nutritious Option

Fruity Nut Chicken Recipe Salad

The Fruity Nut Chicken Recipe Salad contains 740 calories, 47 g of total fat, 7 g saturated fat, 55 g carbohydrates, 26 g protein, and 1,160 mg sodium. This includes apple slices, dried fruit blend, grilled chicken strips, fresh mixed greens, mixed nut medley, and Dijon honey mustard dressing.

Least Nutritious Option

The Steak 'N Fryz Recipe Salad contains 1,080 calories, 89 g of total fat, 21 g saturated fat, 34 g carbohydrates, 31 g protein, and 2,080 mg sodium. This includes Boom Boom sauce, "Fryz," hard-boiled eggs, fresh mixed greens, Ranch dressing, red onions, shredded Monterey jack cheese, and steak.

Deli Sandwichez

Sheetz offers four types of deli sandwiches 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 sandwich, the lowest-calorie bread is the Thomas English muffin, but you might want something more substantial than this option. The brioche bun is your next healthiest choice.

Low-calorie sandwich toppings include 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 wet condiments such as mustard, olive oil, and red wine vinegar instead of Sheetz sauces.

Most Nutritious Option

Garden of Eatin Deli Sandwich

The Garden of Eatin Deli Sandwich contains 470 calories, 18 g of total fat, 9 g saturated fat, 59 g carbohydrates, 19 g protein, and 810 mg sodium.

Least Nutritious Option

Boom Boom BLT Deli Sandwich

The Boom Boom BLT Deli Sandwich contains 820 calories, 46 g of total fat, 16 g saturated fat, 52 g carbohydrates, 41 g protein, and 2,080 mg sodium.

Breakfast Sandwiches

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 are the healthiest, and you can find everything from bacon on croissants to low-carb flatbreads. None are vegetarian, but you can customize a sandwich and order it with only meatless toppings.

Most Nutritious Option

Wildwest Flatbread

The Wildwest Flatbread contains 460 calories, 29 g of total fat, 12 g saturated fat, 36 g carbohydrates, 14 g protein, and 820 mg sodium. It includes caramelized onions, cheddar cheese, an egg white patty, fire-roasted peppers, flatbread, and premium ham.

Least Nutritious Option

Fried Bacon & Egg Sammich

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


Sheetz has a bakery to go with baked goods that include donuts, muffins, and coffee cake. Although they sound the healthiest, the muffin offerings are not your best option for nutrition.

If you indulge in a sweet baked treat (on occasion), the honey buns and glazed donuts have fewer calories than the muffins.

Most Nutritious Option

Glazed Honey Bun

A Glazed Honey Bun contains 310 calories, 18 g of total fat, 8 g saturated fat, 34 g carbohydrates, 3 g protein, and 230 mg sodium.

Least Nutritious Option

Apple Crumb Muffin

An Apple Crumb Muffin contains 580 calories, 29 g of total fat, 10 g saturated fat, 73 g carbohydrates, 5 g protein, and 580 mg sodium.

Diet-Specific Options

Although many meal options contain large amounts of calories and sodium, you can still eat healthy at Sheetz and stick to the following diets:

  • Low-Sodium
  • Low-Fat
  • Vegetarian


The majority of items at Sheetz contain a high level of sodium. With a menu full of wings, tacos, burgers, and chicken sandwich choices, Sheetz leaves most customers over the level of an adequate intake of daily sodium. However, you can stay at the lower end of the milligram sodium count with the following items:  

  • Farmhouse Cheddar Flatbread
  • Sausage Patty Melt Breakfast Sandwich
  • Shmacker
  • Cinnamon Sugar French Toast Sticks
  • B.L.Tease Shnack Wrap
  • Booming Onions & Cheddar Burger Shnack Wrap
  • Spicy Bacon Ranch Chicken Shnack Wrap


To stave off both high total fat and saturated fat counts, the following menu items at Sheetz are the best low-fat choices:

  • Kickin' Chicken Sausage Sandwich
  • Farmhouse Cheddar Flatbread
  • Smoked Ham, Egg 'N Swiss Breakfast Sandwich
  • Wildwest Flatbread
  • Primo Turkey Sub - Half

Be sure to look for lean proteins at Sheetz, such as premium ham, primo turkey, egg white patties, and vegetarian items to keep your fat intake down.


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 the following:

  • House Recipe Salad
  • Garden of Eatin Deli Sandwich
  • Southwest Veggie Sub - Half
  • French Toast Sticks
  • Breakfast Breads

Food Allergies and Safety

To protect yourself, you can perform the following:

  • Let the staff know of any allergies prior to placing your order.
  • Ask for modifications. Sheetz allows you to order food your way, every day. For example, if you have lactose intolerance, you can order any sandwich and salad without cheese.
  • Frequent the Sheetz nutrition website before you order. You can look up nutrition information and view the ingredients for any menu item. This website also allows you to customize your order to make sure you avoid any allergens.
  • Stay aware of any cross-contamination. With its limited space for preparing food, you could experience potential cross-contamination. For those who are gluten intolerant or allergic to nuts, items with gluten and nuts can be made on the same countertop and with the same equipment as items without gluten and nuts. When in doubt, speak with a manager about your concerns. The staff might be able to take extra precautionary steps for you.
  • Order food your way. Sheetz allows you to customize your order.

A Word From Verywell

A chain of popular East Coast convenience stores, Sheetz offers a thorough menu for all three meals a day, seven days a week. It's a convenient stop for hungry customers looking for something quick and easy to take on the road, bring home for dinner, or grab during a rushed lunch hour. Although challenging, you can find healthy, nutritious foods at an establishment not known for its healthy fare.

To select the most nutrient-dense options available, you should stick to the vegetarian offerings and ask for no cheese or high-fat proteins.

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