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

Wawa

Verywell / Christian Alzate

A chain of retail convenience stores, Wawa offers a number of specialty beverages, grocery store foods, made-to-order meals, snacks, and desserts. Many Wawa venues also offer fuel, making this establishment a popular pit stop. Most stores are open 24 hours a day, seven days a week, every day of the year.

The Wawa organization has a history in dairy farming, and offers a wide selection of Wawa-branded dairy products, including 11 flavors of ice cream, a few creamer types, and nine flavors of milk.

What Experts Say

"Wawa offers a variety of built-to-order and ready-to-go foods. The healthiest options are fresh fruit or veggie cups. You can also prepare your own coffee (keeping it healthy by limiting cream and sugar). Wawa’s processed foods tend to be high in fat, sodium, and calories, so be conscious of these levels in your other meals throughout the day."
Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

Wawa offers a variety of grab-and-go options such as create-your-own hoagies, sandwiches, and bowls, snacks typical of a convenience store, and Wawa-packaged dairy products, including milk and ice cream.

What to Order & Avoid at Wawa
 Most Nutritious Options  Least Nutritious Options
Croissant (Bakery) Apple Fritter (Bakery)
Small Cinnamon Brown Sugar Oatmeal (Breakfast) Sausage, Egg & Cheese Biscuit (Breakfast)
Roasted Veggie Sandwich (Hoagies & Sandwiches) Meatball Parmesan Hoagie (Hoagies and Sandwiches)
Garden Salad (Express Case) Chicken Caesar Wrap (Express Case)
Garden Salad (Salads & Bowls) Buffalo Chicken Mac & Cheese (Salads & Bowls)
Chicken Noodle Soup, Small (Soups & Sides) Meatballs in a Cup, Large (Soups & Sides)
Apple Snack Pack (Snacks) Mozzarella Sticks (Snacks)
Ice Cream Sandwich (Wawa Ice Cream) Moose Tracks (Wawa Ice Cream)
Grilled Chicken Strips (Kids Meals) Small Mac & Cheese (Kids Meals)
Custom Fettuccini with Grilled Chicken (Dinner) Baked Penne with Marinara and Meatballs (Dinner)
Iced Tea (Bottled Beverages) Tropical Punch (Bottled Beverages)
Water (Energy Drinks, Soda & More) A&W Root Beer (Energy Drinks, Soda & More)
Earl Grey Tea Latte With Oat Milk (Lattes & More) Dulce De Leche Latte With Whole Milk (Lattes & More)
Blueberry Pomegranate with Oat Milk Smoothie (Frozen Beverages) Bananas Foster Cream Smoothie (Frozen Beverages)
Skim Milk (Wawa Milk) Cookies & Cream Flavored Milk (Wawa Milk)

Most Nutritious Option

The most nutritious option at Wawa is the garden fresh salad, which you can purchase in the Grab and Go Express section. The salad includes garden-fresh lettuce, tomatoes, cucumbers, feta cheese, red onions, and croutons and is pre-made, so it can't be customized. You can, however, personalize a salad from the Built-to-Order menu, allowing you to remove any allergens or stick to a specific diet.

Bakery

Wawa offers a number of bakery items, which include typical fare such as doughnuts, muffins, brownies, and cookies. No Wawa bakery items offer any substantial nutrition.

If you crave something sweet, a number of Wawa fruit smoothies don't have any fat, are low in calories and sodium, and are made with blended fruit full of vitamins, minerals, and a rainbow of colors.

✓ Croissant

This popular bakery item has 200 calories, 10g fat, 5g saturated fat, 24g carbohydrates, 4g protein, and 210mg sodium. If you pair it with a cup of fresh fruit, you could get a full breakfast and some vitamins and fiber that the croissant alone doesn't offer.

✗ Apple Fritter

Wawa's apple fritter contains 640 calories, 26g fat, 13g saturated fat, 96g carbohydrates, 9g protein, and 620mg sodium. Other bakery items on the Wawa menu have many fewer calories, like the apple cider doughnut (280 calories).

Breakfast

Wawa stores offer three types of breakfast offerings:

  • Sizzlis: Breakfast sandwiches made on a croissant or bagel with fillings such as eggs, bacon, turkey sausage, and cheese. Each Sizzli is fairly high in calories and fat. The most nutritious option is the turkey sausage, egg white and cheese bagel Sizzli with 360 calories and 23 grams of protein.
  • Built-to-order: A selection of customizable burritos, paninis, quesadillas, oatmeal, and bowls. The most nutritious choice is oatmeal made with steel-cut oats. For the sandwiches, burritos, and bowls, you may want to stick to eggs, egg whites, veggies, and turkey bacon for the most nutrient-dense fillings.
  • Bakery: Baked goods and seasonal treats. The most nutritious option is the croissant.

✓ Small Cinnamon Brown Sugar Oatmeal

The small size oatmeal, although it comes with sweet toppings, is the most nutritious breakfast item, with 240 calories, 3.5g fat, 0g saturated fat, 47g carbohydrates, 5g protein, and 105mg sodium. Wawa also offers an additional topping called "cranraisin" for its oatmeal, which contains 80 calories. For those who avoid animal products, be aware that the oatmeal includes light cream.

✗ Sausage, Egg & Cheese Biscuit

The sausage, egg, and cheese biscuit provides 700 calories, 50g fat, 20g saturated fat, 45g carbohydrates, 20g protein, and 1,900mg sodium. If you're craving a Sizzli sandwich, choose the turkey sausage, egg white, and cheese bagel instead. It has 360 calories, 10g fat, 4.5g saturated fat, 42g carbohydrates, 23g protein, and 1,010mg sodium.

Hoagies & Sandwiches

At Wawa, you can choose from a number of offerings to create a sandwich or hoagie (the regional term for a sub sandwich) that meets your flavor preferences. Build your meal based on these options:

  • Bread: Brioche, bagel, multigrain, rye, white, wheat
  • Cheese: American, cheddar, mozzarella, pepper jack, provolone, and Swiss
  • Sauce: Mayo, mustard, hot sauce, remoulade, and more
  • Fillings: Meat, cheese, tuna salad, egg salad, roasted veggies, veggies
  • Toppings: Including vegetable options such as avocado, salsa, jalapeno, lettuce, onion, tomato, spinach, and sweet peppers

✓ Roasted Veggie Sandwich

This vegetarian sandwich on a Greek yogurt wheat roll with a scoop of roasted veggies and no cheese contains 240 calories, 6g fat, 0.5g saturated fat, 44g carbohydrates, 11g protein, and 260mg sodium. A slice of cheese will add approximately 100 calories to the meal.

✗ Meatball Parmesan Hoagie

This meatball parmesan hoagie on a classic roll has 1,300 calories, 77g fat, 27g saturated fat, 98g carbohydrates, 46g protein, and 3,430mg sodium. The breaded chicken hot hoagie is a more nutritious option at 720 calories and 19g fat.

Express Case

The express case at Wawa features grab-and-go salads and wraps that cannot be customized but offer quick and easy lunch and dinner options.

✓ Garden Salad

The garden salad from the express case is the most nutritious option in this part of the menu. With romaine, eggs, cucumbers, tomatoes, spinach, carrots, and red cabbage, the salad provides 120 calories, 5g fat, 1.5g saturated fat, 10g carbohydrates, 8g protein, and 85mg sodium.

✗ Chicken Caesar Wrap

The chicken Caesar wrap is the least nutritious option you can grab from the express case. You'll consume 450 calories, 21g fat, 5g saturated fat, 36g carbohydrates, 31g protein, and 1,230mg sodium.

Instead, save calories and sodium by selecting the rotisserie chicken salad wrap. It has 380 calories, 16g fat, 2.5g saturated fat, 39g carbohydrates, 19g protein, and 1,020mg sodium.

Salads & Bowls

Wawa offers a number of freshly made salads and bowls. You can choose to build your own, pick up an express to-go option, or customize any freshly made salad Select grilled or roasted chicken, grape tomatoes, and carrot ribbons for the most nutritious toppings.

Salad dressing options include:

  • Balsamic vinaigrette
  • Caesar
  • Chipotle ranch
  • Fire-roasted poblano ranch
  • Honey hot sauce
  • Honey mustard sauce
  • Light balsamic vinaigrette
  • Ranch

Honey hot sauce is the lowest-calorie option (30 calories per serving).

✓ Garden Salad

Again, the vegetarian garden salad is the most nutritious pick. It has 320 calories, 14g fat, 6g saturated fat, 28g carbohydrates, 20g protein, and 840mg sodium. This doesn't include salad dressing. If you want extra protein, you can order grilled chicken on this garden salad, or opt for the Southwest Chicken Salad, which has 540 calories and 7 grams of saturated fat.

✗ Buffalo Chicken Mac & Cheese

On the bowl side, the buffalo chicken mac and cheese is the highest-calorie dish. In total, this order delivers 780 calories, 42g fat, 15g saturated fat, 59g carbohydrates, 48g protein, and 3,060mg sodium.

If craving a mac and cheese bowl, order the bacon mac and cheese instead to save on calories and sodium. This bowl provides 660 calories, 36g fat, 15g saturated fat, 56g carbohydrates, 30g protein, and 1,800mg sodium.

Soups & Sides

Wawa has hot to-go soups, which are available in four sizes: small, medium, large, and family size. Flavors change daily. You can look up the nutrition information of the daily soup on Wawa's website.

Wawa also offers other hot sides, such as various flavors of macaroni and cheese, rice and beans, chili, and meatballs. Any of these "sides" could easily be a meal, or be paired with a salad for a more balanced, filling option.

✓ Chicken Noodle Soup, Small

The small chicken noodle soup has 130 calories, 4.5g fat, 1g saturated fat, 15g carbohydrates, 9g protein, and 920mg sodium. If you need a vegetarian soup, the small tomato option has only 220 calories, but a higher fat count at 15 grams per serving.

✗ Meatballs in a Cup, Large

The large meatballs have 730 calories, 57g fat, 19g saturated fat, 31g carbohydrates, 19g protein, and 2,100mg sodium. Order a small portion of the meatballs for 240 calories, 19g fat, 6g saturated fat, 10g carbohydrates, 6g protein, and 700mg sodium.

Snacks

As a convenience store, Wawa offers a number of hot and cold snacks and packaged items, such as candy bars, beef jerky, gum, and nuts. Less commonly for a gas station, Wawa also sells fresh fruit, yogurt, and parfaits.

✓ Apple Snack Pack

The sliced apple snack pack has 60 calories, 0g fat, 0g saturated fat, 14g carbohydrates, 0g protein, and 0mg sodium.

✗ Mozzarella Sticks

Wawa's mozzarella sticks provide 410 calories, 30g fat, 8g saturated fat, 22g carbohydrates, 15g protein, and 710mg sodium. For another hot cheesy pick that comes in at fewer calories, choose the cheddar stuffed pretzel. It provides 270 calories, 7g fat, 3.5g saturated fat, 42g carbohydrates, 8g protein, and 430mg sodium.

Ice Cream

With its history of dairy farming, Wawa sells its own brand of ice cream. Varieties vary by store, but overall, the chain offers 11 flavors:

  • Chocolate
  • Vanilla bean
  • Vanilla and chocolate
  • Coffee
  • Cookies 'n cream
  • Butter pecan
  • Chocolate peanut butter cup
  • Chocolate chip cookie dough
  • Moose tracks
  • Mint moose tracks
  • Black raspberry chip
  • Mint chocolate chip
  • Neapolitan
  • Strawberry shortcake

✓ Ice Cream Sandwich

The Wawa ice cream sandwich has 150 calories, 8g fat, 4.5g saturated fat, 19g carbohydrates, 2g protein, and 60mg sodium, making it the best of the ice cream options in terms of calorie and fat content.

✗ Moose Tracks, 1/2 Cup

A 1/2 cup serving of moose tracks ice cream contains 190 calories, 11g fat, 6g saturated fat, 21g carbohydrates, 2g protein, and 50mg sodium. A few ice cream flavors, such as vanilla bean, coffee, strawberry shortcake, and Neapolitan, are a bit lower in calories: 160 per 1/2-cup serving.

Kids' Meals

Kids' meals are offered for breakfast and lunch/dinner at Wawa. These meals come with a choice of drink (water, milk, or chocolate milk) and one side. For the side, choose from:

  • Apple slices
  • Banana
  • Chocolate chip cookie
  • Yogurt
  • Applesauce
  • String cheese
  • Potato chips

✓ Grilled Chicken Strips

The grilled chicken strips have 90 calories, 2g fat, 1g saturated fat, 0g carbohydrates, 18g protein, and 350mg sodium. Ordering the grilled, rather than breaded, chicken strips, saves nearly 120 calories.

✗ Small Mac & Cheese

The macaroni and cheese meal contains 350 calories, 17g fat, 7g saturated fat, 34g carbohydrates, 15g protein, and 940mg sodium. If you're craving a cheesy dish, order the cheese quesadilla for 310 calories instead.

Dinner

For a quick dinner for you or your family, Wawa has fresh baked pasta bowls or burgers made with signature recipes, or you can create your own. These meals are available every day starting at 4 p.m.

✓ Custom Fettuccini with Grilled Chicken

The custom pasta with grilled chicken has 450 calories, 10g fat, 2.5g saturated fat, 60g carbohydrates, 29g protein, and 360mg sodium.

✗ Baked Penne with Marinara and Meatballs

The penne with meatballs and red sauce contains 1,290 calories, 69g fat, 23g saturated fat, 116g carbohydrates, 41g protein, and 3,440mg sodium. Skip the meatballs and order the baked penne with marinara only for 570 calories, 12g fat, 5g saturated fat, 86g carbohydrates, 23g protein, and 1,340mg sodium.

Coffee

Wawa offers freshly brewed coffee all day long in its locations. Choose between mild, medium, and dark roasts to find the best coffee flavor profile for you. On their own, any of these flavors contain 0 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, and 0mg sodium.

If looking for an addition, choose almond milk, 1% milk, or skim milk for an additional 5 calories per tablespoon. Flavored creamers can add up to 30 calories per serving to your coffee.

Bottled Beverages

Head to Wawa for a selection of bottled beverages, including teas and fruit drinks, juices, and chilled cappuccinos. Read the nutritional labels of any of these drinks to carefully monitor any sugar counts, as many may be quite high compared to other options.

✓ Unsweetened Iced Tea

A 16-ounce bottle of unsweetened iced tea at Wawa provides 0 calories, 0g fat, 0g saturated fat, 1g carbohydrates, 0g protein, and 5mg sodium.

✗ Tropical Punch

Tropical punch has 250 calories, 0g fat, 0g saturated fat, 62g carbohydrates, 0g protein, and 15mg sodium in a 16-ounce portion. Instead, choose the premium orange juice for 110 calories and 26g carbohydrates. Choosing 100% juice means more vitamins in your beverage.

Energy Drinks, Soda & More

Similar to other nationwide chains, Wawa offers a full selection of energy drinks, soda, water, and other beverages. Take a look at nutrition facts panels to learn more about any drink available in the coolers.

✓ Water

As with dining in restaurants or at home, water is your best and most nutritious option. Choose any bottled water at Wawa for 0 calories.

✗ A&W Root Beer

The most sugar-loaded beverage in this part of the Wawa menu is the A&W root beer. A 16.9-ounce bottle contains 230 calories, 0g fat, 62g carbohydrates, 0g protein, 115mg sodium, and 61g sugars. If looking to avoid additional sugars, it's best to skip soda and choose water or unsweetened tea drinks instead.

Lattes & More

You'll find hot and cold caffeinated beverages on Wawa's lattes and more menu. Choose from traditional lattes, macchiatos, cappuccinos, hot chocolates, chai teas, and matcha drinks. Your choice of milk will also affect the nutritional value of your drink.

✓ Earl Grey Tea Latte With Oat Milk

The 12-ounce hot Earl Grey tea latte with oat milk provides 70 calories, 3.5g fat, 0g saturated fat, 8g carbohydrates, 2g protein, and 55mg sodium.

✗ Dulce de Leche Latte With Whole Milk

Wawa's 12-ounce dulce de leche latte with whole milk provides 390 calories, 11g fat, 7g saturated fat, 68g carbohydrates, 5g protein, and 200mg sodium. Opt for a cappuccino with caramel sauce drizzle for fewer calories. This custom drink has 240 calories, 9g fat, 6g saturated fat, 35g carbohydrates, 6g protein, and 180mg sodium, even with whole milk; nonfat milk or a milk alternative will reduce calories and fat further.

Frozen Beverages

Wawa's specialty frozen beverages are plentiful and popular. This section of the menu includes frozen cappuccinos, smoothies, flavored chai teas, milkshakes, and Flurricanes (ice cream blended with candy, cookies, or chocolate chips).

✓ Blueberry Pomegranate with Oat Milk Smoothie

Choose a fruit-packed smoothie to maximize nutrition. The blueberry pomegranate with oat milk smoothie has 210 calories, 3g fat, 0g saturated fat, 45g carbohydrates, 2g protein, and 40mg sodium per 16-ounce serving.

✗ Bananas Foster Cream Smoothie

The bananas Foster cream smoothie is higher in sugar than most other beverages on the menu. A 16-ounce serving has 860 calories, 32g fat, 20g saturated fat, 137g carbohydrates, 10g protein, 390mg sodium, and 113g sugar.

Wawa Milk

With Wawa's dairy farming pedigree, it's no surprise that its locations sell its milk. Pick up a gallon or individual portion of milk.

✓ Skim Milk

Wawa's skim milk is also its lowest-calorie milk beverage. One 16-ounce serving has 170 calories, 0g fat, 0g saturated fat, 24g carbohydrates, 18g protein, and 210mg sodium.

✗ Cookies & Cream Flavored Milk

The cookies and cream flavored milk, meanwhile, is the highest-sugar and highest-calorie milk choice you'll find at Wawa. One 16-ounce serving has 560 calories, 18g fat, 11g saturated fat, 82g carbohydrates, 16g protein, 300mg sodium, and 81g sugars.

If you're looking for a flavored milk, choose the classic chocolate milk. In 16 ounces, you'll consume 320 calories, 4.5g fat, 3g saturated fat, 54g carbohydrates, 16g protein, 400mg sodium, and 51g sugars.

Diet-Specific Options

You can find nutritious options at Wawa and stick to the gluten-free, low-carb, low-fat, low-sodium, vegetarian, and vegan diets, but you won't find many options if you're following a low-FODMAP or diabetes-friendly diet.

Gluten-Free

Although Wawa features a menu of items without gluten, it's important to note that these items are not certified gluten-free. That means that cross-contamination is possible. These main dishes have no gluten-containing ingredients.

  • Brown sugar cinnamon oatmeal
  • Scrambled egg breakfast bowl
  • Chicken, steak, and egg white omelet bowl
  • Quinoa and roasted chicken bowl
  • Rice and bean bowl
  • Lettuce and oven-roasted turkey bowl
  • Southwest chicken salad (no crispy jalapeno)
  • Italian antipasto salad
  • Chef salad (no croutons)

For a nutritious and veggie-packed lunch or dinner, order the chef salad at Wawa. You can easily make it gluten-free by eliminating the croutons. Side dishes without gluten ingredients include mashed potatoes, rice, black beans, fruit cups, and apples.

Low-Carb

Cut down on carbs by ordering the roasted chicken salad for lunch or dinner, or the bacon and egg omelet if you're looking for a lower-carb, higher-protein breakfast. Low-carb sides at Wawa include cheese sticks and hard-boiled eggs.

  • Bacon and egg omelet bowl
  • Chicken, steak, and egg white omelet bowl
  • Chef salad
  • Roasted chicken salad
  • Italian antipasto salad
  • Chicken salad garden salad
  • Turkey BLT salad
  • Roasted chicken strips bowl
  • Lettuce and oven-roasted turkey bowl
  • Spinach and roasted chicken bowl
  • Romaine and Italian meat bowl

Low-Fat

Wawa has some options for low-calorie and low-fat snacks, meals, and beverages. Start your day with the small cinnamon brown sugar oatmeal, which has 3.5g fat per serving, and pair with a fruit cup for additional vitamins and fiber.

  • Small cinnamon brown sugar oatmeal
  • Egg white omelet (no cheese, meat, or sauce)
  • Spinach and tomato egg white omelet breakfast sandwich
  • Plain bagel with light cream cheese
  • Shorti hoagie: roasted turkey, chicken steak, or beef steak with mustard (no cheese)
  • Turkey bacon ranch salad (no cheese)
  • Romaine bowl with grilled chicken and light vinaigrette
  • Quinoa bowl with chili

Low-Sodium

As at many restaurants and convenience stores, menu options that are low in sodium can be scarce at Wawa. To avoid extra salt and keep a heart-healthy diet, choose the egg white omelet bowl for 260mg sodium.

  • Fruit cup
  • Garden salad
  • Egg white omelet breakfast sandwich
  • Egg white omelet bowl
  • Marble rye toast bowl
  • Cinnamon brown sugar oatmeal
  • Egg omelet breakfast bowl
  • Junior chicken steak hoagie
  • Chicken salad sandwich on a brioche bun
  • Junior beef steak hoagie

Vegetarian

Because you are able to customize many menu items at Wawa, you can create meatless entrees and snacks for yourself. Vegetarian items include the following:

  • Classic roasted veggie sandwich
  • Black bean and egg quesadilla
  • Egg omelet with roasted veggies
  • Egg white sandwich on multigrain bread
  • Toasted everything bagel
  • Frozen banana cold brew oat milk smoothie
  • Roasted veggie and avocado hoagie
  • Roasted veggie, black bean, and rice burrito
  • Baked penne marinara with asiago
  • Pesto penne with roasted veggies
  • Quinoa bowls
  • Cali Style veggie panini
  • Plant-based frozen smoothies
  • Tomato soup

The classic roasted veggie sandwich is a nutritious pick, and one serving of this vegetarian-friendly dish has 240 calories.

Vegan

Vegan items are often hard to find when eating out, but Wawa has some menu offerings that are free of animal products.

  • Frozen banana cold brew oat milk smoothie
  • Roasted veggie avocado hoagie
  • Quinoa bowl (omit meat and cheese)
  • Roasted veggie quesadilla
  • Rice (side dish)
  • Black beans (side)
  • Fruit cup
  • Apple and carrot snack packs

Wawa's plant-based smoothies are a nutritious pick and offer vegetables and fruit for relatively few calories. Keep in mind that it's possible that animal products are made in the same kitchen as these vegan items, and you could experience cross-contamination.

Food Allergies and Safety

Wawa states that the following allergens are used in its food service area:

  • Peanuts
  • Tree nuts
  • Milk
  • Soy
  • Wheat
  • Eggs
  • Fish
  • Shellfish

To avoid food allergens, check Wawa's interactive website. This website also offers a dedicated phone number you can call if you have any further questions regarding allergens and food safety.

Be aware that cross-contamination is possible, as Wawa staff uses the same utensils and food preparation equipment to cook its food and beverages containing allergens as it does food and beverages not containing allergens. For this reason, many options at Wawa may not be appropriate for those with food allergies. In this case, it may be best to stick to prepackaged, allergy-friendly options.

A Word From Verywell

Many products at Wawa are prepackaged. But Wawa also offers build-your-own sandwiches, salads, and bowls, allowing you to make your item specific to your dietary needs and preferences.

If you're on a gas run and simply picking up snacks, you'll find plenty of fresh fruit, yogurt, and specialty beverages that are low in sugar and fat. Enjoy Wawa's ice cream and more indulgent items in moderation for a special treat.

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