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

Wawa

Verywell / Christian Alzate

A chain of convenient retail stores with more than 850 East Coast locations, including stores in Delaware, Florida, Maryland, New Jersey, Pennsylvania, Virginia, and Washington, D.C., Wawa offers a number of specialty beverages, grocery store foods, made-to-order meals, snacks, and desserts.

More than 600 Wawa venues also offer fuel, making this establishment a popular pit stop to fill up your tank, pick up treats for the road, and grab a cup of coffee on your morning commute. 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 because of this, it offers a wide selection of Wawa-branded dairy products, including 11 flavors of ice cream, a few creamer types, and nine flavors of milk. The milk varieties include your standard skim, 1%, and 2%, as well as creative ones, such as Double Dutch Chocolate and Cookies and Cream.

What the Expert Says

"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.

People typically visit Wawa to pick up convenience foods and products or to grab a meal or snacks on a fuel stop.

What to Order & Avoid at Wawa
 Most Nutritious Options  Least Nutritious Options
 Farmhouse Garden Salad  Coffee Cake Muffin
 Brewed Coffee  24-oz. Mint Cookies and Cream Milkshake
Small Cinnamon Brown Sugar Oatmeal Applewood Smoked Bacon, Egg & Cheese on a Croissant
Classic Roasted Veggie Sandwich Spicy Pepperoni Sourdough Melt
Chicken Noodle Soup Grilled Chicken Caesar Salad
Apple Snack Pack Meatballs (Large)
Ice Cream Sandwich Mozzarella Sticks
Cheese Junior Sandwich Meal Chocolate Peanut Butter Cup Ice Cream
Custom Fettuccini with Grilled Chicken All Beef Big Bacon Cheese Dog

Most Nutritious Option

The most nutritious option at Wawa is the garden fresh salad, which you can purchase through "Grab and Go Express," a quick way to pick up a meal and not have to wait for any ingredient customization and preparation. The salad includes garden-fresh lettuce, tomatoes, cucumbers, feta cheese, red onions, and croutons. You can, however, always personalize a salad from a touch screen, allowing you to remove any allergens or stick to a specific diet, such as skipping feta cheese for those who follow a dairy-free diet.

Bakery

Wawa offers a number of bakery items, which include your typical donuts, muffins, brownies, and cookies. No Wawa bakery items offer any substantial nutrition.

If you crave something sweet, a number of 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 that the croissant alone doesn't offer.

✗ Coffee Cake Muffin

This simple muffin contains 650 calories, 34g fat, 9g saturated fat, 80g carbohydrates, 6g protein, and 480mg sodium. Other muffins on the Wawa menu contain at least 540 calories. If you crave food with a muffin or cake-like texture, the soft pretzel is a lower-calorie option (300 calories).

Beverages

The most popular Wawa offerings are its substantial, comprehensive specialty beverages. This includes anything from frozen cappuccinos and smoothies to various flavored coffees, hot chocolate, and chai tea lattes.

To stick to more nutritious beverages, avoid any extra sugar, creamers, and whipped cream toppings.

✓ Brewed Coffee

The Wawa basic coffee has 0 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, and 0mg sodium. To avoid adding tons of calories, use cream, sugar, and milk in moderation.

✗ 24-oz. Mint Cookies and Cream Milkshake

This extra-large size of the cookies and cream milkshake is packed with 1,460 calories, 62g fat, 37g saturated fat, 206g carbohydrates, 21g protein, and 710mg sodium. There are a number of other milkshake varieties to choose from that have fewer calories than this one. Wawa also has a 16-ounce milkshake size available that will significantly lessen your fat and calorie intake.

Breakfast

Breakfast at Wawa is offered in the following three ways:

  • Sizzli—a breakfast sandwich made on a croissant or bagel with toppings such as eggs, Applewood smoked bacon, turkey sausage, and cheese. The "Sizzlis" are all fairly high in calories and fat. The healthiest option, however, is the Turkey Sausage, Egg White & Cheese Bagel Sizzli with 360 calories and 23 grams of protein.
  • Built-to-order—burritos on flour tortillas, paninis on rustic bread, quesadillas on tortillas, oatmeal with brown sugar, and on-the-go bowls that allow you to pick your own ingredients. Toppings include scrambled eggs, egg whites, egg omelets, sausage, Applewood smoked bacon, varieties of cheese, fresh veggies, and spreads. The healthiest option is the 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 toppings.
  • Bakery—baked goods and seasonal treats. These baked treats are generally packed with extra sugar and fat and may be a treat in moderation. The most nutritious option is the croissant.

✓ Small Cinnamon Brown Sugar Oatmeal, Small

The small size oatmeal, although it comes with sweet toppings, is the healthiest 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, this oatmeal isn't vegan because it includes light cream.

✗ Applewood Smoked Bacon, Egg & Cheese on a Croissant

The bacon, egg, and cheese breakfast croissant contains 440 calories, 30g fat, 12g saturated fat, 27g carbohydrates, 69g protein, and 830mg sodium.

Hoagies and Sandwiches

At Wawa, you can choose from a number of offerings to create a sandwich or hoagie that meets your flavor preferences. Choices include the following:

  • Bread (multigrain, white, roll, and bagel)
  • Cheese (American, cheddar, pepper jack, and provolone)
  • Sauce (ranging from traditional mayo and mustard to the more innovative hot sauce and remoulade)
  • Toppings (nutrient-dense options include avocado, roasted veggies, jalapeno, lettuce, onion, tomato, spinach, and sweet peppers)
  • Extra Meat
  • Extra Cheese

✓ Classic Roasted Veggie

This vegetarian sandwich on multigrain bread with a scoop of roasted veggies and no cheese contains 440 calories, 15g fat, 0g saturated fat, 74g carbohydrates, 13g protein, and 830mg sodium. A slice of cheese will add approximately 80 calories to the meal.

✗ Spicy Peperoni Sourdough Melt

This spicy sourdough melt has 960 calories, 54g fat, 18g saturated fat, 78g carbohydrates, 38g protein, and 2,740mg sodium. The Western Sourdough with ham and no cheese is a more nutritious option.

Salads

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

Salad dressing options include the following:

  • Balsamic Vinaigrette
  • Caesar Dressing
  • Chipotle Ranch
  • Fire Roasted Poblano Ranch Dressing
  • Honey Hot Sauce
  • Honey Mustard Sauce
  • Light Balsamic Vinaigrette
  • Ranch Dressing

The Honey Hot Sauce is the healthiest option with only 30 calories per serving.

✓ Farmhouse Garden Salad

The vegetarian garden salad contains 120 calories, 5g fat, 1.5g saturated fat, 10g carbohydrate, 8g protein, and 85mg sodium. This doesn't include salad dressing. If you want extra protein, you can order grilled chicken on this garden salad or the Southwest Chicken Salad, which has 550 calories and 3.5 grams of saturated fat.

✗ Grilled Chicken Caesar Salad

The Caesar salad, although it has grilled chicken, contains 700 calories, 45g fat, 14g saturated fat, 24g carbohydrates, 50g protein, and 1,680mg sodium.

Soups and Sides

Wawa has hot to-go soups, which are available in four sizes: small, medium, large, and family size. Flavors change daily; you should keep the nutritional information on the Wawa website readily available so that you can look up the nutrition information of the daily soup and your preferred serving size.

You can also pick up 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 Nodle 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, 19g fat, 2g saturated fat, 31g carbohydrates, 19g protein, and 2,100mg sodium.

Snacks

As a convenience store, Wawa offers a number of hot and cold snacks and your typical packaged items, such as candy bars, beef jerky, gum, and nuts.

Not typical of gas station stores, Wawa also sells fresh fruit, yogurt, and parfaits for healthier snacks.

✓ Apple Snack Pack

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

✗ Mozzarella Sticks

The mozzarella sticks contain 410 calories, 30g fat, 8g saturated fat, 22g carbohydrates, 15g protein, and 710mg sodium.

Ice Cream

With its history of dairy farming, Wawa has branded ice cream for sale. Varieties vary by store, but overall, they have 11 flavors.

The flavors and calorie count for a 1/2-cup serving are as follows:

  • Chocolate, 160
  • Vanilla Bean, 160
  • Vanilla/Chocolate, 160
  • Coffee, 160
  • Cookies 'N Cream, 180
  • Butter Pecan, 180
  • Chocolate Peanut Butter Cup, 340
  • Sea Salt Caramel Toffee Crunch, 200
  • Moose Tracks, 190
  • Raspberry Chocolate Chip, 160
  • Mint Chocolate Chip, 180

✓ Ice Cream Sandwich

The Wawa ice cream sandwich has 150 calories, 8g fat, 4.5g saturated fat, 19g carbohydrates, 2g protein, and 60mg sodium.

✗ Chocolate Peanut Butter Cup, 1/2 Cup

A 1/2 cup serving of chocolate peanut butter cup ice cream contains 340 calories, 18g fat, 9g saturated fat, 41g carbohydrates, 6g protein, and 95mg sodium. A few flavors, such as vanilla bean, coffee, strawberry shortcake, and Neapolitan, contain 160 calories per 1/2-cup serving, less than half that of the same size serving of the chocolate peanut butter cup.

Kids' Meals

Kids' meals are offered for breakfast and lunch/dinner. They come with a choice of drink (water, milk, or chocolate milk) and the following sides:

  • Apple Snack Pack
  • Banana
  • Chocolate Chip Cookie
  • Yogurt
  • Applesauce
  • String Cheese
  • Potato Chips

For the healthiest option, select the Cheese Junior (limit the amount to one cheese and no spreads) and have a side of a banana or apple snack pack and water.

✓ Cheese Junior

The cheese sandwich has 120 calories, 1g fat, 0g saturated fat, 22g carbohydrates, 4g protein, and 230mg sodium. You can choose from a number of different types of bread, spreads, and toppings. The nutrition count listed is without the toppings.

✗ Macaroni and Cheese

The macaroni and cheese meal contains 350 calories, 17g fat, 7g saturated fat, 34g carbohydrates, 15g protein, and 940mg sodium.

Dinner

For a quick dinner for you or your family, Wawa has fresh baked pasta bowls made with signature recipes or you can create your own. They 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 Pene with Marinara and Meatballs

The penne with meatballs and red sauce contains 1,300 calories, 70g fat, 23g saturated fat, 115g carbohydrates, 41g protein, and 3,410mg sodium.

Express Case - Hot

The hot menu items include hot dogs, bagel melts, and hot snacks, such as empanadas, stuffed pretzels, and hash browns. You won't find much nutrition with any of the express hot case offerings, but you will find other healthier quick snacks available, such as fruit or yogurt.

✓ Hot Dog

A basic hot dog has 250 calories, 14g fat, 6g saturated fat, 21g carbohydrates, 9g protein, and 720mg sodium.

✗ All Beef Big Bacon Cheese Dog

Add bacon and cheese to a hot dog at Wawa and you'll end up consuming 810 calories, 47g fat, 21g saturated fat, 57g carbohydrates, 37g protein, and 2,460mg sodium.

Diet-Specific Options

You can find nutritious options at Wawa and stick to the following diets:

  • Vegetarian
  • Low-Fat
  • Low-Sodium 
  • Keto    
  • Vegan

Vegetarian

Because you are able to control a few 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
  • Coffee (both iced and hot offerings)
  • Egg Omelet with Roasted Veggies
  • Cali Style Veggie Panini
  • Plant-Based Frozen Smoothie
  • Tomato Soup

Low-Fat

You can stave off the fat with the following low-calorie and low-fat snacks, meals, and beverages:

  • Small Cinnamon Brown Sugar Oatmeal
  • Americano and Espresso Beverages
  • Matcha Tea
  • Spinach and Tomato Egg Omelet Breakfast Sandwich
  • Fruit Cups
  • Skim Milk Chai Tea Latte

Low-Sodium

To avoid extra salt and keep a heart-healthy diet, these menu items don't have an abundance of sodium:

  • Express Fruit Cups
  • Farmhouse Garden Salad
  • Egg White Omelet Breakfast Sandwich
  • Egg White Omelet Bowl
  • Marble Rye Toast Bowl

Keto

With its breakfast meals, you can consume high-protein and low-carb dishes, such as the following:

  • Bacon and Egg Omelet
  • Egg Omelet Bowl
  • Chipotle Beyond Sausage Patty Breakfast Bowl
  • Chef Salad
  • Garden Salad
  • Grilled Chicken and Veggie Salad
  • Beans Bowl
  • Cold and Hot Brews

Vegan

Vegan items are often hard to find when eating out, but Wawa has some offerings on its menu, such as the following:

  • Plant-Based Frozen Smoothies made with Oat Milk
  • Coffee, cold and iced
  • Iced Lemonade and assorted flavors
  • Hot Chai Matcha with Oat Milk
  • Fruit Cups
  • Apple Peanut Butter Dipper
  • Hash Browns made with vegetable oil

You should 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, Wawa allows you to check allergen information via an interactive website. This website also offers a dedicated phone number you can call if you have any further questions regarding allergens and food safety.

You should also be aware that cross-contamination can easily occur. Wawa 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.

For those who want greater control over what you eat, Wawa has a number of items that you can create to your own taste, allergen, and diet-specific needs. You can also ask staff to modify certain items to customize and create your own meal.

A Word From Verywell

As a convenience store, many products at Wawa are prepackaged and you can't change any ingredients. But for sandwiches, salads, and bowls, you can build your own, allowing you to make your item specific to your diet and allergen needs.

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.

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  1. Wawa. Nutrition Calculator.