Healthiest Food at Wawa

Are you heading off to Wawa to grab a snack or a quick bite to eat?

If you want to eat healthy at Wawa, it is possible. Wawa has high protein, healthy breakfast options as well as healthy food on its lunch menu.

This eating out guide is all about the healthiest food at Wawa.

Continue reading to find the healthiest things to eat at Wawa. You’ll find low calorie breakfast items at Wawa and healthy food at Wawa for lunch as well.

Healthiest Foods at Wawa

These healthy sandwiches, breakfast items, and salads at Wawa are all under 650 calories and pack a punch of protein to keep you full.

Tip: In addition to these healthy foods at Wawa, you can easily order a healthy sandwich or a salad at Wawa. When ordering a sandwich, opt for no cheese and no mayonnaise. If ordering a salad, ask for the dressing on the side and ask for no cheese.

1. Wawa Lettuce and Oven Roasted Turkey Bowl – 430 Calories

This healthy bowl at Wawa is made with lettuce, turkey, a hard-boiled egg, white cheddar cheese, peppers, and garlic aioli sauce. The Lettuce and Oven Roasted Turkey Bowl is a healthy lunch item at Wawa and only has 430 calories.

Source: Wawa Nutritional Information

2. Wawa Large Chili – 460 Calories

If you are craving soup or chili, then any of the large soups/chilis at Wawa are relatively healthy food. Many of the soups at Wawa are high in saturated fat, but they do tend to all be under 500 calories (for a large!) and high in protein.

For example, the chili at Wawa has 460 calories, 21 grams of fat (8 grams of saturated fat), 45 total carbohydrates, 14 grams of dietary fiber, and 28 grams of protein.

The good thing about ordering chili at Wawa is that it is high in both dietary fiber and in protein, so it will keep you full.

Source: Wawa Nutritional Information

3. Wawa Oven Roasted Turkey Sandwich with Cheddar Cheese on Multigrain Bread – 480 Calories

If you want a healthy sandwich at Wawa, you can’t go wrong with a create your own turkey sandwich on multigrain bread. The Wawa oven-roasted turkey sandwich (with cheddar cheese) only has 480 calories, 15 grams of fat (5 grams of saturated fat), 50 total carbohydrates, and 36 grams of protein.

Source: Wawa Nutritional Information

4. Wawa Chicken, Steak, and Bean Burrito with No Cheese – 500 Calories

If you are craving a burrito, the Wawa burrito with steak and chicken with no cheese only has 500 calories, 13 grams of fat (3.5 grams of saturated fat), 66 total carbohydrates, 8 grams of fiber, 4 grams of sugar, and 27 grams of protein. For the toppings, choose fresh salsa, jalapeno peppers, and lettuce. For an extra kick, ask for sriracha sauce.

Source: Wawa Nutritional Information

5. Oven Roasted Turkey Hoagie on a Wheat Classic Roll – 510 Calories

If you love the hoagies at Wawa, you can make your hoagie sandwich healthy. The classic cold oven roasted turkey hoagie (on a wheat classic roll) at Wawa has 510 calories, 7 grams of fat (0.5 grams of saturated fat), 77 carbohydrates, 6 grams of fiber, and 42 grams of protein. You can also order your hoagie on the classic roll instead of the wheat classic roll, but then the dietary fiber decreases from 6 grams to only 2 grams.

Source: Wawa Nutritional Information

6. Wawa Lighter Style – Southwest Chicken Salad with Light Balsamic Vinaigrette – 520 Calories

The Wawa Lighter Style Southwest Chicken salad with light balsamic vinaigrette has 520 calories, 23 grams of fat (3.5 grams of saturated fat), 29 total carbohydrates, 6 grams of fiber, and 43 grams of protein. The key is to order your salad with the light balsamic vinaigrette. Otherwise, the total calorie count increases to around 650 calories.

Source: Wawa Nutritional Information

7. Wawa Chef Salad (no croutons) – 520 Calories

The chef salad at Awa is made with romaine lettuce, ham, oven roasted turkey, white cheddar cheese, cucumber, tomatoes, hard boiled egg, and ranch dressing. To further reduce the calorie count, ask for the dressing on the side and only use half the amount.

Source: Wawa Nutritional Information

Wawa Nutrition Calculator

If you want to know the exact number of calories, fat, sodium, and protein in your Wawa meal, check out the Wawa Nutrition Calculator. The Wawa Nutrition Calculator allows you to see detailed nutritional information for every food and meal at Wawa.

Healthiest Breakfast at Wawa

Want to find a healthy breakfast at Wawa? Below are some of the healthiest and lowest-calorie breakfast items at Wawa.

1. Egg White Omelet Bowl with Oven Roasted Turkey and Cheddar Cheese – 200 Calories

If you want to create a healthy breakfast at Wawa, you can’t go wrong with the egg white omelet bowl. To keep the breakfast healthy, choose oven-roasted turkey as your variety, fresh salsa as your topping, and cheddar cheese. This healthy breakfast at Wawa has 200 calories, 8 grams of fat (2.5 grams of saturated fat), 4 total carbohydrates, 3 grams of sugar, and 22 grams of protein.

Source: Wawa Nutritional Information

2. Wawa Original Avocado Toast – Balanced Choice – 230 Calories

If you want a healthy breakfast at Wawa, the Wawa Original Avocado Toast is a smart choice. This breakfast at Wawa has 230 calories, 10 grams of fat (0 grams of saturated fat), 35 total carbohydrates, 3 grams of fiber, and 5 grams of protein.

Source: Wawa Nutritional Information

3. Chicken Steak and Egg White Omelet Bowl – 250 Calories

If you want to eat a healthy breakfast at Awa, the Chicken Steak and Egg White Omelet Bowl is a smart choice. This breakfast bowl is made with eggs, chicken, steak, cheddar cheese, spinach, salsa, avocado, and hot sauce. This breakfast item is gluten-free and only has 250 calories.

Source: Wawa Nutritional Information

4. Turkey Sausage Yellow Omelet Bowl – Balanced Choice – 260 Calories

Many of the Balanced Choice meals at Wawa are healthy and relatively low in calories, and that includes the Turkey Sausage Yellow Omelet Bowl – Balanced Choice. The Turkey Sausage Yellow Omelet Bowl at Wawa has 260 calories, 19 grams of fat (7 grams of saturated fat), 4 total carbohydrates, 0 grams of sugar, and 19 grams of protein. If you are looking for a low-carb breakfast at Wawa, the Turkey Sausage Yellow Omelet Bowl is a smart choice!

5. Medium Cinnamon Brown Sugar Oatmeal with No Toppings – 300 Calories

Generally, oatmeal is a healthy breakfast option at any restaurant, including Wawa. The medium cinnamon brown sugar oatmeal at Wawa has 300 calories, 5 grams of fat (0 grams of saturated fat), 67 total carbohydrates (37 grams of sugar), and 7 grams of protein.

Note however, that the cinnamon brown sugar oatmeal at Wawa is high in sugar, and that the calorie count assumes you do NOT choose the CranRaisin Blend oatmeal topping.

Source: Wawa Nutritional Information

Wawa Healthy Snacks

If you are searching for a healthy snack at Wawa, you have options! Some low-calorie and healthy options for a snack at Wawa include an Everything bagel with Lite Cream Cheese (340 calories), an apple snack pack from the Grab & Go section (60 calories), and the Grab & Go Grilled Chicken with Broccoli Meal (250 calories).

More low-calorie snacks at Wawa include the Oh Snap Dilly Bites Pickles, the hard-boiled eggs, and the mixed fruit cup.

The Strawberry Vanilla Yogurt Parfait at Wawa only has 230 calories per serving, but it also has 27 grams of sugar, which includes 21 grams of added sugar.

Low Calorie Wawa Sandwiches

Popular low calorie Wawa sandwiches include the create your own sandwiches with turkey or roast beef on rye bread (ask for no cheese and no mayonnaise), the Grab & Go Carved Ham and Baby Swish Sandwich (380 calories), and the Grab & Go Buffalo Style Chicken Wrap (320 calories).

Source: Wawa Nutritional Information

What’s the Best Thing to Eat at Wawa?

If you are searching for the best thing to eat at Wawa, you can’t go wrong with one of the Southwest Chicken Salad (with the dressing on the side) or the Lettuce and Oven Roasted Turkey Bowl. Both lunch items at Wawa have fewer than 600 calories and are packed with protein to keep you full.

Does Wawa Have Healthy Food?

If you want to eat healthy at Wawa, the easiest thing to do is to order from the Wawa Balanced Fare Menu. All of the breakfast items, sandwiches, salads, burritos, and soups on the Wawa Balanced Fare Menu have under 500 calories.

Additionally, Wawa has many healthy food options if you know what to order.

How to Order a Healthy Sandwich at Wawa

If you are building your own sandwich, the healthiest meats include oven roasted turkey, ham, roast beef, and honey smoked turkey. For the bread, choose marble rye bread, the brioche bun, or multigrain bread. Cheese adds 100-120 calories, so opt for no cheese if you want a healthy sandwich.

How to Order a Healthy Salad at Wawa

Wawa also has healthy salad options, such as the Lighter Style Southwest Chicken salad, which has 410 calories. Or, you can create your own salad. For a healthy DIY salad at Wawa, ask for the dressing on the side and avoid adding cheese.

Wawa Gluten-Free Options

If you are searching for a gluten-free breakfast or lunch at Wawa, then you are in luck! Wawa has a gluten-free menu with breakfast items, salads, and bowls. Popular gluten-free options at Wawa include the scrambled egg breakfast bowl (610 calories), the cinnamon brown sugar oatmeal (320-530 calories), the Southwest Chicken Salad (570 calories), the Quinoa and Roasted Chicken Bowl (620 calories), and the Lettuce and Oven Roasted Turkey Bowl (430 calories).

Source: Wawa Gluten-Free Menu

FAQs About Healthy Foods at Wawa

Below are some frequently asked questions about calories and healthy eating options at Wawa.

What’s the healthiest drink at Wawa?

The healthiest drink at Wawa is a hot coffee or an iced coffee, both of which have zero calories (assuming you don’t add any sugar or milk). Other low-calorie drinks at Wawa include the 16oz Zero Sugar Latte with almond milk (80 calories), the 16oz Cappuccino with almond milk (80 calories), and the 16oz iced macchiato with almond milk (any flavor has around 150-180 calories). You may think that the fruit smoothies at Wawa are healthy, but many of them include sugar as the second main ingredient.

Are Wawa meatballs healthy?

The Wawa meatballs are not healthy. In addition to being high in calories, the Wawa meatballs are high in total fat and saturated fat. A medium cup of the Awa meatballs has 480 calories, 38 grams of fat (about half of your daily value), 13 grams of saturated fat, 30 total carbohydrates, 8 grams of sugar, and 13 grams of protein. The large meatballs at Wawa have even more calories, coming in at 730 calories, 57 grams of fat (19 grams of saturated fat), 11 grams of sugar, and 19 grams of protein.

How many calories are in a Wawa Italian hoagie?

The Wawa Italian hoagie on a classic roll with cheddar cheese and mayonnaise has 950 calories, 53 grams of fat, 17 grams of saturated fat, 48 total carbohydrates, 2 grams of fiber, 2 grams of sugar, and 49 grams of protein. If you order the Wawa Italian hoagie without cheddar cheese and with no mayonnaise, the calories decrease from 950 calories to 620 calories.

How many calories are in a Wawa Sizzli?

Wawa has several breakfast Sizzli menu items that include pancakes, a bacon, egg, and cheese croissant, a sausage burrito, a sausage, egg, and cheese bagel, and more. The calories in a Wawa Sizzli range from 290 calories to 550 calories. The lowest calorie Wawa Sizzli is the sausage burrito (290 calories) and the highest calorie Wawa Sizzlis are the Sausage, Egg, & Cheese Waffle (710 calories), the Sausage, Egg, and Cheese Biscuit (700 calories), and the Pancake Sausage Sizzli (550 calories).

Where can I find the Wawa low-sodium menu?

The Wawa low-sodium menu is located online here. This Wawa low sodium menu shows the lower sodium choices at Wawa. Some of the lower sodium menu items at Wawa include the Egg Omelet Bowl (120 calories, 270 mg sodium) and the Strawberry Mango Banana Yogurt Smoothie (490 calories, 100 mg sodium) for breakfast and the Spice Roasted Veggie & Provolone Junior Hoagie (230 calories, 580 mg sodium) and the Mediterranean Grilled Chicken Salad (220 calories, 700 mg sodium) for lunch.

Source: Wawa Low-Sodium Nutritional Menu

Conclusion

In conclusion, Wawa does have healthy food options – you just have to know what to order! In general, any of the sandwiches at Wawa can be healthy if you order your sandwich on marble rye or multigrain bread with no cheese and no mayonnaise. Of the protein options, turkey and roast beef are the healthiest meat options for a sandwich at Wawa. Any of the salads at Wawa can be healthy if you order your salad with the lite vinaigrette and no cheese, and any of the Balanced Choice menu items at Wawa are healthy as well.