A network of convenience retail stores that have more than 800 East Coast locations, including stores in Delaware, Florida, Maryland, New Jersey, Pennsylvania, Virginia, and Washington, D.C., Wawa provides a variety of special drinks, grocery store food items and meals made to order as well as snacks and desserts. Read more Wawa nutrition facts and recipes to try!
Over 600 Wawa locations are also able to offer fuel which makes this location an extremely popular stop to refill your tank, purchase snacks for your journey and enjoy an espresso on your commute to work. Many Wawa stores are accessible 24 hours a day and seven days a week, and every day of the year.
The Wawa company has a long tradition of dairy farming, and as a result, it has a broad selection of Wawa-branded dairy products comprising 11 varieties of Ice cream, several creamer varieties and nine different flavours of milk. The milk flavours include regular skim milk, which is 1% and 2percent and some innovative kinds, 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 provides a range of take-away options, including making your own sandwiches, hoagies, and bowls, typical snacks at a convenience store and dairy products that are packaged by Wawa including Ice cream and milk.
People usually go to Wawa for snacks and other items for convenience or for a quick snack or meal at an empty fuel station.
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
- Individual Fettuccini made with Grilled Chicken The entire Beef Big Bacon Cheese Dog.
Also, read Cheerios Nutrition Facts!!
Most Nutritious Option – Wawa Nutrition Facts!
The most nutritious choice from Wawa is the fresh garden salad, which is available to buy through “Grab and Go Express,” an easy option to buy food and not need to wait for ingredients to be modified or prepared. It includes fresh garden tomatoes, lettuce cucumbers, cucumbers red onions and croutons. It is possible to customize your salad using the touch screen, which allows you to exclude allergies or stick to a particular diet, like skipping the feta cheese if you are following a dairy-free lifestyle.
Bakery
Wawa has a wide selection of bakery products, which include muffins, donuts, brownies and even cookies. None of the Wawa bakery products offer any nutritional value.
If you’re in the mood for something sweet, there are plenty of smoothies with fruit that aren’t loaded with any fat and are low in sodium and calories and are made from mixed fruits that are full of minerals, vitamins and a myriad of colours.
Croissant
This well-known bakery item comes with 200 calories 10g fat, five grams saturated fats, 24, carbs with 4g protein and 210 mg sodium. If you combine it with fresh fruit, you’ll enjoy a healthy breakfast as well as vitamins that a croissant by itself does not offer.
Coffee Cake Muffin
The muffin is a simple one that contains 350 calories, 34g of fat 9g saturated fat 60g of carbohydrates, 6g protein and 480 mg sodium. Other muffins in the Wawa menu have at minimum 560 calories. If you’re looking for food with a an akin to cake texture or muffin The soft pretzel is the healthier option (300 calories).
Beverages
The most sought-after Wawa products are its large wide selection of specialty drinks. It includes everything from frozen cappuccinos to smoothies to various coffees with a flavor hot chocolate, Chai tea lattes.
To stick to healthier beverages, be sure to avoid adding sugar, creamers, or whip cream toppings.
Brewed Coffee
The Wawa basic coffee contains zero calories, 0g fat and 0g saturated fat. It also has zero grams of carbohydrates, 0g protein and 0 mg sodium. To limit the addition of calories, you can use sugar, cream and milk with moderate amounts.
24-oz. Mint Cookies and Cream Milkshake
This large size of cream and cookies milkshake comes with 1460 calories. There are 62g of fat 37g saturated fat 21g protein, 206g carbs and 710 mg sodium. There are different milkshake flavors to choose from, which are less calorific as this. Wawa also offers a 16-ounce size of milkshake that can significantly reduce the amount of calories and fat you consume.
Breakfast
The breakfast at Wawa is available in three ways:
Sizzli, a breakfast sandwich, is served on a bagel or croissant with toppings including eggs Applewood bacon smoking, sausage of turkey and cheese. It is important to note that the “Sizzlis” are all fairly heavy in energy and calories. The healthiest choice however, is that of the Turkey Sausage, Egg White and Cheese Bagel Sizzli, which has 350 calories as well as 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. For toppings, you can choose scrambled eggs, egg yolks and egg omelets sausages, Applewood smoked bacon, various cheeses fresh vegetables, and spreads. The most healthy option is oatmeal made from steel-cut oatmeal. For your sandwiches, burritos or bowls you might prefer eggs or egg whites, vegetables turkey bacon, and eggs for the best nutritionally dense toppings.
Bakery – baked goods and seasonal sweets. These baked goods are usually filled with sugar and fat, and can be enjoyable when consumed in moderation. The most nutritious choice can be the croissant.
Small Cinnamon Brown Sugar Oatmeal, Small
The oatmeal is small in size even though it has delicious toppings that are sweet, it is a healthy breakfast food item, that contains 250 calories, 3.5g fat, 0g saturated fat, 47g carbs 5g protein, and the sodium content is 105 mg. Wawa also provides another topping known as “cranraisin” for its oatmeal that has 80 calories. If you don’t want to eat animal products the oatmeal isn’t vegan since it has light cream.
Applewood Smoked Bacon, Egg & Cheese on a Croissant
A bacon and egg with cheese and bacon breakfast crêpe has 403 calories, 30g of fat 12g saturated fat 27g carbs, 69g protein, and 830 mg sodium.
Hoagies and Sandwiches
At Wawa You can pick from a wide selection of items to create a sandwich hoagie that is suited to your taste preferences. There are a variety of options to choose from:
Bread (multigrain white, multigrain and bagel)
Cheese (American and cheddar, pepperjack and provolone)
Sauce (ranging from the traditional mayo and mustard, to the more modern hot sauce and Remoulade)
Toppings (nutrient-dense choices comprise avocados, roast vegetables jalapeno, lettuce tomatoes, onions, sweet peppers, and spinach)
Extra Meat
Extra Cheese
Classic Roasted Veggie
This vegetarian sandwich served on multigrain bread, with the scoop of roasted vegetables without cheese has 15g of fat, 440 calories as well as 0g saturated fat. 13g protein, 74g carbohydrates and 830mg sodium. The cheese slice can provide around 80 calories to the dish.
Spicy Peperoni Sourdough Melt
This sourdough melt with a spicy flavor has 960 calories 54g fat, 18g saturated fats, 78g carbs 38g protein, as well as 2,740mg sodium. This Western Sourdough with ham and no cheese is a healthier and healthy option.
Salads
Wawa provides a variety of salads freshly prepared. You can make your own salad, purchase the express-to-go option or even customize your salad with a touch. Choose grilled or roasted the chicken and grape tomatoes and carrot ribbons to make the healthiest toppings.
Dressing options for salads 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
Honey Hot Sauce Honey Hot Sauce is the best choice for health, with just 30 calories in a serving.
Farmhouse Garden Salad
The salad made of vegetables is packed with 120 calories 5g of fat, 1.5g saturated fat, 10g carbohydrates, 8g protein and 85 mg sodium. The salad dressing is not included. If you’re looking for a little more protein, you can choose the grilled chicken served on this salad, or Southwest Chicken Salad, which includes 550 calories as well as 3.5 grams saturated fat.
Grilled Chicken Caesar Salad
It is a Caesar salad, even though it is made with grilled chicken has 700 calories. It also contains 45g of fat 14g saturated fat 25g of carbohydrates, 50g protein and 1,680mg sodium.
Soups and Sides
Wawa offers hot soups for take-away that come in 4 sizes which include small medium, large as well as family sizes. The flavor of the soup changes daily. You must keep the nutrition information found on the Wawa website in your hand to look at the nutrition facts of the soup of the day as well as the serving size you prefer.
There are also other hot side dishes, including a variety of different varieties of cheese and macaroni rice and beans, chili meatballs, and chili. Each or all of these “sides” could easily be eaten as a meal or paired with salads for an energizing, balanced alternative.
Chicken Nodle Soup, Small
The chicken noodle soup is small and contains 130 calories. There are 4.5g fats, 15g of carbohydrates as well as 9g of protein and 920 mg sodium. If you’re looking for soup that is vegetarian one of the smaller tomato options is only 220 calories however, it has a higher fat content 15 grams per serving.
Meatballs in a Cup, Large
The meatballs are large and contain 730 calories and 19g of fat 2g saturated fat 31g of carbohydrates, 19g of protein and 2,100mg sodium.
Snacks
As a convenience store Wawa provides a variety of cold and hot snacks as well as the usual packaged products, such as beef jerky, candy bars gum, nuts, and gum.
Unusual for gasoline station stores, Wawa also sells fresh fruit as well as yogurt and other desserts that are healthier options for snacks.
Apple Snack Pack
This apple-flavored snack is 60 calories 0, 0g fat, 14g of carbohydrates, 0g of protein, and 0 mg sodium.
Mozzarella Sticks
The mozzarella sticks have 402 calories, 30g of fat and 8g saturated fat. They also contain 15g protein, 22g carbohydrates and 710 mg sodium.
Ice Cream
Due to its long history in dairy production, Wawa has branded ice cream that is available for sale. The flavors vary depending on the store however they offer 11 flavors.
The flavor and calories for a cup of 1/2-cup are as the following:
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 contains 150 calories and 8g of fat, 4.5g saturated fat, 19g of carbohydrates, 2g protein and 60 mg sodium.
Chocolate Peanut Butter Cup, 1/2 Cup
A cup of the chocolate peanut butter cup is the following: 340 calories, 18g fat 9g saturated fat 6g protein, 41g carbohydrates and 95mg sodium. Some flavors, like vanilla coffee, bean shortcake, strawberry, and Neapolitan include 160 calories in a half-cup portion less than half of the same portion of Chocolate Peanut Butter Cup.
Kids’ Meals
Kids’ meals are available at breakfast, lunch and dinner. The meals include a choice of beverage (water milk, milk, or chocolate milk) and the following dishes:
Apple Snack Pack
Banana
Chocolate Chip Cookie
Yogurt
Applesauce
String Cheese
Potato Chips
To get the most healthful option choose one of the Cheese Junior (limit the quantity to one cheese and not spreads) and serve it with a side of an apple or banana snack pack as well as water.
Cheese Junior
The cheese sandwich contains 120 calories. It also contains 1g of fat and 0g saturated fat. It also has 22g of carbohydrates as well as 4g of protein. the sodium content is 230 mg. You can pick from many different kinds of cheese, breads and toppings. The nutritional value shown is without toppings.
Macaroni and Cheese
Maconi and Cheese dish is packed with 350 calories 17g of fat 7,7g saturated fat 15g protein, 34g carbohydrates with 940mg sodium.
Dinner
To make a quick meal for you and your family, Wawa has fresh baked pasta bowls made from special recipes, or you can make your own. They are served every day beginning with 4 p.m.
Personalized Fettuccini served with Grilled Chicken
The customized pasta made with barbecued chicken is 250 calories, 10g of fat 2.5g saturated fats, 60g of carbohydrates 29g protein, and 360 mg sodium.
Pasta Pene baked along with Marinara and Meatballs
The penne with meatballs , penne and red sauce has 700 calories. It also contains 70g of fat 23,g saturated fat 41g protein, 115g carbohydrates and 3,410mg sodium.
Express Case – Hot
Hot menu products include hot dogs bagel melts and hot snacks like pretzels stuffed with empanadas or hash browns. There isn’t much nutritional value in any of the express hot case options, however there are other healthy snack options like fruit or yogurt.
Hot Dog
A standard hot dog contains 250 calories and 14g fat. It also has 6g saturated fats, 21g carbs 9g of protein, and 720 mg sodium.
All Beef Big Bacon Cheese Dog
Include cheese and bacon to your hot dog at Wawa and you’ll be eating 710 calories with 47 grams of of fat 21g saturated fat 37g protein, 57g carbs and 2,460 mg sodium.
Diet-Specific Options
There are plenty of healthy options at Wawa and follow the guidelines for diet:
Vegetarian
Low-Fat
Low-Sodium
Keto
Vegan
Vegetarian
Since you can select a couple of food items in Wawa You can make meals that are meat-free as well as snacks to enjoy.
Vegetarian products include the following:
Classic Roasted Veggie Sandwich
Black Bean and Egg Quesadilla
Coffee (both hot and iced)
Egg Omelet topped with Roasted Veggies
Cali Style Veggie Panini
Plant-Based Frozen Smoothie
Tomato Soup
Low-Fat
You can avoid the weight gain by consuming these low-calorie and low fat snacks drinks, meals, and snacks:
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 reduce salt intake and to maintain a heart-healthy diet, these meals aren’t stuffed with sodium:
Express Fruit Cups
Farmhouse Garden Salad
Egg White Omelet Breakfast Sandwich
Egg White Omelet Bowl
Marble Rye Toast Bowl
Keto
For breakfast it is possible to eat high-protein and low-carb foods like 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
The vegan menu is usually difficult to come by when dining out However, Wawa offers some vegan options on their menus including the following:
Frozen Plant-Based Smoothies created with Oat Milk
Iced coffee, cold and hot
Iced Lemonade, assorted flavors and Iced Coffee
Hot Chai Matcha with Oat Milk
Fruit Cups
Apple Peanut Butter Dipper
Hash Browns made from vegetable oil
It is important to remember the possibility animals’ products could be produced in the same place as vegan products and that you may experience cross-contamination.
Food Allergies and Safety
Wawa states that the following allergens are utilized for food services in the Wawa areas:
Peanuts
Tree Nuts
Milk
Soy
Wheat
Eggs
Fish
Shellfish
To ensure that you are not allergic to food, Wawa allows you to look up allergen information on an online portal. It also provides an individual number which you can dial if you have additional concerns about food allergens or security.
Be aware that cross-contamination could easily happen. Wawa utilizes the same equipment and equipment used to cook their drinks and food that contain allergens. It also cooks drinks and food that do not contain allergens. Therefore, many items available on offer at Wawa might not be suitable for people who have food allergies. In this situation it’s recommended to stick to packaged food items that are allergy-friendly.
If you’re looking to gain more control over what they eat, Wawa has a number of options that you can customize for your personal taste as well as allergen and particular diet requirements. It is also possible to ask the Wawa staff to alter certain foods to tailor and make your own food.
