Wawa, a popular convenience store and gas station chain, offers a diverse array of food and beverage options, from hearty sandwiches to refreshing beverages. Understanding the nutritional content of these offerings is crucial for making informed dietary choices. This article provides a comprehensive overview of the nutritional facts of Wawa’s menu items, helping you navigate healthier choices.
Introduction
Wawa is well-known for its convenience and variety, offering everything from quick snacks to full meals. Whether you’re grabbing a coffee, a sandwich, or a hot meal, it’s essential to be aware of what you’re consuming. This article breaks down the nutritional content of Wawa’s most popular items, so you can make healthier choices without sacrificing taste or convenience.
Wawa Breakfast Options
Bagels and Oatmeal
- Plain Bagel: 330 calories, 3g fat, 61g carbs, 14g protein
- Bagel with Cream Cheese: 400 calories, 13g fat, 59g carbs, 11g protein
- Small Oatmeal: 240 calories, 3.5g fat, 47g carbs, 5g protein
- Medium Oatmeal: 330 calories, 5g fat, 67g carbs, 7g protein
- Large Oatmeal: 450 calories, 7g fat, 90g carbs, 9g protein
Breakfast Sandwiches
- Sausage, Egg & Cheese Biscuit: 700 calories, 50g fat, 45g carbs, 20g protein
- Turkey Sausage, Egg White & Cheese Bagel: 360 calories, 10g fat, 42g carbs, 23g protein
Hoagies and Sandwiches
Build-Your-Own Sandwich
Customize your sandwich with various bread, cheese, sauce, and filling options:
- Roasted Veggie Sandwich: 240 calories, 6g fat, 44g carbs, 11g protein
- Meatball Parmesan Hoagie: 1,300 calories, 77g fat, 98g carbs, 46g protein
Salads and Bowls
Salads
- Garden Salad: 320 calories, 14g fat, 28g carbs, 20g protein
- Southwest Chicken Salad: 540 calories, 7g saturated fat
Bowls
- Buffalo Chicken Mac & Cheese: 780 calories, 42g fat, 59g carbs, 48g protein
- Bacon Mac & Cheese: 660 calories, 36g fat, 56g carbs, 30g protein
Soups and Sides
Soups
- Chicken Noodle Soup (Small): 140 calories, 4.5g fat, 15g carbs, 10g protein
- Chicken Noodle Soup (Large): 250 calories, 9g fat, 27g carbs, 19g protein
Sides
- Small Mac & Cheese: 350 calories, 17g fat, 34g carbs, 15g protein
- Large Meatballs: 730 calories, 57g fat, 31g carbs, 19g protein
Snacks and Beverages
Snacks
- Apple Snack Pack: 60 calories, 0g fat, 14g carbs, 0g protein
- Mozzarella Sticks: 410 calories, 30g fat, 8g saturated fat
Beverages
- Frozen Cappuccino (12 Oz): 650 calories, 31g fat, 87g carbs, 8g protein
- Iced Latte (12 Oz): 100 calories, 4g fat, 10g carbs, 6g protein
Frequently Asked Questions
What are the healthiest options at Wawa?
The healthiest options include the small oatmeal, roasted veggie sandwich, garden salad, and small chicken noodle soup. These items tend to be lower in calories and fat while providing essential nutrients.
How can I customize my meal to be healthier at Wawa?
Opt for whole grain breads, skip or limit cheese and high-fat sauces, and load up on veggies. Choosing grilled or roasted proteins over fried options can also reduce calorie and fat intake.
Are there vegetarian or vegan options available?
Yes, Wawa offers several vegetarian options, such as the roasted veggie sandwich and garden salad. However, fully vegan options might be limited, so it’s important to check ingredients or ask for modifications.
How does Wawa’s oatmeal compare nutritionally to other breakfast items?
Wawa’s oatmeal is one of the healthier breakfast choices, especially when compared to high-calorie sandwiches like the sausage, egg, and cheese biscuit. It provides a good balance of carbs, protein, and fiber with fewer calories and less fat.
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