$3.49Lightest hoagie
Turkey Junior Hoagie
200 cal
Plain roast turkey on the small roll; load it with vegetables for free.
Updated November 2026
Wawa Nutrition Facts and Calories, With a Calorie Calculator (2026)
Wawa nutrition information covers the calories in every hoagie, Sizzli, bowl, smoothie and coffee on the menu. The touchscreen kiosk shows calories as you build your order, and Wawa's online nutrition calculator adds fat, sodium, sugar and protein. This page brings the calories together with a calculator and sourced healthy picks.
- Junior hoagies have 200 to 270 calories; cold Classic hoagies 420 to 720.
- Sizzli breakfast sandwiches have 310 to 640 calories.
- Fruit smoothies start at 240 calories; milkshakes reach 1,100.
- Black brewed coffee and unsweetened iced tea have almost none.
Where can I find Wawa nutrition facts?
Wawa posts full nutrition facts in the Nutrition Calculator on wawa.com, where you can build an item and see its full nutrition facts, including fat, sodium, carbs and protein. The touchscreen kiosk shows calories only. Wawa has also published two PDF guides of healthier meals, which this page quotes with their numbers.
| Where | What it shows | Best for |
|---|---|---|
| Wawa Nutrition Calculator (wawa.com/fresh-food/nutrition) | Calories, fat, sodium, carbs, sugar, protein for built items | Exact numbers for your build |
| Touchscreen kiosk in the store | Calories, updated as you add or remove toppings | Checking an order before you pay |
| Wawa PDF: meal ideas at 500 calories or under | Calories and protein for chosen meals | Quick lighter picks |
| Wawa PDF: a day of healthier eating | Calorie ranges for breakfast, lunch, dinner and snacks | Planning a whole day |
| Calculator on this page | Calories and price for a whole order, against your goal | Comparing orders side by side |
How do I count the calories in my Wawa order?
Use the Wawa calorie calculator: search any item on the menu, add it to your order, and set a calorie goal to see how much room is left. Ready-made orders cover common goals, such as a lunch under 500 calories or a high-protein meal. The numbers are typical counts before custom toppings.
- Loading the menu…
Your Wawa order
- Subtotal
- $0.00
- Tax
- $0.00
- Total
- $0.00
- Calories
- 0
How many calories are in Wawa food?
Nearly every standard Wawa food item, before add-ons, has between 100 and 900 calories. Drinks swing the most, from zero-calorie unsweetened tea to milkshakes over 1,000, while hoagies run from about 200 for a Junior to 900 for a Classic cheesesteak. The chart shows the range, lightest and heaviest item in each menu category.
| Menu category | Calories | Lightest | Heaviest |
|---|---|---|---|
| Breakfast | 70–740 | Fruit Cup, 70 | Steak, Egg & Cheese Classic Hoagie, 740 |
| Hoagies & Sandwiches | 200–900 | Turkey Junior Hoagie, 200 | Classic Philly Cheesesteak Classic, 900 |
| Bowls & Salads | 380–550 | Turkey Hoagie Bowl, 380 | Gobbler Bowl (Seasonal), 550 |
| Pizza & Hot Dogs | 250–810 | All Beef Hot Dog, 250 | All Beef Big Bacon Cheese Dog, 810 |
| Sides & Soups | 80–750 | Mozzarella String Cheese, 80 | Cheesesteak Fries, 680–750 |
| Coffee | 5–380 | Hot brewed coffee (Small), 5 | Frozen Mocha (16 oz), 380 |
| Smoothies, Shakes & Drinks | 0–1,100 | Unsweetened Iced Tea, 0 | Cheesecake Milkshake (seasonal), 850–1,100 |
| Bakery | 200–650 | Croissant (Plain), 200 | Coffee Cake Muffin, 650 |
| Kids | 90–310 | Apple Juice Box, 90 | Grilled Cheese Panini, 310 |
Lightest meals on the menu
$3.49
$5.99Lightest Shorti
Veggie Shorti Hoagie
310 cal
Vegetables and cheese on a roll; skip the mayo to drop it further.
$4.49Lightest Sizzli
Egg White Sizzli on Multigrain
320 cal
Egg whites on multigrain, ready in the warmer.
$4.29Lightest smoothie
Peach Smoothie (16 oz)
240 cal
A fruit smoothie in the small cup, far below any milkshake.
$3.99 / $5.49 / $6.99Lightest hot lunch
Chicken Noodle
150–320 cal
A broth-based soup, the type Washingtonian's dietitians recommend.
$2.99Lightest slice
Cheese Pizza Slice (1 slice)
290 cal
One slice is a light lunch; pair it with fruit, not fries.
How many calories are in a Wawa hoagie?
A Wawa hoagie has about 200 to 270 calories as a 4-inch Junior, 300 to 800 as a 6-inch Shorti and 400 to 900 as a 10-inch Classic, before extra cheese and sauces. Turkey and veggie are the lightest; tuna, meatball and the Philly cheesesteak are among the heaviest. More photos are on the Wawa hoagies page.
| Hoagie | Junior 4 in | Shorti 6 in | Classic 10 in |
|---|---|---|---|
| Turkey | 200 | 450 | 600 |
| Ham | 220 | 410 | 560 |
| Roast Beef | 240 | 460 | 580 |
| Italian | 270 | 500 | 680 |
| Chicken Salad | – | 460 | 640 |
| Tuna Salad | – | 550 | 720 |
| Veggie | – | 310 | 420 |
| Meatball Marinara | – | 650 | 870 |
| Chicken cheesesteak | – | 610 | 780 |
| Philly cheesesteak | – | 700 | 900 |
Counts are for the standard build. Oil and vinegar, mayo, extra cheese and double meat all add calories, and the kiosk updates its total as you choose them.
How many calories are in Wawa smoothies and milkshakes?
A 16 oz Wawa fruit smoothie has about 240 to 430 calories, and the 24 oz cup adds roughly a third more. Milkshakes are a different league: even the 16 oz cup has more calories than most Shorti hoagies. Refreshers and lemonade sit between the two.
| Smoothie or milkshake | Size | Calories | Price |
|---|---|---|---|
| Strawberry Banana Smoothie | 16 oz | 430 | $4.29 |
| Strawberry Banana Smoothie | 24 oz | 580 | $5.29 |
| Strawberry Mango Banana | 24 oz | 580 | $5.29 |
| Strawberry Mango Banana (Oat Milk) | 24 oz | 520 | $5.79 |
| Mango Pineapple | 16/24 oz | 400–560 | $4.29–$5.29 |
| Tropical Green Smoothie | 16/24 oz | 350–500 | $4.49–$5.49 |
| Cheesecake Smoothie (seasonal) | 16/24 oz | 450–600 | $4.49–$5.49 |
| Mixed Berry Smoothie | 16 oz | 250 | $4.29 |
| Peach Smoothie | 16 oz | 240 | $4.29 |
| Vanilla Milkshake | 16 oz | 790 | $3.79 |
| Vanilla Milkshake | 24 oz | 1,030 | $4.79 |
| Chocolate Milkshake | 16/24 oz | 800–1,050 | $3.79–$4.79 |
| Strawberry Milkshake | 16/24 oz | 750–1,000 | $3.79–$4.79 |
| Coffee Milkshake | 16/24 oz | 780–1,020 | $3.99–$4.99 |
| Cheesecake Milkshake (seasonal) | 16/24 oz | 850–1,100 | $4.29–$5.29 |
| Ice Cream Parfait | Single | 250–350 | $2.99–$3.49 |
| Cookies & Cream Milkshake | 16 oz | 950 | $5.29 |
How many calories are in Wawa breakfast and coffee?
A Sizzli breakfast sandwich has about 310 to 640 calories, plain oatmeal 170 and a fruit cup 70. Black brewed coffee is close to zero in any size; flavored lattes and frozen coffee add hundreds. Full charts are on the breakfast menu and coffee menu pages.
What is the healthiest food at Wawa?
The healthiest Wawa meals are built around lean protein and vegetables: oven roasted turkey on a wheat roll, roasted chicken hoagie bowls, egg white breakfasts, broth soups and fruit. Wawa's own one-day guide builds a full day from these, at about 330 to 390 calories for breakfast and 440 to 550 for lunch or dinner.
| Meal | Wawa's suggested option | Calories | Note |
|---|---|---|---|
| Breakfast | Egg white omelet sandwich with Swiss, spinach and tomato on wheat | 330 | Vegetarian |
| Breakfast | Everything bagel, toasted, with a little veggie cream cheese, cucumber and tomato | 390 | Vegetarian |
| Lunch | Oven roasted turkey Shorti with provolone, spinach, tomato and a little mayo on a wheat roll | 520 | – |
| Lunch | Chicken Caesar salad plus a small tomato soup | 440 | – |
| Dinner | Roasted chicken hoagie bowl with spinach, Swiss, roasted peppers and lite balsamic | 510 | – |
| Dinner | Roasted veggie, black bean and rice burrito with pepper jack, lettuce, salsa and avocado | 520 | Vegetarian |
| Snack | Strawberries and blueberries fruit cup plus a Chobani Greek yogurt | 190 | Lower sodium |
| Drink | 12 oz hot cappuccino with skim milk and whipped cream | 100 | – |
Source: Wawa, "A Day of Healthier Eating at Wawa" PDF. Wawa suggests adding one to three snacks of about 180 to 220 calories each to reach your daily goal.
What has the most protein at Wawa?
Chicken strips, roasted chicken salads and turkey bowls carry the most protein at Wawa, with 36 to 46 grams each in a Temple Health dietitian handout. For protein per calorie, the chicken steak and egg white omelet bowl stands out at 25 grams for about 250 calories. Most of these bowls also stay under 12 grams of carbs.
| High-protein pick | Calories | Carbs | Protein |
|---|---|---|---|
| Chicken strips (6 pc) with boom boom dip | 560 | 6 g | 46 g |
| Custom roasted chicken salad with egg and low-fat ranch | 530 | 12 g | 39 g |
| Lettuce and oven roasted turkey bowl with hard-boiled egg | 520 | 9 g | 36 g |
| Spinach and roasted chicken bowl with avocado and low-fat ranch | 370 | 10 g | 26 g |
| Romaine and Italian meat bowl with Caesar dressing | 520 | 10 g | 26 g |
| Chicken steak and egg white omelet bowl with avocado | 250 | 6 g | 25 g |
| Italian antipasto salad | 390 | 10 g | 25 g |
| Express chef salad | 290 | 11 g | 25 g |
| Express turkey BLT salad | 240 | 9 g | 23 g |
| Egg omelet breakfast bowl with turkey sausage | 310 | 10 g | 19 g |
Source: Temple Health, "Wawa Recommendations" dietitian handout. Numbers are for the builds described, so a different dressing or extra cheese changes them.
Does Wawa sell protein shakes and protein snacks?
Yes. The cold case at most Wawa stores carries ready-to-drink protein shakes such as Fairlife Core Power, plus protein bars, hard-boiled eggs, cheese sticks and cottage cheese. Made-to-order smoothies are mostly fruit, and Wawa does not show their protein at the kiosk, so a bottled shake is the surer protein pick.
| Grab-and-go protein | Calories | Protein |
|---|---|---|
| Fairlife Core Power protein shake | 180 | 26 g |
| EVOLVE plant-based protein shake | 140 | 20 g |
| Quest protein chips | 140 | 18 g |
| Cottage cheese and pineapple | 110 | 13 g |
| Express hard-boiled eggs | 160 | 12 g |
| RXBAR | 210 | 12 g |
| Express cheese sticks | 80 | 8 g |
Source: Temple Health dietitian handout. Brands on the shelf vary by store.
What are the unhealthiest foods at Wawa?
The heaviest Wawa orders are large milkshakes, loaded fries and Classic cheesesteaks, each close to or above a third of a 2,000-calorie day. Dietitians quoted by Washingtonian also flag sodium: they measured a Meatball Classic hoagie at 4,540 mg, about two days' worth, and called the sausage breakfast Classic possibly the unhealthiest item.
| Highest-calorie single items | Calories | Price |
|---|---|---|
| Cheesecake Milkshake (seasonal) | 850–1,100 | $4.29–$5.29 |
| Chocolate Milkshake | 800–1,050 | $3.79–$4.79 |
| Vanilla Milkshake (24 oz) | 1,030 | $4.79 |
| Coffee Milkshake | 780–1,020 | $3.99–$4.99 |
| Strawberry Milkshake | 750–1,000 | $3.79–$4.79 |
| Cookies & Cream Milkshake (16 oz) | 950 | $5.29 |
| Classic Philly Cheesesteak Classic | 900 | $9.99 |
| Meatball Marinara Classic Hoagie | 870 | $8.99 |
Sodium
Washingtonian's dietitians measured 1,640 mg of sodium in a sausage, egg and cheese biscuit Sizzli, and Philadelphia Magazine counted 2,460 mg in the Big Bacon Cheese Dog.
Sugar
Philly Mag's dietitian found 56 g of sugar in a BBQ cheesesteak Classic and 65 g in a 16 oz white chocolate latte with whipped cream and drizzle.
Dated figures
Those articles are from 2018 and 2019, and recipes change. Use them as a guide to which items run high, and check the Wawa calculator for today's numbers.
How can I make a Wawa order healthier?
Small changes on the kiosk make the biggest difference: order a hoagie bowl or wheat roll, choose egg whites, pick broth soups over cream soups, get sauces on the side and size down sweet drinks. Each swap keeps the meal you wanted while cutting calories, sodium or sugar, and the kiosk shows the new total.
Wheat instead of white
Washingtonian's dietitians point out that the wheat roll has about three times the fiber of white, which keeps you full longer for a similar calorie count.
Bowl instead of a roll
Wawa's hoagie bowls put the hoagie fillings over lettuce with no roll. A turkey bowl, for example, comes in lighter than a turkey Shorti, and it leaves room for a side.
Broth soup, not cream soup
Chicken noodle runs well below broccoli cheddar, chicken corn chowder and lobster bisque in every cup size, and tomato bisque sits close to chicken noodle.
Egg whites in breakfast
The kiosk offers egg whites in place of whole eggs in most breakfast items, which trims fat while keeping the protein.
Smaller latte, no drizzle
Philadelphia Magazine's dietitian halved the sugar in a specialty latte by going from 16 oz to 12 oz with 2% milk and no chocolate drizzle.
Sauce on the side
Ranch, mayo and BBQ sauce add up fast; Philly Mag flags BBQ-named items as among the most sugary. Ask for sauce on the side and use half.
How many calories are in a typical Wawa order?
A light Wawa lunch with a drink lands around 400 to 600 calories, while a cheesesteak, fries and milkshake can pass 2,000. These six real orders, from Philadelphia to Orlando, are counted from the menu data to show how far apart a careful order and a treat order sit.
Night shift in Philadelphia
A nurse wants a filling meal for about 600 calories at 2 a.m.
- Turkey Shorti Hoagie450 cal
- Chicken Noodle150–320 cal
- Unsweetened Iced Tea0 cal
600 cal$11.97 before tax
Study session in Princeton, NJ
A student wants a cheap snack under 400 calories.
- Cheese Pizza Slice (1 slice)290 cal
- Mozzarella String Cheese80 cal
370 cal$4.28 before tax
Gym lunch in Wilmington, DE
Chris wants the most protein for his calories.
- Chicken Steak & Egg White Omelet Bowl210 cal
- Grilled Chicken Ciabatta490 cal
- Chocolate Milk160 cal
860 cal$15.47 before tax
Road trip stop near Annapolis, MD
A family of three keeps lunch light.
- Turkey Junior Hoagie200 cal
- Ham Junior Hoagie220 cal
- Veggie Shorti Hoagie310 cal
- Fruit Cup70 cal
- Apple Juice Box90 cal
890 cal$17.95 before tax
Beach day in Norfolk, VA
Two friends cool off without a milkshake.
- Mixed Berry Smoothie (16 oz)250 cal
- Peach Smoothie (16 oz)240 cal
490 cal$8.58 before tax
Treat night in Orlando, FL
Sam goes all in, for comparison.
- Classic Philly Cheesesteak Classic900 cal
- Cheese Fries550–600 cal
- Vanilla Milkshake (24 oz)1,030 cal
2,480 cal$19.27 before tax
Common Wawa nutrition questions and how to fix them
Most nutrition confusion at Wawa comes from custom builds, numbers that differ between websites, seasonal items that are missing from calculators, and the kiosk showing calories but not protein or sodium. Each card gives the quickest way to get a number you can trust for the order you actually place.
Numbers differ between sites
App databases are often user-entered and years old. Trust Wawa's own calculator first, then the kiosk total for your build.
My custom build is not listed
Start from the closest standard item, then add toppings on the kiosk and read the updated calorie count before paying.
I need protein or sodium
Build the same item in the wawa.com calculator, which lists protein, sodium and sugar that the in-store screen leaves out.
Seasonal item missing
Limited-time items such as the Gobbler are added late or not at all on third-party sites. Check the kiosk while the item is on sale.
Smoothie numbers look low
Sizes matter: many sites list the 16 oz cup. The 24 oz cup has noticeably more, as the chart above shows.
My salad has more calories than a hoagie
Dressings, cheese and croutons add up. Choose a light vinaigrette, ask for it on the side and use half.
Wawa nutrition FAQ
Is Wawa food healthy?
It can be. Wawa sells plenty of balanced choices, such as hoagie bowls, broth soups, egg white breakfasts, fruit cups and grab-and-go protein snacks, alongside heavy cheesesteaks, loaded fries and milkshakes. Because most food is made to order, you control the bread, cheese and sauce, which decide most of the calories.
Are Wawa smoothies healthy?
Fruit smoothies are lighter than milkshakes but still high in sugar, since most of the calories come from fruit and sweetened bases. Order the 16 oz cup, choose a fruit-only flavor and treat it as a snack or dessert. If it has to be a meal, pair it with eggs or a cheese stick for staying power.
Does Wawa list sodium and allergens?
The touchscreen kiosk shows calories only. For sodium, fat, sugar and allergens, use the nutrition calculator on wawa.com or ask the store team for ingredient details. People with serious allergies should ask before ordering, since food is prepared on shared equipment.
Is there a Wawa nutrition PDF?
Yes, Wawa has published two short healthy-eating guides as PDFs: meal ideas at 500 calories or under, and a one-day meal plan with calorie ranges for each meal. They show a selection of items, not the full menu, so the online calculator is the place for everything else.
Is Wawa good for weight loss?
It can fit a weight-loss plan if you pick before you are hungry. A Junior hoagie or hoagie bowl, a broth soup and unsweetened tea make a lunch well under 500 calories. Plan the order in the calculator above, then keep the same order on the kiosk so add-ons do not creep in.
Does Wawa have low-carb or keto options?
Yes. The breakfast bowls, hoagie bowls, salads, hard-boiled eggs and cheese sticks all skip the bread, and protein shakes such as Core Power are low in sugar. Watch the sauces, which can hide sugar, and skip the tortilla chips and fruit cups if you are strict about carbs.