For many people, Wawa is a go-to destination for quick snacks and on-the-go meals. Although it’s easy to indulge in some of their more indulgent options like hoagies and fried foods, there are healthier options available. But with all the different options on their menu, it can be quite challenging to figure out what the healthiest thing to eat at Wawa actually is.
Thankfully, with a little bit of effort and knowledge about nutrition, anyone can find healthy options at Wawa that neither skimp on taste nor nutrition. Whether you’re looking for a hearty breakfast, a light lunch or a snack, there are plenty of choices available that can fit any dietary requirements. And with more people becoming health-conscious, it’s nice to know that Wawa has adapted their menu to include healthier options.
So, if you’re wondering what the healthiest thing to eat at Wawa is, don’t worry, we’ve got you covered. In this article, we’ll take a deep dive into some of the best options available at Wawa that can help satisfy your cravings without sacrificing your health goals. From fresh fruits to tasty salads, we’ll make sure you leave Wawa with a happy tummy and a happy heart.
Healthy food options at Wawa
Wawa may not be known for its health food options, but there are actually quite a few healthy choices available at this popular convenience store chain. One of the best options for a healthy meal at Wawa is to go for a wrap.
Wraps are a great choice for those looking for a healthy, filling meal. They are typically made with a whole wheat tortilla, which provides a healthy dose of fiber and complex carbohydrates. Plus, most Wawa wraps are loaded with fresh vegetables, lean protein, and healthy fats, making them a well-rounded and nutritious meal option.
Top healthy wrap options
- Chipotle Chicken Wrap
- Roasted Veggie Wrap
- Turkey & Hummus Wrap
Building your own healthy wrap
If you’re not a fan of the pre-made wrap options at Wawa, you can always build your own. Start with a whole wheat tortilla and add your choice of lean protein (such as grilled chicken or turkey), plenty of veggies (like lettuce, tomato, cucumber, and peppers), and a healthy fat (such as avocado or hummus).
Be sure to avoid adding any high-fat or high-calorie condiments (such as mayonnaise or ranch dressing) and opt for a lighter dressing or sauce instead (such as balsamic vinaigrette or salsa).
Nutrition information for Wawa wraps
For those who are looking to keep track of their nutrient intake, Wawa provides detailed nutrition information for all of their menu items on their website. Below is a breakdown of the nutritional information for some of the most popular Wawa wraps:
| Wrap | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Chipotle Chicken Wrap | 500 | 18g | 52g | 29g |
| Roasted Veggie Wrap | 400 | 15g | 50g | 20g |
| Turkey & Hummus Wrap | 430 | 14g | 55g | 25g |
Overall, if you’re looking for a healthy and convenient meal option, a wrap from Wawa is a great choice. Just be sure to choose a whole wheat tortilla, load up on fresh veggies, and keep an eye on your condiment choices.
Nutritional Values of Menu Items at Wawa
When trying to choose healthy options at Wawa, it’s important to pay attention to the nutritional values of the menu items. Wawa offers a wide range of options from breakfast sandwiches to salads and wraps. Here are some tips for making healthier choices at Wawa:
- Choose whole wheat options: Look for items that are made with whole wheat bread or wraps. These options will provide more fiber and nutrients compared to white bread or wraps.
- Load up on veggies: Choose items that have a lot of vegetables like salads or veggie wraps. Vegetables provide important vitamins, minerals, and fiber.
- Avoid added sugars: Many sweetened drinks like soda and frappes are loaded with added sugar. Opt for unsweetened iced tea or water instead.
In addition to these tips, it’s also important to pay attention to the nutritional values of specific menu items. Wawa provides the nutritional information for all their menu items online and in-store. Here are some examples:
| Menu Item | Calories | Saturated Fat (g) | Sodium (mg) | Total Carbohydrates (g) | Protein (g) |
|---|---|---|---|---|---|
| Chicken Caesar Salad | 370 | 5 | 1200 | 10 | 33 |
| California Turkey Club Wrap | 580 | 13 | 1600 | 55 | 37 |
| Classic Oatmeal | 210 | 0 | 130 | 43 | 6 |
From the table, it’s clear that some options are healthier than others. The Classic Oatmeal is a good choice for breakfast since it’s low in calories and high in fiber. The California Turkey Club Wrap, on the other hand, is high in calories and sodium, making it a less healthy option.
Low-calorie options at Wawa
While Wawa is known for its delicious sandwiches, soups, and hoagies, not all items on their menu fall under the healthy category. Luckily, Wawa does have some options that are low in calories but still packed with flavor.
- The Turkey and Avocado Wrap is a great choice for those looking to stay light on calories. Clocking in at only 345 calories, this wrap is made with lean turkey, avocado, lettuce, tomato, and a tangy spread on a whole wheat wrap.
- An alternative option is the Veggie and Hummus Hoagie, which is only 280 calories. This sandwich is a vegetarian’s dream, filled with roasted red peppers, cucumbers, onions, lettuce, tomato, and a creamy hummus spread on a whole wheat hoagie roll.
- If you’re in the mood for a salad, Wawa offers a variety of options. The Apple Harvest Chicken Salad is a tasty choice, with grilled chicken, apples, cranberries, bleu cheese, and almonds on top of mixed greens and spinach. Coming in at only 380 calories, this salad is a healthy and satisfying option.
But it’s important to note that not all salads at Wawa are created equal. Some salads, like the Chicken Caesar Salad, can exceed 500 calories due to the high-fat Caesar dressing. Always ask for dressing on the side and opt for a vinaigrette or oil-based dressing to cut back on unnecessary calories.
Here’s a table of some low-calorie options at Wawa:
| Item | Calories |
|---|---|
| Turkey and Avocado Wrap (whole wheat) | 345 |
| Veggie and Hummus Hoagie (whole wheat) | 280 |
| Apple Harvest Chicken Salad | 380 |
| Chicken Noodle Soup (small) | 85 |
| Hard-boiled Egg | 70 |
| Clementine | 35 |
With these options, you can still enjoy a meal at Wawa without overindulging in high-calorie sandwiches and hoagies. Remember to check the nutrition information and choose wisely for a balanced and nutritious meal.
High-protein choices at Wawa
When it comes to finding healthy food options at Wawa, protein is key. Not only does it help with muscle building and repair, but it also helps keep you feeling fuller for longer periods of time. Here are some high-protein choices at Wawa:
- Egg White Omelet – This breakfast option is packed with 28 grams of protein and only 270 calories. It’s made with egg whites, spinach, mushrooms, and Swiss cheese for a delicious start to your day.
- Grilled Chicken Wrap – This wrap is a great option for lunch with 30 grams of protein and 470 calories. It includes grilled chicken, lettuce, tomato, and honey mustard dressing all wrapped up in a whole wheat tortilla.
- Grilled Chicken Sandwich – Another great option for lunch is the grilled chicken sandwich with 32 grams of protein and 470 calories. It’s made with grilled chicken breast, lettuce, tomato, and honey mustard dressing on a whole wheat bun.
Protein Bowls
Wawa now offers protein bowls as a healthy food option. These bowls are packed with protein and a variety of healthy ingredients. You can choose from options such as the “Power Breakfast Bowl” with hard boiled eggs, quinoa, and avocado or the “Mediterranean Salad Bowl” with grilled chicken, feta cheese, and hummus. These bowls are a great way to get a satisfying meal with a balanced amount of protein and other essential nutrients.
Protein Content of Wawa Foods
If you’re trying to keep track of your protein intake, you can also check the protein content of different Wawa foods. Here’s a table with some popular options:
| Food Item | Protein (g) |
|---|---|
| Grilled Chicken | 19 |
| Hard Boiled Eggs | 6 |
| Roast Beef | 18 |
| Turkey Breast | 9 |
By choosing high-protein options at Wawa and keeping track of your protein intake, you can make sure you’re eating a balanced and nutritious diet while on the go.
Vegetarian and vegan options at Wawa
If you are a vegetarian or vegan, finding healthy food options can be challenging at Wawa. However, with the increasing demand for plant-based options, the convenience store chain has started to offer a range of vegetarian and vegan alternatives.
Here are some of the healthiest vegetarian and vegan food items you can find at Wawa:
- Black Bean Burger:
Wawa’s black bean burger is a great vegetarian option that is not only healthy but also delicious. It is made with black beans, roasted corn, and red peppers and comes served on a multigrain bun. It is a good source of protein and dietary fiber. - Hummus Veggie Wrap:
This wrap is vegan and comes loaded with tasty veggies like cucumbers, spinach, carrots, and red peppers. It also has hummus as a spread that adds creaminess and healthy fats to the wrap. You can also order it without the wrap for a lighter option. - Mediterranean Bowl:
The Mediterranean bowl is another vegan option that is full of flavor and nutrition. It includes quinoa, chickpeas, roasted tomatoes, cucumbers, and feta cheese. You can also opt for a tofu substitute instead of the feta cheese to make it completely vegan.
When it comes to vegan and vegetarian options, it is essential to pay attention to the ingredients to ensure that there are no animal products or by-products. Some other vegan and vegetarian options at Wawa include salads, veggie quesadillas, and the make-your-own sandwich bar, where you can customize your sandwich with various veggie and sauce options.
If you are looking for a light snack, Wawa also offers fresh fruit cups, veggie cups, and various smoothies that are vegan-friendly. They also offer almond milk for coffee and tea drinks, making it easier for those following a plant-based diet to find suitable and healthy options.
| Food Item | Vegan | Vegetarian | Healthy Attributes |
|---|---|---|---|
| Black Bean Burger | Yes | Yes | Good source of protein and dietary fiber |
| Hummus Veggie Wrap | Yes | No (contains dairy) | Loaded with veggies and healthy fats from hummus spread |
| Mediterranean Bowl | Yes (without feta cheese) | Yes (with feta cheese) | High in protein and fiber from quinoa and chickpeas |
Overall, Wawa has made some strides in providing healthy vegetarian and vegan options that are both convenient and tasty. With these options, you can still maintain a healthy lifestyle while on the go.
Best Breakfast Options for a Healthy Start at Wawa
Wawa is known for its convenience and quick service, which makes it a go-to spot for breakfast on the go. However, it can be challenging to find healthy options at this popular convenience store. In this section, we will explore the best breakfast options for a healthy start at Wawa.
- Egg White Omelet – With only 110 calories and 10 grams of protein, the egg white omelet is an excellent choice for a low-calorie breakfast. You can also add veggies to make it even healthier.
- Oatmeal – The oatmeal at Wawa is a simple yet satisfying breakfast option. It is high in fiber and low in sugar, making it an ideal option for those watching their sugar intake.
- Fruit Cup – If you’re looking for a light breakfast option, the fruit cup is an excellent choice. It’s packed with vitamins and minerals and contains no added sugars.
If you’re in the mood for a heartier breakfast, Wawa offers some great sandwich options too. To make them healthier, you can customize them with the following tips:
- Choose Whole-grain Bread – Whole-grain bread is high in fiber, which makes you feel fuller for longer, and it’s more nutritious than white bread.
- Go Easy on the Sauce – Wawa sandwiches come with sauces like mayo or oil and vinegar dressing. By asking for less or skipping the sauce altogether, you can save on calories and unhealthy fats.
- Load Up on Veggies – Adding veggies to your breakfast sandwich boosts its nutritional content and adds flavor without adding too many calories.
If you’re looking for a protein-packed breakfast option, Wawa also has several breakfast bowls that are loaded with protein. For example, the turkey sausage breakfast bowl contains 20 grams of protein and only 4 grams of sugar, making it an excellent option for those on a low-carb diet.
| Breakfast Bowl | Protein (g) | Sugar (g) |
|---|---|---|
| Turkey Sausage Breakfast Bowl | 20 | 4 |
| Bacon Breakfast Bowl | 26 | 1 |
| Steak, Egg, and Cheese Breakfast Bowl | 31 | 2 |
Overall, Wawa offers many healthy breakfast options that are low in calories, high in protein, and packed with nutrients. By choosing whole-grain bread, loading up on veggies, and going easy on the sauce, you can customize your breakfast sandwich to make it a healthier option.
Wawa desserts that won’t wreck your diet
If you have a sweet tooth, it’s easy to be tempted by the display of cupcakes, donuts, and other sugary treats at Wawa. However, consuming excessive amounts of sugar and carbs can be detrimental to your health, leading to weight gain and diseases like diabetes. Luckily, Wawa does offer some dessert options that won’t completely ruin your diet.
- Wawa Apple Slices – These fresh, sliced apples are a healthier alternative to traditional desserts. They are low in calories, high in fiber, and provide a good source of vitamin C.
- Fruit cups – Wawa offers pre-packaged fruit cups that contain a variety of fruit such as pineapple, mango, and berries. These cups are another excellent option for satisfying your sweet cravings while also providing your body with essential nutrients.
- Yogurt Parfait – Wawa’s yogurt parfaits are made with low-fat yogurt, granola, and fresh fruit. They are a great source of protein, fiber, and calcium that can help keep you feeling full for longer.
If you want to indulge in something a little more decadent, Wawa has some dessert options that you can enjoy in moderation:
The Wawa Chocolate Chip Cookie is a classic choice that is sure to satisfy your sweet tooth. While it’s not the healthiest option, one cookie won’t completely derail your diet.
| Nutrition Information for one Wawa Chocolate Chip Cookie |
|---|
| Calories: 270 |
| Total Fat: 13g |
| Saturated Fat: 6g |
| Cholesterol: 30mg |
| Sodium: 230mg |
| Total Carbohydrates: 34g |
| Dietary Fiber: 1g |
| Sugars: 20g |
| Protein: 3g |
When it comes to choosing a healthier dessert option at Wawa, it’s important to read the nutrition information to make an informed decision. Take the time to evaluate the ingredients and choose desserts that contain whole grains, fresh fruits, lean proteins, and other healthier options. Remember, indulging in your sweet tooth is okay once in a while as long as you do it in moderation!
What is the healthiest thing to eat at Wawa?
1. What are some low-carb options at Wawa?
Some great low-carb options at Wawa include the California turkey club salad, cold cuts on a hoagie without the bread, and grilled chicken strips.
2. Are there any vegetarian options?
Yes, there are several vegetarian options at Wawa such as the veggie wrap, veggie quesadilla, and hummus and veggie snack box.
3. What are some healthy breakfast choices at Wawa?
Some healthy breakfast options at Wawa include the egg white, spinach and feta breakfast sandwich, oatmeal, and Greek yogurt parfait.
4. Can I order a healthy salad at Wawa?
Absolutely, Wawa offers several pre-made salads that are nutritious and filling such as the grilled chicken Greek salad and the harvest turkey salad.
5. What should I avoid when trying to eat healthy at Wawa?
Avoid processed and fried foods, sugary drinks and snacks, and high-calorie condiments such as mayonnaise and ranch dressing.
6. Can I customize my order to make it healthier?
Yes, you can customize your order by choosing healthier toppings, asking for no mayo or cheese, and opting for a lettuce wrap instead of bread.
7. Are there any healthy snack options at Wawa?
Yes, there are many healthy snack options at Wawa including fresh fruit, hard-boiled eggs, string cheese, and almonds.
Closing Thoughts
Now you know what the healthiest things to eat at Wawa are! From low-carb options to vegetarian choices, there is something for everyone. Remember to avoid processed and fried foods and choose healthier toppings to customize your order. Thank you for reading, and we hope to see you again soon at Wawa!