Nutrition comparison · official data
Sheetz vs Wawa Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from Sheetz's and Wawa's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories41 g44 gProtein Parm Sub - HalfShorti hoagie: Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie
- Calories in that order460430
- Signature item: calories620620Boss Bacon BurgerShorti Roll + Breaded Chicken Parmesan Hoagie, Shorti
- Signature item: sodium (daily value 2,300 mg)1,370 mg1,860 mg
- Menu items, sizes and ingredients783854
- Most protein for 500 calories or less: 44 g (430 calories) at Wawa for a Shorti hoagie with Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie, against 41 g (460 calories) at Sheetz for the Protein Parm Sub - Half.
- Sodium in one signature item each: 1,370 mg (60% of the daily value) at Sheetz for the Boss Bacon Burger, and 1,860 mg (81%) at Wawa for the Shorti Roll + Breaded Chicken Parmesan Hoagie, Shorti.
- Main dishes under 500 calories: 29 of 74 at Sheetz, and 26 of 136 at Wawa.
- Sheetz lists 783 menu items, sizes and ingredients; Wawa lists 854.
The details
Head to Head
| Sheetz | Wawa | |
|---|---|---|
| Most protein under 500 calories | 41 g, 460 calProtein Parm Sub - Half | 44 g, 430 calShorti hoagie: Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie |
| Signature item | 620 cal, 34 g proteinBoss Bacon Burger | 620 cal, 35 g proteinShorti Roll + Breaded Chicken Parmesan Hoagie, Shorti |
| Sodium in that item | 1,370 mg (60% of daily value) | 1,860 mg (81% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 783 | 854 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at Sheetz and Wawa
Sheetz's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Protein Parm Sub - Half | 460 | 41 g | 1,520 mg |
| Catina Bowl | 420 | 29 g | 1,160 mg |
| Primo Turkey Sub - Half | 400 | 25 g | 950 mg |
| Farmhouse Cheddar Flatbread | 340 | 24 g | 1,060 mg |
| Mozzarella Filled Bosco Sticks | 440 | 24 g | 620 mg |
| Farmhouse Keto Cup | 350 | 22 g | 800 mg |
Wawa's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Roasted Chicken Caesar Wrap | 490 | 35 g | 1,360 mg |
| Oven Roasted Turkey Wrap | 480 | 32 g | 1,690 mg |
| Original Roasted Chicken Sandwich | 400 | 31 g | 1,270 mg |
| Spicy Roasted Chicken Bowl | 440 | 30 g | 1,920 mg |
| Roasted Chicken Fajita Bowl | 310 | 25 g | 1,590 mg |
| No-Bun Crispy Chicken Sandwich | 350 | 24 g | 910 mg |
Try them
Example Orders
Sheetz
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Boss Bacon Burger and Fryz | 860 | 37 g | 1,710 mg |
| 8 Chicken Shnuggetz and Curly Fryz | 720 | 30 g | 2,320 mg |
| Mozzarella Sticks and a regular Coke | 680 | 21 g | 1,015 mg |
| Steakhouse Cutz Classic and Onion Petals | 920 | 36 g | 2,230 mg |
| Lighter: Chicken & Rice Bowl and a Coke Zero | 230 | 20 g | 830 mg |
| Bacon, egg and cheese burrito with cold brew | 285 | 11 g | 545 mg |
Wawa
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Chicken Parmesan Shorti and fries | 880 | 38 g | 2,590 mg |
| Classic Roasted Chicken Chipotle on wheat | 830 | 78 g | 2,140 mg |
| Classic Crispy Chicken Sandwich and fries | 870 | 33 g | 2,350 mg |
| Bacon, egg and cheese Sizzli with a hashbrown and iced coffee | 700 | 19 g | 1,185 mg |
| All American Cheeseburger and fries | 860 | 32 g | 1,960 mg |
| Lighter: Roasted Chicken Fajita Bowl and cold brew | 325 | 25 g | 1,595 mg |
| Pepperoni personal pizza | 750 | 30 g | 1,890 mg |
Sheetz vs Wawa FAQ
Is Sheetz or Wawa healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 41 g at Sheetz and 44 g at Wawa. Comparing one signature item each: 620 calories and 1,370 mg of sodium at Sheetz for the Boss Bacon Burger, against 620 calories and 1,860 mg at Wawa for the Shorti Roll + Breaded Chicken Parmesan Hoagie, Shorti. Build your usual order in both calculators to compare exactly.
Which has more protein, Sheetz or Wawa?
Under 500 calories, Wawa comes out ahead: 41 g (460 calories) at Sheetz for the Protein Parm Sub - Half, and 44 g (430 calories) at Wawa for a Shorti hoagie with Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie.
Which has less sodium, Sheetz or Wawa?
It depends on the order. Comparing one signature item each: 1,370 mg at Sheetz for the Boss Bacon Burger, and 1,860 mg at Wawa for the Shorti Roll + Breaded Chicken Parmesan Hoagie, Shorti. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our Sheetz calculator and Wawa calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.