Healthy ordering guide · official data
Healthiest Wawa Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Wawa by calories, protein and sodium, using Wawa's own nutrition figures. "Filling" means at least 25 g of protein. Wawa lists a hoagie's roll apart from its fillings, so every hoagie here includes the roll named with it. Updated Oct 2026.
In brief
The Short Answer
The lightest Wawa meal with at least 25 g of protein is the Roasted Chicken Fajita Bowl: 310 calories, 25 g of protein and 1,590 mg of sodium.
For the most protein in 500 calories or less, order a Shorti hoagie with Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie: 44 g for 430 calories, with 2,080 mg of sodium.
Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a Classic hoagie with Wheat Classic Roll, Fajita Veggie with Provolone Cheese Hoagie: 570 calories, 27 g of protein and 960 mg of sodium (42% of the 2,300 mg daily value).
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Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Creamy Chipotle Oven Roasted Turkey Snack & Go Wrap | 240 cal | 15 g protein | 830 mg sodium | 6.3 |
| Breaded Chicken Strip Bowl | 240 cal | 15 g protein | 870 mg sodium | 6.3 |
| Crispy Cheese Chicken Taco | 290 cal | 15 g protein | 710 mg sodium | 5.2 |
| Roasted Chicken Fajita Bowl | 310 cal | 25 g protein | 1,590 mg sodium | 8.1 |
| Shorti hoagie: Wheat Shorti Roll, Scrambled Eggs Hoagie | 340 cal | 17 g protein | 690 mg sodium | 5.0 |
| No-Bun Crispy Chicken Sandwich | 350 cal | 24 g protein | 910 mg sodium | 6.9 |
| No-Bun Burger | 360 cal | 20 g protein | 370 mg sodium | 5.6 |
| Shorti hoagie: Shorti Roll, Fajita Veggie with Provolone Cheese Hoagie | 360 cal | 15 g protein | 700 mg sodium | 4.2 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Shorti hoagie: Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie | 430 cal | 44 g protein | 2,080 mg sodium | 10.2 |
| Shorti hoagie: Shorti Roll, Roasted Chicken Chipotle Hoagie | 500 cal | 40 g protein | 1,300 mg sodium | 8.0 |
| Shorti hoagie: Wheat Shorti Roll, Honey Hot Oven Roasted Turkey Hoagie | 490 cal | 36 g protein | 2,020 mg sodium | 7.3 |
| Roasted Chicken Caesar Wrap | 490 cal | 35 g protein | 1,360 mg sodium | 7.1 |
| Shorti hoagie: Shorti Roll, BBQ Chicken Cheesesteak Hoagie | 500 cal | 35 g protein | 1,540 mg sodium | 7.0 |
| Shorti hoagie: Shorti Roll, Buffalo Sauce Chicken Cheesesteak Hoagie | 500 cal | 35 g protein | 2,140 mg sodium | 7.0 |
| Shorti hoagie: Wheat Shorti Roll, Cuban Hoagie | 400 cal | 34 g protein | 1,420 mg sodium | 8.5 |
| Shorti hoagie: Shorti Roll, BBQ Honey Smoked Turkey Hoagie | 500 cal | 33 g protein | 1,990 mg sodium | 6.6 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| No-Bun Burger | 360 cal | 20 g protein | 370 mg sodium16% DV | 5.6 |
| Shorti hoagie: Wheat Shorti Roll, Fajita Veggie with Provolone Cheese Hoagie | 370 cal | 18 g protein | 640 mg sodium28% DV | 4.9 |
| Shorti hoagie: Wheat Shorti Roll, Scrambled Eggs Hoagie | 340 cal | 17 g protein | 690 mg sodium30% DV | 5.0 |
| Crispy Cheese Chicken Taco | 290 cal | 15 g protein | 710 mg sodium31% DV | 5.2 |
| Shorti hoagie: Wheat Shorti Roll, Fajita Veggie with Ranch & Cheddar Cheese Hoagie | 450 cal | 18 g protein | 750 mg sodium33% DV | 4.0 |
| Creamy Chipotle Oven Roasted Turkey Snack & Go Wrap | 240 cal | 15 g protein | 830 mg sodium36% DV | 6.3 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| BBQ Bacon Cheeseburger, Double | 1,180 cal | 61 g protein | 1,880 mg sodium | 5.2 |
| Classic hoagie: Classic Roll, Gobbler Hoagie with Stuffing and Sweet Potato | 1,150 cal | 41 g protein | 2,630 mg sodium | 3.6 |
| Classic hoagie: Classic Roll, Meatball Parmesan Hoagie | 1,150 cal | 55 g protein | 5,380 mg sodium | 4.8 |
| French Onion Burger, Double | 1,080 cal | 53 g protein | 1,460 mg sodium | 4.9 |
| Classic hoagie: Classic Roll, Pepperoni Marinara Hoagie | 1,080 cal | 47 g protein | 3,320 mg sodium | 4.4 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Classic hoagie: Classic Roll, Meatball Parmesan Hoagie | 1,150 cal | 55 g protein | 5,380 mg sodium234% DV | 4.8 |
| Classic hoagie: Classic Roll, Honey Mustard Honey Smoked Turkey Hoagie | 810 cal | 49 g protein | 3,570 mg sodium155% DV | 6.0 |
| Classic hoagie: Classic Roll, Double Meat Turkey & Ham Hoagie | 670 cal | 64 g protein | 3,460 mg sodium150% DV | 9.6 |
| Shorti hoagie: Shorti Roll, Meatball Parmesan Hoagie | 740 cal | 35 g protein | 3,420 mg sodium149% DV | 4.7 |
| Classic hoagie: Classic Roll, Tripleta Hoagie | 960 cal | 69 g protein | 3,370 mg sodium147% DV | 7.2 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Roasted Chicken Strip | 120 cal | 25 g protein | 560 mg sodium | 20.8 |
| Garlic Knots, 2 | 220 cal | 6 g protein | 440 mg sodium | 2.7 |
| Chicken Strips, 3 | 240 cal | 15 g protein | 870 mg sodium | 6.3 |
| Fries | 260 cal | 3 g protein | 730 mg sodium | 1.2 |
| Garlic Knots, 3 | 330 cal | 9 g protein | 660 mg sodium | 2.7 |
| Buffalo Mac & Cheese, Small | 380 cal | 15 g protein | 1,160 mg sodium | 3.9 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: Roasted Chicken Fajita Bowl and cold brew | 325 cal | 25 g protein | 1,595 mg sodium | 7.7 |
| Bacon, egg and cheese Sizzli with a hashbrown and iced coffee | 700 cal | 19 g protein | 1,185 mg sodium | 2.7 |
| Pepperoni personal pizza | 750 cal | 30 g protein | 1,890 mg sodium | 4.0 |
| Classic Roasted Chicken Chipotle on wheat | 830 cal | 78 g protein | 2,140 mg sodium | 9.4 |
| All American Cheeseburger and fries | 860 cal | 32 g protein | 1,960 mg sodium | 3.7 |
| Classic Crispy Chicken Sandwich and fries | 870 cal | 33 g protein | 2,350 mg sodium | 3.8 |
| Chicken Parmesan Shorti and fries | 880 cal | 38 g protein | 2,590 mg sodium | 4.3 |
Healthy Wawa FAQ
What is the healthiest thing to order at Wawa?
The lightest Wawa meal with at least 25 g of protein is the Roasted Chicken Fajita Bowl: 310 calories, 25 g of protein and 1,590 mg of sodium. For the most protein in 500 calories or less, order a Shorti hoagie with Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie: 44 g for 430 calories, with 2,080 mg of sodium. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a Classic hoagie with Wheat Classic Roll, Fajita Veggie with Provolone Cheese Hoagie: 570 calories, 27 g of protein and 960 mg of sodium (42% of the 2,300 mg daily value). These picks rank calories, protein and sodium from Wawa's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Wawa under 500 calories?
A Shorti hoagie with Wheat Shorti Roll, Double Meat Turkey & Ham Hoagie: 44 g of protein for 430 calories, with 2,080 mg of sodium. Close behind: a Shorti hoagie with Shorti Roll, Roasted Chicken Chipotle Hoagie (40 g, 500 calories) and a Shorti hoagie with Wheat Shorti Roll, Honey Hot Oven Roasted Turkey Hoagie (36 g, 490 calories).
How can I make my Wawa order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Creamy Chipotle Oven Roasted Turkey Snack & Go Wrap (240 calories, 15 g), Breaded Chicken Strip Bowl (240 calories, 15 g), Crispy Cheese Chicken Taco (290 calories, 15 g). Go easy on the heaviest: BBQ Bacon Cheeseburger, Double has 1,180 calories. Lighter sides like Roasted Chicken Strip (120 calories) and Garlic Knots, 2 (220) keep the total down.
Which Wawa items are highest in sodium?
Among single main dishes, the saltiest are a Classic hoagie with Classic Roll, Meatball Parmesan Hoagie (5,380 mg, 234% of the daily value), a Classic hoagie with Classic Roll, Honey Mustard Honey Smoked Turkey Hoagie (3,570 mg, 155% of the daily value), a Classic hoagie with Classic Roll, Double Meat Turkey & Ham Hoagie (3,460 mg, 150% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Wawa healthy?
It depends on what you order. 42 of the 210 main dishes in our Wawa calculator are 500 calories or less. The example orders in our calculator run from 325 calories (Lighter: Roasted Chicken Fajita Bowl and cold brew) to 880 calories (Chicken Parmesan Shorti and fries). The lightest filling meal we found is the Roasted Chicken Fajita Bowl at 310 calories.
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About This Guide
Every number comes from Wawa's own published nutrition information, as used in our Wawa calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.