Wawa shows full nutrition on the touchscreen as you build your order — calories, protein and sodium update with every topping you add or remove. This guide collects the figures for the whole menu, with the conflicts between sources stated where trackers disagree, and the light and heavy ends of the board ranked side by side.
About the numbers: calories and protein come from Wawa’s own nutrition data as captured by trackers in November 2026. Where two trackers disagree on the same item, both figures are listed. Sodium, sugar and fiber are omitted throughout this article: no consistent current source publishes them for the full Wawa menu, and we will not guess them. For sodium specifically, check the touchscreen at order time — it shows the figure for your exact build.
Hoagies & Hot Sandwiches Nutrition
Hoagies are the calorie center of the Wawa menu. A Veggie Shorti at 310 calories is the lightest sandwich; a whole pepperoni pizza at 2,040 is the heaviest single item anywhere on the board. The Italian Shorti is the one figure to be careful with — trackers report 500, 540 and 620 calories for it, and the truth is that the build changes the number.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Italian Shorti Hoagie | 500 (also listed 540, 620) | — | 1,420 mg* |
| Turkey Shorti Hoagie | 390 (also listed 490) | 38 g* | 1,180 mg* |
| Ham Shorti Hoagie | 410 (also listed 530) | 32 g* | 1,260 mg* |
| Veggie Shorti Hoagie | 310 | — | — |
| Tuna Shorti Hoagie | 470 | — | — |
| Roast Beef Shorti Hoagie | 430 | — | — |
| Chicken Salad Shorti Hoagie | 460 | — | — |
| Italian Classic Hoagie | 680 | — | — |
| Chicken Cheesesteak | 610 (also listed 780) | 48 g* | 1,540 mg* |
| Classic Philly Cheesesteak | 780 | — | — |
| Meatball Classic Hoagie | 720 | — | — |
| Buffalo Chicken Hoagie | 650 | — | — |
* Protein and sodium figures marked with an asterisk come from a single tracker capture (thewawamenu.us) and are not confirmed by a second source. The roast beef Classic at 420 calories is lower than the roast beef Shorti at 430 — a source anomaly worth noting rather than smoothing over.
Breakfast Nutrition
Breakfast at Wawa runs from the 170-calorie oatmeal to the 640-calorie Double Meat Sizzli. The Sizzli conflicts are worth knowing: the sausage croissant is listed at both 540 and 520 calories, and the bacon croissant at both 480 and 410. Both figures are real captures from different dates — the recipe has not changed, the captures have. Compare with the McDonald’s menu and the Chick-fil-A menu — Wawa’s Sizzli holds its own on both price and calories.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Sausage, Egg & Cheese Sizzli (Croissant) | 540 (also listed 520) | — | — |
| Bacon, Egg & Cheese Sizzli (Croissant) | 480 (also listed 410) | — | — |
| Sausage, Egg & Cheese Sizzli (Bagel) | 500 | — | — |
| Ham, Egg & Cheese Sizzli (Croissant) | 450 | — | — |
| Sizzli Burrito | 380 | — | — |
| Egg White Sizzli | 320 | — | — |
| Double Meat Sizzli | 640 | — | — |
| Breakfast Burrito (Sausage) | 620 | — | — |
| Breakfast Burrito (Bacon) | 570 | — | — |
| Breakfast Bowl | 480 | — | — |
| Avocado Toast | 340 | — | — |
| Oatmeal | 170 | — | — |
| Hash Brown | 290 | — | — |
Drinks Nutrition
Drinks are where Wawa’s range is widest: black coffee at 5 calories, an unsweetened iced tea at 0, and a Cookies & Cream milkshake at 950. The milkshakes are the calorie trap on the board — four of the five are 840 calories or more, which is more than most hoagies. For comparison, the Dunkin’ menu and the Starbucks menu both charge more for a plain coffee.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Hot Coffee (12 oz, black) | 5 | — | — |
| Hot Coffee (24 oz, black) | 10 | — | — |
| Cappuccino | 120 | — | — |
| Latte | 190 | — | — |
| Caramel Latte | 240 | — | — |
| Pumpkin Spice Latte | 310 | — | — |
| Iced Coffee (16 oz) | 60 | — | — |
| Original Cold Brew (16 oz) | 100 | — | — |
| Nitro Cold Brew | 5 | — | — |
| Iced Latte (16 oz) | 220 | — | — |
| Strawberry Banana Smoothie (16 oz) | 280 | — | — |
| Mixed Berry Smoothie (16 oz) | 250 | — | — |
| Vanilla Milkshake (16 oz) | 840 | — | — |
| Chocolate Milkshake (16 oz) | 890 | — | — |
| Cookies & Cream Milkshake (16 oz) | 950 | — | — |
| Iced Tea (16 oz, unsweetened) | 0 | — | — |
| Sweet Tea (16 oz) | 120 | — | — |
| Strawberry Lemonade (16 oz) | 160 | — | — |
Lightest vs Heaviest
The whole menu, ranked. If you are eating light, the fruit cup, the unsweetened iced tea and the oatmeal are the floor. If you are eating big, the whole pepperoni pizza, the Cookies & Cream shake and the Big Bacon Cheese Dog are the ceiling — each one is a meal and a half on its own.
| Item | Calories | Rank |
|---|---|---|
| Iced Tea (Unsweetened, 16 oz) | 0 | Lightest drink |
| Hot Coffee (12 oz, black) | 5 | Lightest hot drink |
| Fruit Cup | 70 | Lightest food |
| String Cheese | 90 | — |
| Kids’ Chicken Noodle Soup | 100 | — |
| Chicken Noodle Soup | 130 | — |
| Oatmeal | 170 | Lightest breakfast |
| Croissant (Plain) | 200 | — |
| Veggie Shorti Hoagie | 310 | Lightest sandwich |
| Big Bacon Cheese Dog | 810 | — |
| Chocolate Milkshake (16 oz) | 890 | — |
| Cookies & Cream Milkshake (16 oz) | 950 | Heaviest drink |
| Whole Cheese Pizza | 1,740 | — |
| Whole Pepperoni Pizza | 2,040 | Heaviest item |
How to Eat Light at Wawa
The touchscreen is your best tool: order any hoagie bowl-style with no roll and you drop roughly 150–200 calories from the sandwich. Swap a Sizzli croissant for a multigrain roll or go egg white — the Egg White Sizzli is 320 calories against the 540 of the sausage croissant. For drinks, black coffee is 5 calories and unsweetened iced tea is 0; the smoothies at 240–280 are the lightest blended drinks, and the milkshakes at 840–950 are a dessert, not a drink — the Dairy Queen menu is the benchmark for that category. For the full menu with prices, see the Wawa menu; for the builds that work bowl-style, see the Wawa secret menu guide.
FAQs
How many calories are in a Wawa Italian hoagie?
Trackers list the Italian Shorti at 500, 540 and 620 calories, and the Classic at 680. The spread comes from different builds and capture dates — the touchscreen shows the exact figure for your build. See the hoagies table above for both figures.
What is the healthiest thing at Wawa?
By calories, the fruit cup at 70 and the chicken noodle soup at 130. For a real meal, the Veggie Shorti at 310 calories or the Egg White Sizzli at 320 are the lightest full sandwiches on the board.
Does Wawa publish nutrition information?
Yes — the touchscreen shows full nutrition for your exact build as you order, and Wawa publishes a nutrition guide. Sodium, sugar and fiber are not published consistently across the full menu by any current source, so this article omits them rather than guessing.
How many calories is a Wawa milkshake?
A 16 oz milkshake runs 610–950 calories: Coffee 610, Vanilla 840, Strawberry 860, Chocolate 890, Cookies & Cream 950. The smoothies are lighter at 240–280 calories for the same size.
How many calories is a Sizzli?
320–640 calories depending on the build: Egg White 320, Sizzli Burrito 380, Ham Croissant 450, Bacon Croissant 480 (also listed 410), Sausage Bagel 500, Sausage Croissant 540 (also listed 520), Double Meat 640.
Conclusion
Wawa’s nutrition story is honest once you read it properly: a 70-calorie fruit cup and a 2,040-calorie whole pizza live on the same board, and the touchscreen tells you exactly where your order falls. The numbers to remember are the ones that repeat across sources — the Veggie Shorti at 310, the Egg White Sizzli at 320, black coffee at 5 — and the ones to be careful with are the ones that do not: the Italian Shorti, the chicken cheesesteak and the bacon Sizzli all carry conflicting captures, and the right answer is the figure on the screen in front of you. For prices, the Wawa menu has the full list; for the builds, the Wawa secret menu guide; for the deals, the Wawa coupons and deals guide.
