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Wawa: high-protein, low-calorie picks

Here are the 852 Wawa items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Wawa published, as listed on nutritionix.com.

463 items are 400 calories or less. 129 have 30 g of protein or more. The most protein at 400 calories or less is Mediterranean Roasted Chicken Salad (40 g).

Most protein, 400 calories or less

Wawa: most protein at 400 calories or less
ItemCalProteinCarbsFat
Mediterranean Roasted Chicken Salad1 serving400402914
Chef Salad1 serving330331217
Create Your Own Roasted Chicken Sandwich1 serving29031324
Orginal Roasted Chicken Sandwich1 serving400313416
Italian Antipasto Salad1 serving33028921
Roasted Chicken Strip1 serving1202522
Turkey, Bacon & Ranch Salad1 serving250251110
Roasted Chicken Fajita Bowl1 serving31025299
Chicken Strips, 51 serving400253018
No-Bun Crispy Chicken Sandwich1 serving350242418

Most protein, 400 to 600 calories

Wawa: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Parmesan Crispy Chicken Sandwich1 serving600385427
Roasted Chicken Caesar Wrap1 serving490354619
Roasted Chicken Cheesesteak Panini1 serving540357215
Oven Roasted Turkey Wrap1 serving480324817
Breaded Chicken BLT Salad1 serving600314032
Spicy Roasted Chicken Bowl1 serving440304415
Create Your Own Crispy Chicken Sandwich1 serving510305420
Create Your Own Spicy Crispy Chicken Sandwich1 serving520305520
Honey Hot Crispy Chicken Sandwich1 serving530305920
Burger Salad1 serving540301141

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Wawa: protein per 100 calories
ItemCalProteinPer 100 cal
Roasted Chicken Strip1 serving1202520.8
Create Your Own Roasted Chicken Sandwich1 serving2903110.7
Mediterranean Roasted Chicken Salad1 serving4004010.0
Chef Salad1 serving3303310.0
Turkey, Bacon & Ranch Salad1 serving2502510.0
Italian Antipasto Salad1 serving330288.5
Roasted Chicken Fajita Bowl1 serving310258.1
Orginal Roasted Chicken Sandwich1 serving400317.8
Roasted Chicken Fajita Quesadilla1 serving650477.2
Roasted Chicken Caesar Wrap1 serving490357.1

High-protein breakfast

Wawa: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Ham, Egg & Cheese Sizzli Croissant1 serving420222526
Sausage, Egg & Cheese Sizzli Bagel1 serving570224734
Pork Roll, Egg & Cheese Sizzli Bagel1 serving450214821
Double Bacon, Egg & Cheese Sizzli Croissant1 serving510212637
French Toast, Egg and Bacon Bowl1 serving570215828
Bacon, Egg and Cheese Sizzli Bagel1 serving440204821
Chorizo, Egg & Cheese Sizzli Croissant1 serving520202638
Sausage, Egg & Cheese Sizzli Croissant1 serving570202543

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Questions

What item under 1,000 calories has the most protein at Wawa?

Roasted Chicken Bacon Ranch Quesadilla (1 serving): 52 g protein, 770 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Wawa?

At 400 calories or less, the most protein comes from Mediterranean Roasted Chicken Salad (1 serving): 40 g protein, 400 calories; Chef Salad (1 serving): 33 g protein, 330 calories; Create Your Own Roasted Chicken Sandwich (1 serving): 31 g protein, 290 calories.

What is a high-protein breakfast at Wawa?

Ham, Egg & Cheese Sizzli Croissant (1 serving): 22 g protein, 420 calories; Sausage, Egg & Cheese Sizzli Bagel (1 serving): 22 g protein, 570 calories; Pork Roll, Egg & Cheese Sizzli Bagel (1 serving): 21 g protein, 450 calories.

Where do these Wawa numbers come from?

From the nutrition information Wawa publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.

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