241 of 357 food orders · Updated
Wawa orders under 500 calories
241 Wawa orders come in under 500 calories. Here they are, most protein first.
Under 500 calories
241
food orders
Most protein
42 g
Roasted Chicken Caesar Salad · 360 cal
Lightest
60 cal
Honey Smoked Turkey
Wawa under 500 calories
Every Wawa order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roasted Chicken Caesar Salad | Salads & Bowls | 360 | 42 g | 20 g | 13 g |
| Lighter Style - Southwest Chicken Salad | Salads & Bowls | 380 | 38 g | 28 g | 13 g |
| Mediterranean Chicken Salad | Salads & Bowls | 290 | 35 g | 25 g | 6 g |
| Grilled Chicken with Broccoli Meal | Chicken | 250 | 33 g | 7 g | 10 g |
| Ham and Cheese Bagel Melt-FL | Sandwiches & Wraps | 480 | 33 g | 58 g | 13 g |
| Custom Roasted Chicken Salad | Salads & Bowls | 150 | 31 g | 2 g | 3 g |
| Roasted Chicken | Salads & Bowls | 150 | 31 g | 2 g | 3 g |
| Chef Salad | Salads & Bowls | 310 | 31 g | 11 g | 15 g |
| Spicy Chipotle Chicken Wrap | Chicken | 400 | 31 g | 35 g | 15 g |
| Chicken Caesar Wrap | Chicken | 450 | 31 g | 36 g | 21 g |
| Chicken Caesar Salad | Salads & Bowls | 470 | 31 g | 15 g | 32 g |
| Ham and Cheese Bagel Melt | Sandwiches & Wraps | 480 | 31 g | 59 g | 14 g |
| Chicken Caesar Salad Florida | Salads & Bowls | 260 | 30 g | 14 g | 9 g |
| Cobb Salad with Chicken and Bacon | Salads & Bowls | 300 | 30 g | 7 g | 17 g |
| Ham and Cheese Croissant Melt | Sandwiches & Wraps | 500 | 29 g | 39 g | 26 g |
| Turkey BLT Salad Florida | Salads & Bowls | 270 | 27 g | 8 g | 16 g |
| Italian Antipasto Salad | Salads & Bowls | 330 | 27 g | 13 g | 19 g |
| Honey Maple Ham and Swiss Wrap | Sandwiches & Wraps | 390 | 27 g | 36 g | 16 g |
| Breaded Chicken Caesar Salad | Salads & Bowls | 470 | 27 g | 41 g | 21 g |
| Italian Hoagie with Ham, Salami and Pepperoni | Sandwiches & Wraps | 500 | 27 g | 41 g | 26 g |
| Chef Salad Florida | Salads & Bowls | 290 | 25 g | 15 g | 14 g |
| Buffalo Style Chicken Wrap | Chicken | 320 | 25 g | 34 g | 10 g |
| Chili - Large | — | 380 | 25 g | 38 g | 15 g |
| Chicken Tenders - 5 Piece | Chicken | 400 | 25 g | 33 g | 17 g |
| Chicken Steak & Egg White Omelet | Breakfast | 210 | 24 g | 5 g | 10 g |
| Turkey Bacon Ranch Salad | Salads & Bowls | 240 | 24 g | 8 g | 10 g |
| Turkey and White Cheddar Hoagie | Sandwiches & Wraps | 350 | 24 g | 39 g | 11 g |
| Turkey BLT Salad | Salads & Bowls | 240 | 23 g | 9 g | 13 g |
| Ham and Cheese Croissant_FL | Sandwiches & Wraps | 300 | 22 g | 23 g | 14 g |
| Cheeseburger Dinner Salad | Salads & Bowls | 350 | 22 g | 6 g | 25 g |
| Carved Ham & Baby Swiss Sandwich | Sandwiches & Wraps | 380 | 22 g | 43 g | 14 g |
| Chicken Caesar Pinwheels | Chicken | 380 | 22 g | 33 g | 17 g |
| Tuna Wrap | Sandwiches & Wraps | 410 | 22 g | 42 g | 18 g |
| Rice & Beans - Family Size | Sides | 500 | 22 g | 85 g | 8 g |
| Ham, Egg & Cheese Croissant | Breakfast | 410 | 21 g | 26 g | 25 g |
| Black Beans - Large | Sides | 420 | 21 g | 63 g | 9 g |
| Macaroni and Cheese - Medium | Sides | 500 | 21 g | 49 g | 25 g |
| Cuban Slider Sandwiches | Sandwiches & Wraps | 290 | 20 g | 31 g | 0 g |
| Turkey Cheddar Pinwheels | — | 310 | 20 g | 30 g | 13 g |
| Burger | Salads & Bowls | 310 | 20 g | 0 g | 25 g |
| Turkey Sausage, Egg & Cheese Croissant | Breakfast | 440 | 20 g | 26 g | 29 g |
| Bacon, Egg & Cheese Bagel | Breakfast | 450 | 20 g | 48 g | 21 g |
| Pork Roll, Egg & Cheese Bagel | Breakfast | 460 | 20 g | 45 g | 22 g |
| Chicken Salad Garden Salad | Salads & Bowls | 460 | 20 g | 29 g | 30 g |
| Wawa Rotisserie Chicken Salad Wrap | Salads & Bowls | 380 | 19 g | 39 g | 16 g |
| Italian Pinwheels | — | 430 | 19 g | 30 g | 29 g |
| Sausage, Egg & Cheese Muffin | Breakfast | 500 | 19 g | 28 g | 34 g |
| Oven Roasted Turkey | Salads & Bowls | 100 | 18 g | 2 g | 2 g |
| Cheese and Egg Bacon Bites | Breakfast | 230 | 18 g | 3 g | 17 g |
| Chili - Medium | — | 280 | 18 g | 28 g | 11 g |
| Buffalo Chicken Bites | Chicken | 290 | 18 g | 18 g | 16 g |
| Homestyle Chicken Bites | Chicken | 290 | 18 g | 18 g | 16 g |
| Caesar Salad with Chicken & Bacon | Salads & Bowls | 380 | 18 g | 9 g | 30 g |
| Bacon, Egg & Cheese Croissant | Breakfast | 440 | 18 g | 25 g | 30 g |
| Chicken Noodle Soup - Large | Chicken | 240 | 17 g | 27 g | 8 g |
| Turkey and Swiss Slider Sandwiches | Sandwiches & Wraps | 290 | 17 g | 40 g | 7 g |
| Chicken Salad Croissant | Salads & Bowls | 350 | 17 g | 28 g | 19 g |
| All Beef 1/4 Pound Hot Dog | — | 400 | 17 g | 23 g | 26 g |
| All Beef 1/4 Pound Hot Dog-FL | — | 400 | 17 g | 24 g | 26 g |
| 16 oz - Double Dutch Chocolate Milk | — | 470 | 17 g | 58 g | 18 g |
| Western Breakfast Sandwich | Breakfast | 480 | 17 g | 57 g | 18 g |
| Meatballs in a Cup - Medium | Sides | 490 | 17 g | 19 g | 39 g |
| 16 oz - Skim Milk | — | 170 | 16 g | 24 g | 0 g |
| Italian | Salads & Bowls | 180 | 16 g | 2 g | 12 g |
| 16 oz - 1% Milk | — | 200 | 16 g | 24 g | 5 g |
| Beyond Meatball | Salads & Bowls | 240 | 16 g | 4 g | 14 g |
| 16 oz - 2% Milk | — | 240 | 16 g | 23 g | 10 g |
| Black Beans - Medium | Sides | 310 | 16 g | 47 g | 6 g |
| Chicken Salad | Salads & Bowls | 320 | 16 g | 6 g | 26 g |
| 16 oz - Chocolate Milk | — | 320 | 16 g | 54 g | 5 g |
| Tuna Salad Garden Salad | Salads & Bowls | 440 | 16 g | 31 g | 30 g |
| 16 oz - Vanilla Flavored Milk | — | 450 | 16 g | 59 g | 16 g |
| Chicken Tenders - 3 Piece | Chicken | 240 | 15 g | 20 g | 10 g |
| Custom Crispy Chicken Salad | Salads & Bowls | 240 | 15 g | 20 g | 10 g |
| Chicken Strips- 3 piece | Salads & Bowls | 240 | 15 g | 20 g | 10 g |
| Bacon & Egg Omelet | Breakfast | 260 | 15 g | 3 g | 20 g |
| 16 oz - Whole Milk | — | 300 | 15 g | 23 g | 16 g |
| Wheat Classic Roll | Sides | 360 | 15 g | 74 g | 4 g |
| Macaroni and Cheese - Small | Sides | 360 | 15 g | 35 g | 18 g |
| Buffalo Mac & Cheese - Small | Sides | 370 | 15 g | 35 g | 19 g |
| Garlic Mac & Cheese - Small | Sides | 380 | 15 g | 35 g | 21 g |
| Chipotle Mac & Cheese - Small | Sides | 400 | 15 g | 36 g | 22 g |
| Ranch Mac & Cheese - Small | Sides | 400 | 15 g | 36 g | 22 g |
| Mozzarella Sticks | — | 420 | 15 g | 22 g | 30 g |
| Fruit Snack Tray | — | 450 | 15 g | 34 g | 28 g |
| Grapes & Cheese with Crackers | — | 370 | 14 g | 37 g | 19 g |
| Baked Potato with Cheddar Soup - Medium | — | 400 | 14 g | 26 g | 27 g |
| Chicken Noodle Soup - Medium | Chicken | 180 | 13 g | 20 g | 6 g |
| Chili - Small | — | 190 | 13 g | 19 g | 7 g |
| Classic Roll | Sides | 350 | 13 g | 65 g | 3 g |
| Pork Egg Rolls | — | 360 | 13 g | 39 g | 17 g |
| Broccoli Cheddar Soup - Large | — | 390 | 13 g | 20 g | 29 g |
| New England Clam Chowder - Large | — | 420 | 13 g | 31 g | 26 g |
| Pulled Pork | — | 80 | 12 g | 0 g | 4 g |
| Rice & Beans - Large | Sides | 270 | 12 g | 45 g | 5 g |
| Chicken Salad Potato Thin | Salads & Bowls | 280 | 12 g | 20 g | 16 g |
| Sausage Burrito | Breakfast | 290 | 12 g | 23 g | 17 g |
| Tuna Salad | Salads & Bowls | 300 | 12 g | 8 g | 26 g |
| Soft Pretzel | — | 330 | 12 g | 65 g | 4 g |
| Egg & Cheese Croissant | Breakfast | 360 | 12 g | 26 g | 23 g |
| Veggie Cream Cheese Breakfast Sandwich | Breakfast | 380 | 12 g | 63 g | 9 g |
| Garden Salad | Salads & Bowls | 210 | 11 g | 24 g | 8 g |
| Chicken Steak | Chicken | 70 | 10 g | 2 g | 2 g |
| Egg White Omelet | — | 80 | 10 g | 3 g | 3 g |
| Veggie Egg White Omelet Breakfast Sandwich - Balanced Choice | Breakfast | 90 | 10 g | 4 g | 3 g |
| Black Beans - Small | Sides | 210 | 10 g | 31 g | 5 g |
| Chicken Salad Snack Tray | Salads & Bowls | 220 | 10 g | 34 g | 5 g |
| Wheat Shorti Roll | Sides | 230 | 10 g | 49 g | 3 g |
| All Beef Hot Dog-FL | — | 250 | 10 g | 23 g | 13 g |
| Sunflower Seeds | Salads & Bowls | 260 | 10 g | 9 g | 21 g |
| Multigrain Bread | Sides | 260 | 10 g | 48 g | 4 g |
| Everything Bagel | Sides | 280 | 10 g | 57 g | 1 g |
| Plain Bagel | Sides | 280 | 10 g | 56 g | 1 g |
| Cinnamon Raisin Bagel | Desserts | 290 | 10 g | 63 g | 1 g |
| Baked Potato with Cheddar Soup - Small | — | 290 | 10 g | 19 g | 19 g |
| New England Clam Chowder - Medium | — | 310 | 10 g | 23 g | 20 g |
| Strawberry Cheese Croissant - FL | — | 380 | 10 g | 49 g | 16 g |
| Chicken Corn Chowder - Large | Chicken | 420 | 10 g | 57 g | 26 g |
| Honey Smoked Turkey | — | 60 | 9 g | 4 g | 1 g |
| Chicken Noodle Soup - Small | Chicken | 130 | 9 g | 15 g | 5 g |
| Greek Yogurt Wheat Roll | Sides | 190 | 9 g | 38 g | 2 g |
| Rice & Beans - Medium | Sides | 200 | 9 g | 33 g | 3 g |
| Shorti Roll | Sides | 240 | 9 g | 45 g | 2 g |
| Meatballs in a Cup - Small | Sides | 240 | 9 g | 10 g | 19 g |
| All Beef Hot Dog | — | 250 | 9 g | 21 g | 14 g |
| Cinnamon Raisin Bagel-FL | Desserts | 270 | 9 g | 58 g | 1 g |
| Broccoli Cheddar Soup - Medium | — | 280 | 9 g | 14 g | 21 g |
| Egg Salad Sandwich | Salads & Bowls | 300 | 9 g | 18 g | 21 g |
| Large Cinnamon Brown Sugar Oatmeal | Breakfast | 450 | 9 g | 90 g | 7 g |
| Hot Turkey | — | 60 | 8 g | 2 g | 3 g |
| Beef Steak | — | 70 | 8 g | 1 g | 4 g |
| Shredded Parmesan Cheese | Salads & Bowls | 90 | 8 g | 1 g | 7 g |
| Farmhouse Garden Salad | Salads & Bowls | 120 | 8 g | 10 g | 5 g |
| Egg Omelet | — | 120 | 8 g | 3 g | 9 g |
| Veggie Yellow Omelet Breakfast Sandwich - Balanced Choice | Breakfast | 130 | 8 g | 4 g | 9 g |
| Scrambled Eggs | — | 130 | 8 g | 3 g | 9 g |
| 16 oz - Strawberry Milk | — | 170 | 8 g | 30 g | 2 g |
| Sourdough Bread | Sides | 190 | 8 g | 37 g | 1 g |
| Cheddar Jalapeno Bites | — | 250 | 8 g | 30 g | 11 g |
| Jalapeno Stuffed Pretzel | — | 250 | 8 g | 40 g | 6 g |
| Pita | Sides | 260 | 8 g | 39 g | 7 g |
| Cheddar Stuffed Pretzel | — | 270 | 8 g | 42 g | 7 g |
| Sweet Cheese Croissant | — | 380 | 8 g | 38 g | 22 g |
| Glazed Bow Tie - FL | — | 460 | 8 g | 69 g | 17 g |
| 16 oz - Vanilla Cookies & Cream Frozen Cappuccino | Desserts | 490 | 8 g | 63 g | 24 g |
| Roast Beef | — | 80 | 7 g | 0 g | 1 g |
| Turkey Sausage Patty | — | 80 | 7 g | 1 g | 5 g |
| Pepperoni | — | 180 | 7 g | 1 g | 16 g |
| Broccoli Cheddar Soup - Small | — | 200 | 7 g | 10 g | 15 g |
| Blueberry Parfait | — | 230 | 7 g | 42 g | 5 g |
| Vanilla Yogurt Cherry Chocolate Parfait | — | 250 | 7 g | 46 g | 5 g |
| Chicken Corn Chowder - Medium | Chicken | 310 | 7 g | 41 g | 19 g |
| Medium Cinnamon Brown Sugar Oatmeal | Breakfast | 330 | 7 g | 67 g | 5 g |
| Cinnamon Sugar Twist-FL | Desserts | 340 | 7 g | 47 g | 14 g |
| Glazed Twist | — | 390 | 7 g | 56 g | 16 g |
| Mashed Potatoes - Medium | Sides | 390 | 7 g | 31 g | 27 g |
| Apple Fritter-FL | — | 410 | 7 g | 61 g | 16 g |
| Hard Boiled Egg | Salads & Bowls | 60 | 6 g | 0 g | 4 g |
| 2% milk | — | 100 | 6 g | 10 g | 4 g |
| Vermont Cheddar | Salads & Bowls | 110 | 6 g | 1 g | 8 g |
| Whole Milk | — | 110 | 6 g | 9 g | 6 g |
| Rice & Beans - Small | Sides | 130 | 6 g | 22 g | 2 g |
| Junior Wheat Roll | Sides | 150 | 6 g | 30 g | 2 g |
| White Bread | Sides | 180 | 6 g | 32 g | 2 g |
| Sausage Patty | — | 200 | 6 g | 0 g | 19 g |
| New England Clam Chowder - Small | — | 210 | 6 g | 16 g | 14 g |
| Apple Peanut Butter Dipper | — | 230 | 6 g | 19 g | 15 g |
| Vanilla Yogurt Strawberry Parfait | — | 230 | 6 g | 42 g | 4 g |
| Tortilla | Sides | 260 | 6 g | 42 g | 7 g |
| Old Fashioned Donut | — | 330 | 6 g | 38 g | 18 g |
| Cinnamon Twist | Desserts | 340 | 6 g | 44 g | 16 g |
| Biscuit | Sides | 360 | 6 g | 43 g | 19 g |
| Chocolate Chip Cookie-FL | Desserts | 410 | 6 g | 62 g | 17 g |
| Snickerdoodle Cookie | Desserts | 430 | 6 g | 62 g | 17 g |
| Snickerdoodle Cookie - FL | Desserts | 430 | 6 g | 62 g | 17 g |
| Rainbow Cookie-FL | Desserts | 450 | 6 g | 69 g | 17 g |
| Black Beans - Cold | Salads & Bowls | 70 | 5 g | 12 g | 0 g |
| Breaded Chicken Strip | Chicken | 80 | 5 g | 7 g | 4 g |
| BLT | — | 100 | 5 g | 1 g | 8 g |
| Egg Salad | Salads & Bowls | 160 | 5 g | 3 g | 15 g |
| Grilled Panini Bread | Sides | 170 | 5 g | 31 g | 4 g |
| Sausage Crumble | — | 190 | 5 g | 1 g | 19 g |
| Croissant | — | 200 | 5 g | 23 g | 10 g |
| Chicken Corn Chowder - Small | Chicken | 210 | 5 g | 29 g | 13 g |
| Small Cinnamon Brown Sugar Oatmeal | Breakfast | 240 | 5 g | 47 g | 4 g |
| Mashed Potatoes - Small | Sides | 290 | 5 g | 23 g | 20 g |
| Boston Cream Donut-FL | — | 310 | 5 g | 48 g | 12 g |
| Cherry Cheese Danish | — | 350 | 5 g | 35 g | 21 g |
| Glazed Old Fashioned Cake Donut | — | 350 | 5 g | 58 g | 11 g |
| Chocolate Chip Cookie | Desserts | 410 | 5 g | 62 g | 18 g |
| Tomato Soup - Large | — | 450 | 5 g | 38 g | 30 g |
| Chocolate Chunk Brownie | Desserts | 500 | 5 g | 73 g | 21 g |
| Cheddar Cheese | — | 60 | 4 g | 0 g | 5 g |
| Swiss Cheese | — | 60 | 4 g | 0 g | 4 g |
| Mozzarella String Cheese | — | 80 | 4 g | 0 g | 6 g |
| Applewood Smoked Bacon | Salads & Bowls | 100 | 4 g | 0 g | 8 g |
| Junior Roll | Sides | 120 | 4 g | 22 g | 1 g |
| Croissant-FL | — | 200 | 4 g | 24 g | 10 g |
| Glazed Donut | — | 260 | 4 g | 35 g | 11 g |
| Chocolate Frosted Donut w/ Sprinkles | — | 270 | 4 g | 37 g | 12 g |
| Vanilla Frosted Sprinkle Donut | — | 270 | 4 g | 40 g | 10 g |
| Chocolate Frosted Sprinkle Donut-FL | — | 270 | 4 g | 40 g | 11 g |
| Boston Creme Donut | — | 310 | 4 g | 44 g | 13 g |
| Glazed Old Fashioned Cake Donut-FL | — | 310 | 4 g | 52 g | 11 g |
| Strawberry Donut | — | 320 | 4 g | 40 g | 16 g |
| Raspberry Cheese Danish - FL | — | 330 | 4 g | 53 g | 10 g |
| Tomato Soup - Medium | — | 330 | 4 g | 28 g | 22 g |
| Macaroni Salad | Salads & Bowls | 360 | 4 g | 27 g | 26 g |
| Rainbow Cookie | Desserts | 370 | 4 g | 61 g | 13 g |
| Glazed Old Fashioned Blueberry Donut - FL | — | 390 | 4 g | 55 g | 17 g |
| Add Pepperoni - 2 Slices | Sandwiches & Wraps | 70 | 3 g | 1 g | 6 g |
| Rice - Large | Sides | 120 | 3 g | 26 g | 0 g |
| Apple Cider Donut | — | 280 | 3 g | 35 g | 15 g |
| Pumpkin Donut | — | 300 | 3 g | 41 g | 14 g |
| Watermelon Fruit Cup - Small | — | 80 | 2 g | 17 g | 0 g |
| Rice - Medium | Sides | 80 | 2 g | 19 g | 0 g |
| Watermelon Fruit Cup - Large | — | 100 | 2 g | 21 g | 0 g |
| Ciabatta Croutons | Salads & Bowls | 100 | 2 g | 14 g | 4 g |
| Hash Brown | Breakfast | 130 | 2 g | 16 g | 7 g |
| Large Mixed Fruit Cup (ingredients may vary) | — | 150 | 2 g | 33 g | 0 g |
| Pineapple Fruit Cup - Large | — | 170 | 2 g | 39 g | 0 g |
| Dinner Side Salad | Salads & Bowls | 170 | 2 g | 17 g | 9 g |
| Tomato Soup - Small | — | 220 | 2 g | 19 g | 15 g |
| Potato Salad | Salads & Bowls | 230 | 2 g | 23 g | 15 g |
| Rice - Small | Sides | 60 | 1 g | 12 g | 0 g |
| Vanilla Almond Milk | — | 60 | 1 g | 11 g | 2 g |
| Small Mixed Fruit Cup (ingredients may vary) | — | 80 | 1 g | 19 g | 0 g |
| Pineapple and Blueberries | — | 90 | 1 g | 20 g | 0 g |
| Crispy Dill Pickles | Sandwiches & Wraps | 90 | 1 g | 8 g | 6 g |
| Pineapple Fruit Cup - Small | — | 100 | 1 g | 22 g | 0 g |
| Banana | — | 110 | 1 g | 29 g | 0 g |
| Mango Fruit Cup | — | 110 | 1 g | 25 g | 1 g |
| Red Grape Fruit Cup | — | 120 | 1 g | 31 g | 0 g |
| Crispy Jalapenos | Salads & Bowls | 130 | 1 g | 11 g | 10 g |
| Apple Caramel Dipper | — | 220 | 1 g | 55 g | 0 g |
| Brown Sugar Cinnamon Syrup | Desserts | 60 | 0 g | 15 g | 0 g |
| Apple Snack Pack | — | 60 | 0 g | 14 g | 0 g |
| Sweet Red Chili Dip Cup | Chicken | 90 | 0 g | 23 g | 1 g |
| Honey Mustard Dipping Cup | Chicken | 120 | 0 g | 5 g | 12 g |
| Boom Boom Dip Cup | Chicken | 160 | 0 g | 2 g | 17 g |
| Vanilla Iced Sprinkle Donut - FL | — | 270 | 0 g | 40 g | 11 g |
The full Wawa menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Wawa included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures are those published by Wawa for its standard menu items, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Wawa and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Wawa; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.