Everything Keto at Wawa

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Wawa keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Wawa.

Net Carbohydrate Limit

Hot Dogs


All Beef Hot Dog	250	20g	21g	1g	9g	14g	30mg	720mg	2g
All Beef 1/4 Pound Hot Dog	390	21g	21g	0g	16g	26g	60mg	1190mg	2g
All Beef Big Bacon Cheese Dog	810	55g	57g	2g	37g	47g	125mg	2460mg	2g

Snacks


Pepperoni & Cheese with Crackers	550	10g	10g	0g	25g	46g	125mg	1480mg	0g
Chicken Empanada	180	20g	20g	0g	12g	6g	30mg	480mg	2g
Homestyle Chicken Bite	300	20g	20g	0g	18g	16g	55mg	1070mg	1g
Potato Salad	230	20g	23g	3g	2g	15g	10mg	520mg	7g
Apple Peanut Butter Dipper	310	21g	27g	6g	8g	18g	0mg	95mg	17g
Beef Empanada	230	21g	21g	0g	11g	11g	45mg	550mg	1g
Mozzarella Sticks	410	22g	22g	0g	15g	30g	30mg	710mg	3g
Buffalo Chicken Bites	310	24g	24g	0g	16g	17g	50mg	1270mg	1g
Macaroni Salad	360	26g	27g	1g	4g	26g	20mg	590mg	8g
Italian Pinwheels	430	27g	30g	3g	19g	29g	55mg	1300mg	4g
Turkey Cheddar Pinwheels	310	27g	30g	3g	20g	13g	45mg	830mg	6g
Grapes & Cheese with Crackers	370	36g	37g	1g	14g	19g	45mg	0mg	14g
Jalapeno Stuffed Pretzel	250	40g	40g	0g	8g	6g	15mg	570mg	2g
Blueberry Parfait	230	42g	42g	0g	7g	5g	5mg	115mg	27g
Cheddar Stuffed Pretzel	270	42g	42g	0g	8g	7g	20mg	430mg	2g
Vanilla Yogurt Strawberry Parfait	230	42g	42g	0g	6g	4g	120mg	120mg	27g
Vanilla Yogurt Cherry Chocolate Parfait	250	46g	46g	0g	7g	5g	5mg	120mg	30g
Apple Caramel Dipper	220	52g	55g	3g	1g	0g	0mg	140mg	44g

Bakery


Croissant	200	22g	24g	2g	4g	10g	25mg	210mg	4g
Sugar Ring Donut	250	33g	34g	1g	5g	10g	0mg	320mg	10g
Shamrock Donut	300	34g	34g	0g	4g	16g	5mg	270mg	16g
Cherry Cheese Danish	350	35g	35g	0g	5g	21g	60mg	300mg	13g
Glazed Donut	260	35g	35g	0g	4g	11g	0mg	310mg	16g
Chocolate Frosted Donut w/ Sprinkles	270	36g	37g	1g	4g	12g	0mg	310mg	19g
Old Fashioned Donut	330	36g	38g	2g	6g	18g	20mg	430mg	13g
Cheese Croissant	380	37g	38g	1g	8g	22g	70mg	410mg	7g
Vanilla Frosted Sprinkle Donut	270	39g	40g	1g	4g	10g	0mg	310mg	17g
Vanilla Iced Sprinkle Donut	270	40g	40g	0g	0g	11g	0mg	280mg	16g
Vanilla Iced Donut	270	42g	43g	1g	4g	9g	0mg	280mg	21g
Chocolate Croissant	400	43g	45g	2g	9g	22g	75mg	420mg	7g
Cinnamon Twist	340	43g	44g	1g	6g	16g	5mg	430mg	12g
Pumpkin Glazed Cake Donut	300	44g	45g	1g	4g	12g	25mg	360mg	22g
Boston Creme Donut	370	46g	47g	1g	5g	18g	0mg	370mg	17g
Walnut Delight	410	49g	49g	0g	4g	17g	40mg	320mg	30g
Everything Pretzel	280	50g	55g	5g	10g	3g	0mg	1180mg	2g
Glazed Bow Tie	340	51g	51g	0g	6g	13g	0mg	420mg	18g
Hershey's Chocolate Cake Donut	400	53g	53g	0g	5g	19g	10mg	310mg	36g
Hershey's Chocolate Filled Donut	330	54g	54g	0g	6g	12g	0mg	340mg	28g
Glazed Twist	390	55g	56g	1g	7g	16g	10mg	510mg	28g
Glazed Old Fashioned Cake Donut	350	57g	58g	1g	5g	11g	0mg	520mg	35g
Red Velvet Cake Donut	360	58g	59g	1g	5g	12g	25mg	610mg	29g
Chocolate Chip Cookie	390	59g	59g	0g	5g	17g	55mg	360mg	37g
Triple Berry Muffin	500	60g	62g	2g	7g	28g	95mg	480mg	36g
Hershey's Chocolate Pull Apart	330	61g	61g	0g	8g	6g	0mg	570mg	18g
Rainbow Cookie	370	61g	61g	0g	4g	13g	55mg	240mg	35g
Soft Pretzel	330	61g	65g	4g	12g	4g	0mg	830mg	2g
Snickerdoodle Cookie	430	62g	62g	0g	6g	17g	80mg	310mg	33g
Chocolate Chip Muffin	570	66g	68g	2g	6g	31g	85mg	510mg	41g
Coffee Roll	540	66g	68g	2g	9g	26g	10mg	570mg	25g
Banana Nut Muffin	580	68g	69g	1g	7g	30g	90mg	540mg	39g
Blueberry Muffin	560	68g	70g	2g	6g	28g	85mg	500mg	37g
Hershey's Chocolate Chip Muffin	600	69g	69g	0g	8g	34g	100mg	370mg	43g
Chocolate Chunk Brownie	490	72g	72g	0g	5g	21g	0mg	260mg	47g
Coffee Cake Muffin	650	79g	80g	1g	6g	34g	90mg	480mg	47g
Apple Fritter	640	93g	96g	3g	9g	26g	0mg	620mg	47g

Sides


Cheddar Cheese Sauce Side	160	6g	6g	0g	7g	13g	40mg	1110mg	3g
Apple Snack Pack	60	10g	14g	4g	0g	0g	0mg	0mg	11g
Beyond Meatballs in a Cup (Medium)	280	12g	12g	0g	16g	14g	0mg	1020mg	4g
Meatballs in a Cup (Medium)	480	20g	20g	0g	13g	38g	50mg	1400mg	8g
Watermelon Fruit Cup (Large)	100	21g	21g	0g	2g	0g	0mg	0mg	18g
Mango Fruit Cup	110	22g	25g	3g	1g	1g	0mg	0mg	22g
Red Grape Fruit Cup	120	29g	31g	2g	1g	0g	0mg	0mg	26g
Black Beans (Medium)	300	30g	46g	16g	16g	7g	0mg	900mg	0g
Mixed Fruit Cup (Large)	150	30g	33g	3g	2g	0g	0mg	40mg	28g
Rice (Small)	160	35g	35g	0g	4g	0g	0mg	540mg	0g
Pineapple Fruit Cup (Large)	170	39g	39g	0g	2g	0g	0mg	0mg	29g
Rice & Beans (Medium)	270	41g	49g	8g	11g	4g	0mg	850mg	0g
Macaroni and Cheese (Medium)	490	48g	48g	0g	22g	24g	45mg	1300mg	7g
Buffalo Mac & Cheese Side (Medium)	521	49g	49g	0g	22g	27g	49mg	1599mg	7g
Chipotle Mac & Cheese (Medium)	573	49g	49g	0g	22g	32g	57mg	1489mg	8g
Garlic Mac & Cheese (Medium)	612	49g	49g	0g	22g	37g	51mg	1356mg	7g
Sriracha Mac & Cheese (Medium)	501	50g	50g	0g	22g	24g	45mg	1543mg	9g
Ranch Mac & Cheese (Medium)	749	55g	55g	0g	26g	50g	64mg	1670mg	11g
Mashed Potatoes (Large)	630	56g	63g	7g	10g	36g	100mg	1330mg	3g

Protein


Applewood Smoked Bacon	50	0g	0g	0g	2g	4g	10mg	150mg	0g
Grilled Chicken	180	0g	0g	0g	36g	4g	115mg	700mg	0g
Pulled Pork	90	0g	0g	0g	14g	4g	25mg	300mg	0g
Roast Beef	80	0g	0g	0g	7g	1g	35mg	290mg	0g
Sausage Crumble	200	0g	0g	0g	6g	20g	35mg	330mg	0g
Sausage Patty	180	0g	0g	0g	6g	17g	30mg	210mg	0g
Beef Steak	90	1g	1g	0g	8g	6g	20mg	230mg	0g
BLT	100	1g	1g	0g	5g	8g	20mg	300mg	1g
Chicken Steak	60	1g	1g	0g	11g	3g	15mg	270mg	1g
Ham	50	1g	1g	0g	8g	2g	25mg	390mg	0g
Italian	90	1g	1g	0g	8g	6g	25mg	480mg	0g
Oven Roasted Turkey	50	1g	1g	0g	9g	1g	20mg	460mg	1g
Pepperoni	180	1g	1g	0g	7g	16g	35mg	650mg	1g
Turkey Sausage Patty	80	1g	1g	0g	7g	5g	40mg	220mg	0g
Roasted Veggies	30	2g	3g	1g	1g	2g	0mg	110mg	2g
Chicken Salad	120	3g	3g	0g	8g	9g	30mg	270mg	1g
Egg Omelet	120	3g	3g	0g	8g	9g	215mg	250mg	2g
Egg Salad	160	3g	3g	0g	5g	15g	165mg	250mg	1g
Egg White Omelet	80	3g	3g	0g	9g	3g	0mg	260mg	1g
Scrambled Eggs	130	3g	3g	0g	8g	9g	240mg	380mg	1g
Honey Smoked Turkey	60	4g	4g	0g	9g	1g	20mg	480mg	3g
Tuna Salad	160	5g	5g	0g	7g	13g	25mg	260mg	0g
Breaded Chicken Strip	70	6g	6g	0g	5g	3g	10mg	270mg	0g
Meatballs in Marinara Sauce	240	10g	10g	0g	6g	19g	25mg	700mg	4g

Lunch & Dinner Meals


Grilled Chicken with Broccoli Meal	250	7g	7g	0g	33g	10g	90mg	700mg	2g
Spicy Veggie Beyond Bowl	296	14g	15g	1g	14g	16g	0mg	1652mg	6g
Chicken Tenders (5 Piece)	370	29g	31g	2g	23g	16g	60mg	1360mg	2g
Penne Pasta and Meatballs with Blush Sauce Meal	310	32g	32g	0g	15g	14g	55mg	580mg	4g
Spicy Boneless Chicken Wings Meal	640	32g	32g	0g	37g	40g	120mg	0mg	3g
Chicken Bacon Ranch Quesadilla	833	47g	48g	1g	50g	50g	120mg	1920mg	5g
Garlic Mash Beyond Bowl	925	51g	56g	5g	21g	65g	95mg	1720mg	3g
Greek Grain Bowl	675	54g	54g	0g	57g	23g	135mg	1615mg	6g
Applewood Smoked Bacon Mac & Cheese	660	55g	56g	1g	30g	36g	70mg	1800mg	8g
Cheeseburger Quesadilla	710	55g	56g	1g	36g	37g	100mg	2690mg	11g
Cheese Steak Mac & Cheese	750	57g	58g	1g	41g	39g	95mg	1970mg	9g
Buffalo Chicken Mac & Cheese	780	58g	59g	1g	48g	42g	95mg	3060mg	9g
Italian Mac Beyond Meatball	770	59g	60g	1g	38g	39g	55mg	2370mg	9g
Pierogi Quesadilla	675	59g	61g	2g	24g	35g	80mg	1500mg	5g
Chipotle Beyond Bowl	750	76g	77g	1g	19g	35g	20mg	1870mg	3g
Italian Grain Beyond Bowl	885	104g	104g	0g	38g	29g	25mg	4335mg	40g

Salad Toppings


Applewood Smoked Bacon Salad Topping	100	0g	0g	0g	4g	8g	20mg	300mg	0g
Fresh Salsa Salad Topping	20	0g	0g	0g	0g	0g	0mg	60mg	2g
Cherry Pepper Relish Salad Topping	5	1g	1g	0g	0g	0g	0mg	200mg	1g
Hard Boiled Egg Salad Topping	80	1g	1g	0g	6g	5g	185mg	60mg	1g
Hot Peppers Salad Topping	5	1g	1g	0g	0g	0g	0mg	360mg	0g
Red Onion Salad Topping	5	1g	1g	0g	0g	0g	0mg	0mg	1g
Carrot Ribbons Salad Topping	5	2g	2g	0g	0g	0g	0mg	10mg	1g
Grape Tomatoes Salad Topping	15	2g	3g	1g	1g	0g	0mg	0mg	2g
Cucumber Salad Topping	0	3g	3g	0g	0g	0g	0mg	0mg	0g
Sunflower Seeds Salad Topping	230	5g	9g	4g	8g	20g	0mg	75mg	1g
Black Beans Salad Topping	70	7g	12g	5g	5g	0g	0mg	0mg	0g
Crispy Jalapenos Salad Topping	130	8g	9g	1g	1g	10g	0mg	50mg	0g
Hummus Salad Topping	160	9g	9g	0g	3g	13g	0mg	230mg	0g
Ciabatta Croutons Salad Topping	100	14g	15g	1g	2g	3g	0mg	220mg	0g
CranRaisin Blend Salad Topping	80	24g	25g	1g	0g	0g	0mg	0mg	18g

Breakfast


Peppers and Eggs Beyond Sausage Bagel Sandwich	200	2g	2g	0g	14g	16g	0mg	320mg	0g
Bacon & Egg Omelet	255	3g	3g	0g	15g	20g	245mg	580mg	2g
Chicken Steak & Egg White Omelet	200	4g	4g	0g	24g	10g	30mg	635mg	2g
Veggie and Cheese Beyond Sausage Bagel Sandwich	280	4g	4g	0g	16g	23g	25mg	440mg	2g
Bacon & Scrambled Egg	595	12g	12g	0g	35g	42g	975mg	1745mg	4g
Hash Brown	140	15g	15g	0g	2g	8g	0mg	300mg	1g
Breakfast Burrito	290	23g	23g	0g	12g	17g	0mg	700mg	0g
Ham, Egg & Cheese Croissant	420	26g	26g	0g	73g	26g	230mg	1020mg	5g
Sausage, Egg & Cheese Croissant	550	26g	26g	0g	70g	41g	235mg	840mg	6g
Bacon, Egg & Cheese Croissant	440	27g	27g	0g	69g	30g	225mg	830mg	6g
Chorizo Croissant	520	27g	27g	0g	70g	38g	235mg	910mg	6g
Sausage, Egg & Cheese Muffin	470	27g	27g	0g	70g	32g	210mg	850mg	2g
Turkey Sausage, Egg & Cheese Croissant	450	27g	27g	0g	72g	29g	245mg	860mg	6g
Sausage, Egg & Cheese Pancake	550	37g	37g	0g	69g	37g	220mg	950mg	14g
Pork Roll, Egg & Cheese Bagel	440	41g	41g	0g	72g	22g	200mg	980mg	5g
Sausage, Egg & Cheese Bagel	540	41g	41g	0g	73g	32g	210mg	1050mg	5g
Bacon, Egg & Cheese Bagel	430	42g	42g	0g	72g	21g	200mg	1030mg	5g
Turkey Sausage, Egg White & Cheese Bagel	360	42g	42g	0g	23g	10g	55mg	1010mg	5g
Double Bacon, Double Cheese Bagel	560	43g	43g	0g	80g	31g	230mg	1410mg	6g
Ham & Egg Quesadilla	510	44g	45g	1g	24g	25g	80mg	1220mg	3g
Spicy Turkey & Egg Quesadilla	495	45g	46g	1g	25g	23g	75mg	1490mg	5g
Garlic Smoked Turkey & Egg Quesadilla	610	47g	48g	1g	25g	35g	70mg	1420mg	4g
Sausage, Egg & Cheese Biscuit	690	47g	47g	0g	71g	47g	210mg	1680mg	5g
Pancake & Bacon Bowl	380	51g	52g	1g	9g	15g	30mg	670mg	19g
Pancake & Sausage Bowl	490	51g	52g	1g	10g	26g	45mg	690mg	19g
Pancake & Turkey Sausage Bowl	390	51g	52g	1g	12g	14g	50mg	700mg	19g
Black Bean & Egg Quesadilla	620	52g	57g	5g	19g	34g	65mg	1220mg	5g
Western Breakfast Bagel	520	55g	58g	3g	19g	21g	143mg	1135mg	8g
Turkey, Bacon, Ranch Bagel Melt	570	56g	59g	3g	31g	24g	75mg	1520mg	6g
Veggie Cream Cheese Bagel	365	56g	60g	4g	12g	9g	25mg	690mg	7g
Ham Breakfast Club Bagel	545	57g	61g	4g	27g	22g	163mg	1465mg	7g
Turkey Breakfast Club Bagel	545	57g	61g	4g	28g	22g	158mg	1535mg	8g
Veggie Breakfast Bagel	445	58g	63g	5g	17g	14g	25mg	925mg	9g
Ham and Cheese Bagel Melt	490	59g	59g	0g	31g	14g	80mg	1950mg	6g
Pepperoni and Cheese Bagel Melt	760	59g	59g	0g	35g	42g	100mg	2100mg	6g
Cinnamon Brown Sugar Oatmeal (Medium)	330	67g	67g	0g	7g	5g	0mg	150mg	37g

Soups


Broccoli Cheddar Soup (Medium)	280	13g	14g	1g	9g	21g	70mg	1120mg	4g
Chili (Small)	240	16g	23g	7g	14g	11g	25mg	990mg	8g
Chicken Noodle Soup (Medium)	180	21g	21g	0g	13g	6g	45mg	1270mg	2g
Baked Potato with Cheddar Soup (Medium)	400	22g	26g	4g	14g	27g	60mg	1030mg	3g
New England Clam Chowder (Medium)	310	23g	23g	0g	10g	20g	80mg	1060mg	5g
Tomato Soup (Medium)	330	28g	28g	0g	4g	22g	30mg	870mg	20g
Chicken Corn Chowder (Medium)	310	41g	41g	0g	7g	19g	40mg	960mg	11g

Smoothies


Blueberry Pomegranate with Oat Milk Smoothie (24 oz)	310	66g	66g	0g	2g	4g	0mg	55mg	59g
Strawberry Oat Milk Smoothie (24 oz)	360	82g	82g	0g	2g	4g	0mg	70mg	54g
Mixed Berry with Oat Milk Smoothie (24 oz)	370	84g	84g	0g	1g	3g	0mg	55mg	64g
Blueberry Pomegranate Mango with Oat Milk Smoothie (24 oz)	370	86g	86g	0g	2g	3g	0mg	50mg	78g
Mango Oat Milk Smoothie (24 oz)	380	90g	90g	0g	2g	4g	0mg	70mg	81g
Blueberry Pomegranate Smoothie with Yogurt (24 oz)	390	92g	92g	0g	6g	0g	5mg	160mg	86g
Strawberry Mango with Oat Milk Smoothie (24 oz)	390	94g	94g	0g	1g	2g	0mg	50mg	74g
Strawberry Freeze Smoothie (16 oz)	440	95g	95g	0g	2g	6g	25mg	85mg	76g
Mixed Berry Smoothie with Yogurt (24 oz)	430	104g	104g	0g	5g	0g	5mg	135mg	84g
Blueberry Pomegranate Mango Yogurt Smoothie (24 oz)	430	105g	105g	0g	5g	0g	5mg	130mg	99g
Strawberry with Yogurt Smoothie (24 oz)	450	108g	108g	0g	6g	0g	5mg	170mg	81g
Mixed Berry Banana with Oat Milk Smoothie (24 oz)	480	113g	113g	0g	2g	3g	0mg	55mg	85g
Strawberry Mango Yogurt Smoothie (24 oz)	470	115g	115g	0g	4g	0g	5mg	140mg	95g
Blueberry Pomegranate Smoothie (24 oz)	470	116g	116g	0g	1g	0g	0mg	20mg	110g
Strawberry Banana Cream Smoothie (24 oz)	660	117g	117g	0g	7g	19g	75mg	220mg	107g
Mango Banana with Oat Milk Smoothie (24 oz)	490	119g	119g	0g	3g	4g	0mg	70mg	102g
Banana Cream Smoothie (24 oz)	830	120g	128g	8g	13g	32g	120mg	330mg	102g
Mint Cream Smoothie (24 oz)	880	121g	121g	0g	13g	38g	145mg	400mg	110g
Mango Cream Smoothie (24 oz)	680	124g	124g	0g	7g	19g	75mg	220mg	114g
Strawberry Mango Banana with Oat Milk Smoothie (24 oz)	520	125g	125g	0g	2g	3g	0mg	60mg	96g
Summer Berry Freeze Smoothie (24 oz)	600	126g	127g	1g	4g	10g	35mg	115mg	119g
Original Cheesecake Cream Smoothie (24 oz)	1010	129g	131g	2g	22g	45g	155mg	1200mg	86g
Blueberry Pomegranate Mango Smoothie (24 oz)	530	132g	132g	0g	1g	0g	0mg	30mg	125g
Mixed Berry Smoothie (24 oz)	530	132g	132g	0g	1g	0g	0mg	35mg	106g
Mixed Berry Banana Yogurt Smoothie (24 oz)	540	133g	133g	0g	6g	0g	5mg	135mg	105g
Strawberry Cheesecake Cream Smoothie (24 oz)	1030	134g	136g	2g	22g	45g	155mg	1200mg	84g
Caramel Cream Smoothie (24 oz)	990	136g	136g	0g	13g	45g	165mg	520mg	116g
Chocolate Covered Strawberry Cream Smoothie (24 oz)	830	137g	138g	1g	11g	27g	95mg	310mg	122g
Lemon Freeze Smoothie (24 oz)	730	138g	138g	0g	7g	19g	75mg	210mg	127g
Mixed Berry Banana Smoothie (24 oz)	550	139g	139g	0g	2g	0g	0mg	35mg	109g
Mango Banana Smoothie with Yogurt Smoothie (24 oz)	580	141g	145g	4g	7g	0g	5mg	160mg	129g
Mango with Yogurt Smoothie (24 oz)	570	143g	143g	0g	6g	0g	5mg	170mg	134g
Strawberry Mango Banana Yogurt Smoothie (24 oz)	580	144g	144g	0g	5g	0g	5mg	140mg	116g
Bananas Fosters Smoothie (24 oz)	980	147g	151g	4g	12g	38g	140mg	460mg	125g
Strawberry Smoothie (24 oz)	590	147g	147g	0g	0g	0g	0mg	45mg	101g
Strawberry Banana Smoothie (24 oz)	600	148g	152g	4g	1g	0g	0mg	45mg	105g
Mint Chocolate Chip Cream Smoothie	1070	149g	151g	2g	15g	46g	145mg	400mg	138g
Strawberry Banana Oat Milk Smoothie (24 oz)	620	150g	150g	0g	3g	3g	0mg	60mg	104g
Chocolate Cookie Cheesecake Smoothie (24 oz)	1140	151g	152g	1g	21g	53g	155mg	1040mg	124g
Mango Freeze Smoothie (24 oz)	680	151g	151g	0g	4g	10g	35mg	130mg	141g
Strawberry Cream Smoothie (24 oz)	740	151g	151g	0g	7g	14g	55mg	160mg	111g
Strawberry Mango Smoothie (24 oz)	610	155g	155g	0g	0g	0g	0mg	55mg	128g
Mint Cookies and Cream Smoothie (24 oz)	1100	159g	159g	0g	15g	46g	145mg	540mg	134g
Strawberry Mango Banana Smoothie (24 oz)	620	159g	159g	0g	1g	0g	0mg	45mg	128g
Strawberry Banana with Yogurt Smoothie (24 oz)	680	161g	169g	8g	6g	0g	5mg	130mg	124g
Mango Banana Smoothie (24 oz)	640	162g	166g	4g	1g	0g	0mg	40mg	151g
Caramel Cheesecake Smoothie (24 oz)	1210	164g	166g	2g	22g	52g	175mg	1320mg	112g
Mango Smoothie (24 oz)	630	164g	164g	0g	0g	0g	0mg	45mg	155g
Caramel Chocolate Chip Cream Smoothie (24 oz)	1300	170g	174g	4g	16g	61g	170mg	520mg	152g
Chocolate Banana Cream Smoothie (24 oz)	1030	171g	177g	6g	15g	33g	120mg	360mg	136g
Strawberry Chocolate Chip Cream Smoothie (24 oz)	1220	177g	181g	4g	16g	50g	125mg	370mg	159g
Chocolate Cookies and Cream Smoothie (24 oz)	1370	185g	185g	0g	23g	63g	205mg	710mg	150g
Chocolate Banana Yogurt Cream Smoothie	1040	235g	241g	6g	21g	3g	5mg	55mg	187g

Salad Protein


Grilled Chicken Salad Protein	180	0g	0g	0g	36g	4g	115mg	700mg	0g
Ham Salad Protein	50	1g	1g	0g	8g	2g	25mg	390mg	0g
Italian Salad Protein	180	2g	2g	0g	16g	12g	50mg	960mg	0g
Oven Roasted Turkey Salad Protein	100	2g	2g	0g	18g	2g	40mg	920mg	2g
Beyond Meatball Salad Protein	240	4g	4g	0g	16g	14g	0mg	640mg	0g
Chicken Salad Salad Protein	260	6g	6g	0g	16g	18g	10mg	560mg	2g
Tuna Salad Salad Protein	320	10g	10g	0g	14g	26g	50mg	520mg	0g
Chicken Strips Salad Protein	220	18g	19g	1g	14g	9g	35mg	820mg	1g
Portabella Mushroom Salad Protein	100	18g	20g	2g	4g	4g	0mg	420mg	2g

Bread


Junior Roll	120	21g	22g	1g	4g	1g	0mg	230mg	1g
Junior Wheat Roll	150	25g	30g	5g	6g	2g	0mg	200mg	1g
Grilled Panini Bread	170	30g	31g	1g	5g	4g	0mg	330mg	0g
Marble Rye	170	31g	32g	1g	7g	0g	0mg	170mg	0g
White Bread	170	31g	32g	1g	5g	2g	0mg	310mg	3g
Greek Yogurt Wheat Roll	190	33g	38g	5g	9g	2g	0mg	260mg	6g
Sourdough Bread	190	35g	37g	2g	8g	1g	0mg	470mg	0g
Pita	260	39g	39g	0g	8g	7g	0mg	360mg	2g
Tortilla	260	41g	42g	1g	6g	7g	0mg	530mg	1g
Multigrain Bread	260	42g	48g	6g	10g	4g	0mg	500mg	6g
Shorti Roll	240	43g	45g	2g	9g	2g	0mg	470mg	1g
Biscuit	350	44g	45g	1g	5g	17g	0mg	1050mg	3g
Wheat Shorti Roll	230	45g	49g	4g	10g	3g	0mg	380mg	5g
Everything Bagel	280	52g	56g	4g	10g	2g	0mg	570mg	5g
Plain Bagel	270	52g	55g	3g	9g	1g	0mg	580mg	5g
Cinnamon Raisin Bagel	290	59g	63g	4g	10g	1g	0mg	550mg	9g
Classic Roll	350	63g	65g	2g	13g	3g	0mg	680mg	2g
Wheat Classic Roll	360	68g	74g	6g	15g	4g	0mg	570mg	8g

Lemonades


Iced Strawberry Lemonade (16 oz)	230	60g	60g	0g	0g	0g	0mg	10mg	55g
Iced Lemonade (24 oz)	310	81g	81g	0g	0g	0g	0mg	10mg	77g
Blueberry Pomegranate Iced Lemonade (24 oz)	340	89g	89g	0g	0g	0g	0mg	10mg	85g
Frozen Blueberry Pomegranate Lemonade (24 oz)	440	114g	115g	1g	1g	0g	0mg	20mg	109g
Strawberry Frozen Lemonade (24 oz)	450	117g	117g	0g	0g	0g	0mg	20mg	106g
Frozen Lemonade (24 oz)	490	127g	127g	0g	0g	0g	0mg	15mg	121g

Sandwiches


Chicken Salad & Green Leaf Lettuce Multigrain Thin	230	19g	26g	7g	13g	8g	35mg	350mg	3g
Chicken Salad Sandwich Thin	210	21g	21g	0g	13g	8g	35mg	400mg	3g
Ham and Cheese Croissant_FL	300	23g	23g	0g	22g	14g	60mg	740mg	5g
Buffalo Style Chicken Wrap	320	30g	34g	4g	25g	10g	60mg	1160mg	4g
Cuban Slider Sandwiches	290	31g	31g	0g	20g	0g	40mg	1020mg	7g
Chicken Caesar Wrap	450	32g	36g	4g	31g	21g	75mg	1230mg	4g
Turkey and Bacon Wrap	510	33g	33g	0g	31g	28g	80mg	1240mg	4g
Roast Beef Stacked Sandwich	610	35g	36g	1g	35g	16g	150mg	1400mg	0g
Spicy Chipotle Chicken Wrap	400	35g	35g	0g	31g	15g	80mg	1130mg	5g
Honey Maple Ham and Swiss Wrap	390	36g	36g	0g	27g	16g	65mg	1260mg	7g
Tuna Salad Croissant	570	36g	36g	0g	17g	39g	75mg	680mg	7g
Tuna Wrap	410	38g	42g	4g	22g	18g	45mg	800mg	6g
Wawa Rotisserie Chicken Salad Wrap	380	39g	39g	0g	19g	16g	50mg	1020mg	5g
Turkey and Swiss Slider Sandwiches	290	40g	40g	0g	17g	7g	30mg	900mg	15g
Italian Hoagie with Ham, Salami and Pepperoni	500	41g	41g	0g	27g	26g	80mg	1870mg	5g
Carved Ham & Baby Swiss Sandwich	380	43g	43g	0g	22g	14g	60mg	1530mg	11g
Ham and Swiss Stacked Sandwich	600	50g	56g	6g	44g	24g	110mg	2590mg	6g
Turkey Veggie Stacked Sandwich	570	51g	57g	6g	46g	20g	90mg	2420mg	10g
Grilled Cheese Sourdough Melt	790	71g	75g	4g	40g	38g	80mg	1635mg	0g
Cuban Sourdough Melt	700	72g	76g	4g	54g	17g	75mg	2710mg	0g
Grilled Chicken Sourdough Melt	780	73g	77g	4g	60g	26g	140mg	1950mg	0g
Spicy Cheesesteak Sourdough Melt	775	74g	78g	4g	40g	34g	65mg	1900mg	1g
Spicy Pepperoni Sourdough Melt	955	74g	78g	4g	38g	54g	95mg	2740mg	3g
Spicy Italian Sourdough Melt	785	76g	80g	4g	40g	34g	75mg	2410mg	1g
Chicken Parmesan Sourdough Melt	775	77g	82g	5g	49g	30g	65mg	2075mg	3g
Cheeseburger Sourdough Melt	740	84g	88g	4g	40g	23g	70mg	2480mg	8g
Garlic Barbecue Turkey Sourdough Melt	700	84g	88g	4g	42g	19g	73mg	2680mg	10g

Cheese


Cheddar Cheese	60	0g	0g	0g	4g	5g	15mg	90mg	0g
Pepper Jack Cheese	50	0g	0g	0g	4g	4g	15mg	90mg	0g
Provolone Cheese	50	0g	0g	0g	4g	4g	10mg	125mg	0g
Swiss Cheese	60	0g	0g	0g	4g	4g	0mg	25mg	0g
Yellow American Cheese	50	0g	0g	0g	3g	4g	10mg	250mg	0g
Cheddar Cheese Sauce	35	1g	1g	0g	1g	3g	10mg	240mg	1g
White American Cheese	50	1g	1g	0g	3g	5g	15mg	190mg	1g

Salads


Cobb Salad with Chicken and Bacon	300	4g	7g	3g	30g	17g	220mg	660mg	3g
Turkey BLT Express Salad	240	5g	9g	4g	23g	13g	65mg	770mg	3g
Chef Express Salad	290	7g	11g	4g	25g	17g	210mg	670mg	6g
Turkey Bacon Ranch Salad	330	9g	14g	5g	26g	17g	65mg	1330mg	8g
Farmhouse Garden Express Salad	120	10g	10g	0g	8g	5g	150mg	85mg	5g
Chicken Caesar Express Salad	470	12g	15g	3g	31g	32g	85mg	1060mg	3g
Italian Antipasto Salad	455	12g	14g	2g	26g	32g	75mg	2175mg	6g
Lighter Style Garden Salad	335	17g	20g	3g	18g	20g	205mg	1045mg	9g
Spicy Veggie Beyond Salad	415	18g	23g	5g	19g	23g	0mg	1630mg	8g
Grilled Chicken Caesar Salad	700	19g	24g	5g	50g	45g	165mg	1680mg	2g
Southwest Chicken Salad	750	20g	30g	10g	51g	43g	155mg	1380mg	6g
Lighter Style Southwest Chicken Salad	550	22g	32g	10g	44g	23g	115mg	1240mg	7g
Chef Salad	515	27g	33g	6g	35g	26g	260mg	1400mg	7g
Lighter Style Grilled Chicken and Veggie	455	29g	35g	6g	41g	16g	115mg	1360mg	9g
Mediterranean Chicken Salad	550	30g	36g	6g	50g	22g	135mg	1840mg	9g
Garden Salad	435	31g	35g	4g	20g	23g	205mg	1265mg	9g
Chicken Salad Garden Salad	510	33g	39g	6g	21g	30g	60mg	1190mg	10g
Tuna Salad Garden Salad	590	37g	43g	6g	19g	38g	50mg	1170mg	8g
Crispy Chicken BLT Salad	655	39g	46g	7g	30g	35g	85mg	1610mg	6g
Turkey Harvest Salad	640	41g	47g	6g	36g	37g	60mg	1970mg	27g

Salad Cheese


Shredded Asiago	130	1g	1g	0g	8g	11g	25mg	370mg	0g
Vermont Cheddar	110	1g	1g	0g	6g	8g	25mg	160mg	0g
Feta Cheese	100	3g	3g	0g	9g	6g	20mg	490mg	1g

Salad Greens


Spinach-1 Green	20	1g	3g	2g	2g	0g	0mg	60mg	0g
Spring Mix-1 Green	15	1g	2g	1g	1g	0g	0mg	65mg	1g
Romaine-1 Green	40	2g	6g	4g	2g	0g	0mg	10mg	2g
Kale-1 Green	35	3g	5g	2g	3g	1g	0mg	20mg	1g

Bottled Drinks


Diet Green Tea	5	1g	1g	0g	0g	0g	0mg	15mg	0g
Diet Iced Tea w/ Lemon	10	2g	2g	0g	0g	0g	0mg	30mg	0g
Diet Raspberry Tea	10	2g	2g	0g	0g	0g	0mg	15mg	0g
Diet Lemonade Tea	15	3g	3g	0g	0g	0g	0mg	25mg	2g
Diet Peach Tea	10	3g	3g	0g	0g	0g	0mg	45mg	0g
Cold Brew Coffee (Mocha)	100	15g	15g	0g	4g	3g	10mg	20mg	14g
2% Milk	240	23g	23g	0g	16g	10g	40mg	230mg	23g
Whole Milk	300	23g	23g	0g	15g	16g	50mg	210mg	23g
1% Milk	200	24g	24g	0g	16g	5g	25mg	210mg	24g
Skim Milk	170	24g	24g	0g	16g	0g	10mg	210mg	24g
Premium Orange Juice	110	26g	26g	0g	2g	0g	0mg	0mg	21g
Strawberry Milk	170	30g	30g	0g	8g	2g	10mg	110mg	30g
Green Tea	140	35g	35g	0g	0g	0g	0mg	15mg	34g
Green Tea Mango	160	39g	39g	0g	0g	0g	0mg	15mg	38g
Blackberry Iced Tea	160	41g	41g	0g	0g	0g	0mg	20mg	39g
White Tea with Tangerine	160	41g	41g	0g	0g	0g	0mg	15mg	40g
Iced Tea w/ Lemon	170	44g	44g	0g	0g	0g	0mg	30mg	43g
Peach Tea	190	46g	46g	0g	0g	0g	0mg	30mg	44g
Raspberry Lemonade Tea	190	46g	46g	0g	0g	0g	0mg	20mg	45g
Raspberry Tea	190	46g	46g	0g	0g	0g	0mg	30mg	44g
Lemonade Tea	200	49g	49g	0g	0g	0g	0mg	30mg	48g
Peach Lemonade Tea	200	49g	49g	0g	0g	0g	0mg	20mg	48g
Extra Sweet Tea	210	52g	52g	0g	0g	0g	0mg	15mg	50g
Chocolate Milk	320	53g	54g	1g	16g	5g	25mg	400mg	51g
Orange Juice	220	53g	54g	1g	3g	0g	0mg	15mg	47g
Mango Drink	220	55g	55g	0g	0g	0g	0mg	20mg	53g
Double Dutch Chocolate Milk	470	56g	58g	2g	17g	18g	70mg	360mg	57g
Fruit Punch	230	58g	58g	0g	0g	0g	0mg	20mg	57g
Vanilla Flavored Milk	450	59g	59g	0g	16g	16g	70mg	240mg	57g
Orange Drink	240	60g	60g	0g	0g	0g	0mg	15mg	58g
Lemonade	240	61g	61g	0g	0g	0g	0mg	15mg	58g
Raspberry Lemonade	240	61g	61g	0g	0g	0g	0mg	20mg	57g
Tropical Punch	250	62g	62g	0g	0g	0g	0mg	15mg	60g
Cookies & Cream Flavored Milk	560	81g	82g	1g	16g	18g	75mg	300mg	81g

Milk for Coffee


Non-Fat Skim Milk milk for Coffee	60	9g	9g	0g	6g	0g	5mg	75mg	9g
Whole Milk milk for Coffee	110	9g	9g	0g	6g	6g	25mg	95mg	9g
2% milk for Coffee	100	10g	10g	0g	6g	4g	15mg	95mg	9g
Vanilla Almond Milk milk for Coffee	60	11g	11g	0g	1g	2g	0mg	95mg	10g

Sandwich Toppings


Applewood Smoked Bacon Sandwich Topping	50	0g	0g	0g	2g	4g	10mg	150mg	0g
Avocado Sandwich Topping	40	0g	2g	2g	1g	4g	0mg	0mg	0g
Fresh Salsa Sandwich Topping	10	0g	0g	0g	0g	0g	0mg	30mg	1g
Old Bay Sandwich Topping	0	0g	0g	0g	0g	0g	0mg	55mg	0g
Pickles Sandwich Topping	0	0g	0g	0g	0g	0g	0mg	240mg	0g
Salt Sandwich Topping	0	0g	0g	0g	0g	0g	0mg	100mg	0g
Spinach Sandwich Topping	0	0g	0g	0g	0g	0g	0mg	5mg	0g
Cucumber Sandwich Topping	0	1g	1g	0g	0g	0g	0mg	0mg	0g
Grated Parmesan Sandwich Topping	25	1g	1g	0g	1g	2g	5mg	90mg	0g
Hot Peppers Sandwich Topping	5	1g	1g	0g	0g	0g	0mg	360mg	0g
Jalapeno Peppers Sandwich Topping	5	1g	1g	0g	0g	0g	0mg	230mg	0g
Onions Sandwich Topping	5	1g	1g	0g	0g	0g	0mg	0mg	0g
Pepperoni Sandwich Topping	70	1g	1g	0g	3g	6g	15mg	260mg	0g
Roasted Red Peppers Sandwich Topping	15	1g	1g	0g	0g	1g	0mg	100mg	1g
Side of Hot Peppers Sandwich Topping	5	1g	1g	0g	0g	0g	0mg	470mg	0g
Tomato Sandwich Topping	5	1g	1g	0g	0g	0g	0mg	0mg	0g
Roasted Veggies Sandwich Topping	30	2g	3g	1g	1g	2g	0mg	110mg	2g
Sour Cream Sandwich Topping	50	2g	2g	0g	1g	5g	20mg	30mg	1g
Sweet Peppers Sandwich Topping	15	4g	4g	0g	0g	0g	0mg	85mg	0g

Spreads & Dressings


Butter with Canola -Regular	50	0g	0g	0g	0g	6g	10mg	5mg	0g
Vinegar	5	0g	0g	0g	0g	0g	0mg	0mg	0g
Yellow Mustard	5	0g	0g	0g	0g	0g	0mg	80mg	0g
Boom Boom Dip Cup	150	1g	1g	0g	0g	16g	15mg	210mg	1g
Buffalo Sauce	35	1g	1g	0g	0g	4g	5mg	340mg	0g
Cherry Pepper Relish	5	1g	1g	0g	0g	0g	0mg	200mg	1g
Creamy Chipotle Sauce	70	1g	1g	0g	0g	7g	10mg	160mg	1g
Garlic Aioli Sauce	110	1g	1g	0g	0g	12g	5mg	50mg	0g
Mayo-Ketchup	70	1g	1g	0g	0g	7g	5mg	120mg	1g
Remoulade Sauce	70	1g	1g	0g	0g	7g	5mg	190mg	1g
Spicy Mustard	15	1g	1g	0g	1g	1g	0mg	230mg	0g
Sriracha Sauce	5	1g	1g	0g	0g	0g	0mg	115mg	1g
Caesar Dressing	250	2g	2g	0g	2g	27g	25mg	380mg	0g
Cream Cheese-Regular	80	2g	2g	0g	2g	7g	25mg	120mg	2g
Fire Roasted Poblano Ranch Dressing	200	2g	2g	0g	1g	21g	15mg	400mg	2g
Lite Cream Cheese-Regular	60	2g	2g	0g	2g	5g	15mg	160mg	2g
Marinara Sauce	15	2g	3g	1g	1g	0g	0mg	115mg	1g
Ranch Dressing	70	2g	2g	0g	1g	7g	5mg	100mg	1g
Veggie Cream Cheese-Regular	80	2g	2g	0g	2g	7g	25mg	120mg	2g
Miracle Whip	45	3g	3g	0g	0g	4g	5mg	140mg	2g
Honey Mustard Dipping Cup	120	5g	5g	0g	0g	12g	10mg	230mg	4g
Ketchup	20	5g	5g	0g	0g	0g	0mg	130mg	4g
Light Balsamic Vinaigrette	110	5g	5g	0g	0g	9g	0mg	420mg	3g
Mixed Berry Cream Cheese	50	5g	5g	0g	1g	4g	10mg	60mg	4g
Honey Hot Sauce	30	9g	9g	0g	0g	0g	0mg	0mg	7g
BBQ Sauce Dipping Cup	50	13g	13g	0g	0g	0g	0mg	190mg	11g
Sweet Red Chili Dip Cup	90	23g	23g	0g	0g	1g	0mg	470mg	21g

Milkshakes, Flurricanes & Sundaes


Regular Soft Serve Sundae	563	65g	65g	0g	10g	29g	113mg	304mg	56g
Chocolate Soft Serve Sundae	663	90g	90g	0g	11g	30g	113mg	319mg	79g
Caramel Soft Serve Sundae	693	91g	91g	0g	10g	32g	123mg	364mg	78g
Coffee Milkshake (24 oz)	850	98g	98g	0g	16g	45g	170mg	460mg	85g
Chocolate Chip Flurricane	1020	116g	119g	3g	17g	54g	160mg	420mg	105g
Vanilla Milkshake (24 oz)	1030	119g	119g	0g	19g	54g	205mg	550mg	103g
Black and White Milkshake (24 oz)	1040	122g	122g	0g	20g	55g	205mg	550mg	103g
Strawberry Milkshake (24 oz)	1130	144g	144g	0g	19g	54g	205mg	560mg	119g
Chocolate Milkshake (24 oz)	1140	145g	145g	0g	21g	55g	205mg	620mg	124g
Mint Chocolate Chip Flurricane	1150	148g	151g	3g	17g	54g	160mg	430mg	137g
Cookies and Cream Flurricane	1140	151g	151g	0g	17g	54g	160mg	650mg	117g
Cookies and Cream Milkshake (24 oz)	1260	158g	158g	0g	21g	62g	205mg	700mg	127g
Lemonade Milkshake (24 oz)	1030	163g	164g	1g	14g	39g	145mg	390mg	148g
Blueberry Pomegranate Milkshake (24 oz)	1410	174g	174g	0g	25g	70g	265mg	710mg	151g
Chocolate Cookies and Cream Milkshake (24 oz)	1370	185g	185g	0g	23g	63g	205mg	710mg	150g
Mint Cookies and Cream Milkshake (24 oz)	1460	206g	206g	0g	21g	62g	205mg	710mg	175g
Chocolate Mint Cookies and Cream Milkshake (24 oz)	1520	222g	222g	0g	23g	63g	205mg	720mg	187g

Frozen Coffee & Chai Add Ons


Sugar Free Caramel Syrup (For 24 oz drink)	0	0g	0g	0g	0g	0g	0mg	0mg	0g
Brown Sugar Cinnamon Syrup (For 24 oz Drink)	60	15g	15g	0g	0g	0g	0mg	0mg	15g
Maple Flavored Syrup (For 24 oz drink)	60	15g	15g	0g	0g	0g	0mg	0mg	15g
Shortbread Syrup (For 32 oz drink)	60	15g	15g	0g	0g	0g	0mg	75mg	15g
Mint Syrup (For 24 oz drink)	75	18g	18g	0g	0g	0g	0mg	0mg	18g
Red Raspberry Syrup (For 24 oz drink)	75	18g	18g	0g	0g	0g	0mg	0mg	18g
Toasted Marshmallow Syrup (For 24 oz drink)	75	18g	18g	0g	0g	0g	0mg	0mg	18g
Vanilla Syrup (For 24 oz drink)	75	18g	18g	0g	0g	0g	0mg	0mg	18g
Salted Caramel Syrup (For 24 oz drink)	90	21g	21g	0g	0g	0g	0mg	90mg	21g
Chocolate Sauce (For 24 oz drink)	200	50g	50g	0g	2g	2g	0mg	30mg	46g
White Chocolate Sauce (For 24 oz drink)	220	50g	50g	0g	2g	1g	0mg	140mg	42g
Caramel Sauce (For 24 oz drink)	260	52g	52g	0g	0g	6g	20mg	120mg	44g
Pumpkin Sauce (For 24 oz drink)	220	52g	52g	0g	2g	0g	0mg	90mg	44g

Frozen Coffee & Chais


Double Shot Frozen Cappuccino (24 oz)	550	63g	63g	0g	10g	29g	110mg	300mg	54g
Chai Tea Frozen Latte (24 oz)	420	69g	69g	0g	4g	13g	50mg	135mg	65g
Frozen Cappuccino (24 oz)	610	70g	70g	0g	11g	32g	120mg	330mg	60g
Frozen Cappuccino with Sugar Free Caramel Sauce (24 oz)	610	71g	71g	0g	11g	32g	120mg	350mg	60g
Vanilla Chai Tea Frozen Latte (24 oz)	530	97g	97g	0g	4g	13g	50mg	140mg	93g
Mocha Double Shot Frozen Cappuccino (24 oz)	750	110g	110g	0g	12g	30g	110mg	440mg	97g
Salted Caramel Frozen Cappuccino (24 oz)	780	112g	112g	0g	11g	32g	120mg	500mg	101g
Caramel Double Shot Frozen Cappuccino (24 oz)	810	115g	115g	0g	11g	35g	130mg	430mg	98g
Mocha Frozen Cappuccino (24 oz)	810	119g	119g	0g	13g	33g	120mg	360mg	106g
Chocolate Caramel Frozen Cappuccino (24 oz)	920	140g	140g	0g	11g	36g	130mg	430mg	121g
Caramel Frozen Cappuccino (24 oz)	1000	148g	148g	0g	11g	41g	150mg	520mg	126g
Chocolate Chocolate Chip Frozen Cappuccino (24 oz)	1120	153g	157g	4g	16g	50g	125mg	360mg	142g
Caramel Chocolate Chip Frozen Cappuccino (24 oz)	1180	156g	160g	4g	14g	55g	145mg	460mg	140g
Chocolate Cookies and Cream Frozen Cappuccino (24 oz)	1040	157g	157g	0g	15g	41g	120mg	500mg	130g
Mint Cookies and Cream Frozen Cappuccino (24 oz)	1030	157g	157g	0g	13g	40g	120mg	480mg	133g

Brewed Coffee


Colombian Coffee (16 oz)	0g	0g	0g	0g	0g	0mg	10mg	0g
Cuban Roast Coffee (16 oz)	0g	0g	0g	0g	0g	0mg	5mg	0g
Dark Roast Coffee (24 oz)	0g	0g	0g	0g	0g	0mg	10mg	0g
Decaffeinated Coffee (24 oz)	0g	0g	0g	0g	0g	0mg	10mg	0g
French Vanilla Coffee (16 oz)	0g	0g	0g	0g	0g	0mg	5mg	0g
Hazelnut Coffee (24 oz)	0g	0g	0g	0g	0g	0mg	10mg	0g
Pumpkin Spice Coffee (16 oz)	0g	0g	0g	0g	0g	0mg	5mg	0g
Regular Coffee (24 oz)	0g	0g	0g	0g	0g	0mg	10mg	0g

The basics of ordering Keto at Wawa

Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.
Ketchup has a lot of sugar, so while it may not knock you out of ketosis, it is typically not recommended on a keto diet.
Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].
The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Wawa menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Wawa. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Convenience Store restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

Everything Keto at Wawa

Net Carbohydrate Limit

Net Carbohydrate Limit

Hot Dogs

Snacks

Bakery

Sides

Protein

Lunch & Dinner Meals

Salad Toppings

Breakfast

Soups

Smoothies

Salad Protein

Bread

Lemonades

Sandwiches

Cheese

Salads

Salad Cheese

Salad Greens

Bottled Drinks

Milk for Coffee

Sandwich Toppings

Spreads & Dressings

Milkshakes, Flurricanes & Sundaes

Frozen Coffee & Chai Add Ons

Frozen Coffee & Chais

Brewed Coffee

The basics of ordering Keto at Wawa

What Counts as Keto?

What Restaurants are Keto Friendly?

Chipotle

Chick-fil-A

Panera Bread

P.F. Chang’s

Texas Roadhouse

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

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