Wawa under 500 calories: 148 orders, ranked

Of the 299 single orders we track at Wawa, 148 come in at or under 500 calories — 49%. The most protein in one item under 500 is the Roasted Chicken Chipotle Hoagie, Classic, 63 g for 470 calories; the most filling by protein and fiber per calorie is the Double Meat Turkey & Ham Hoagie, Classic (51 g protein, 0 g fiber, 300 cal). 104 entrées fit under 500; 121 do not.

Source: Wawa nutrition guide (official) · Data refreshed October 14, 2026

• 148 orders under 500
• 63g most protein in one item
• 63g protein in a full meal
• 121 entrées over 500

As of October 2026, 148 of the 299 Wawa single orders we track come in at or under 500 calories, and the most protein in a complete Wawa meal under 500 is 63 g (A Classic Roasted Chicken Chipotle Hoagie and a 16-ounce *Create Your Own Iced Coffee).

Three complete Wawa meals under 500 calories

Under 500, the most-protein meal is built on the Roasted Chicken Chipotle Hoagie, Classic (470 cal), which leaves 30 calories for its sides and drink. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Wawa order under 500 calories → Swap any item, add a side, share the link.

Every Wawa order under 500 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 285 calories and 104 of the 148 are entrées. Figures as Wawa published them, rounded to whole numbers (how we check them).

What 500 calories buys at Wawa

Going from 400 to 500 calories adds 29 orders: Buffalo Sauce Chicken Cheesesteak Hoagie, Classic (410), Chocolate Chip Cookie (410), BBQ Cheesesteak Hoagie, Classic (420), BBQ Chicken Cheesesteak Hoagie, Classic (420), BBQ Honey Smoked Turkey Hoagie, Classic (420), Creamy Chipotle Sauce Chicken Cheesesteak Hoagie, Classic (420), Ham, Egg & Cheese Sizzli Croissant (420) and Southern Honey Hot Chicken Hoagie, Classic (430) and 21 more.

What doesn't fit under 500

121 of 225 Wawa entrées are over 500 calories; the lightest of them, the *Create Your Own Crispy Chicken Sandwich, misses by 10 calories at 510. With more room, see Wawa under 600. Tighter budget: Wawa under 400. Closest misses: *Create Your Own Crispy Chicken Sandwich (510), Pulled Pork Burrito (510), Teriyaki Roasted Chicken Wrap (510), *Create Your Own Burger (520) and *Create Your Own Spicy Crispy Chicken Sandwich (520).

More at Wawa

• Wawa calories & nutrition (356 items listed)
• Wawa under 300 calories (84 orders)
• Wawa under 400 calories (119 orders)
• Wawa under 600 calories (187 orders)
• High-protein Wawa orders (110 items)
• Wawa calorie calculator (build an order under your cap)

Under 500 calories at other chains

The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 500 calories.

• Cumberland Farms under 500
• TOGO'S under 500
• Schlotzsky's under 500