The Core Nutritional Breakdown for the Standard Quesadilla
When ordering a standard Wawa Buffalo Chicken Quesadilla, the nutritional information can help in making dietary choices. The base quesadilla typically includes the tortilla, chicken, and buffalo sauce, but is often listed without cheese. It contains about 430 calories.
A closer look at the macronutrient breakdown for this base item:
- Total Fat: 17g
- Carbohydrates: 46g
- Protein: 28g
Beyond basic macronutrients, other details are important. The standard build is quite high in sodium, with 1790 mg reported for the version without cheese, which accounts for 75% of the daily value. It also contains 5g of saturated fat. For those watching their intake of specific nutrients, reviewing the full nutritional facts is recommended.
The Impact of Customization on Calorie Count
Wawa's customization allows you to control your order, but also makes calculating the final calorie count more complex. The standard 430-calorie figure is just a starting point. Any additions can rapidly increase the final number. Adding cheese is a common choice that can raise the total calories. Some sources report a 510-calorie total for a version with cheese, an increase of 80 calories from the base version.
Other add-ons and variations:
- Extra Cheese: Additional portions of cheese, such as a different type or more of the standard, will further increase fat and calorie content.
- Sauces and Dressings: Many customers add creamy ranch or blue cheese dressings, which are often high in fat and calories. Extra portions of buffalo sauce can add calories and sodium.
- Additional Toppings: Vegetables like pico de gallo or jalapenos add minimal calories, but other toppings can add up. It's always best to be mindful of what's being added if you are watching your caloric intake.
- Meat Options: Choosing different meats or combinations through the Built-to-Order system would change the nutritional profile entirely. For example, a version with roasted chicken and buffalo sauce is listed with a higher calorie count.
For the most accurate nutritional breakdown of your customized quesadilla, Wawa offers a Nutrition Calculator on their website that allows you to add or remove specific ingredients to see how it affects the totals.
Comparison: Wawa Buffalo Chicken Quesadilla vs. Other Menu Items
To put the Wawa Buffalo Chicken Quesadilla's nutritional profile into perspective, here is a comparison with a few other popular Wawa menu items. Note that all figures can vary based on customization.
| Menu Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Buffalo Chicken Quesadilla (Base) | 430 | 17 | 46 | 28 |
| Standard Chicken Quesadilla (Base) | 380 | 12 | 44 | 28 |
| Small Mac & Cheese | 350 | N/A | N/A | 15 |
| Shorti White Roll (for comparison) | 240 | N/A | N/A | N/A |
As the table shows, the buffalo chicken quesadilla is not the most calorie-dense item on the menu, but it sits in a mid-range category. Its higher sodium content is a standout feature when compared to other non-soup options.
Healthier Choices for Your Quesadilla
To reduce the calories and sodium, consider these modifications when ordering:
- Skip the Cheese: Eliminating cheese is one of the easiest ways to save calories and fat. The quesadilla still delivers on the spicy, chicken flavor without it.
- Go Light on Sauce: Ask for less buffalo sauce or request it on the side so you can control the amount. This helps manage the high sodium and any added calories from fat in the sauce.
- Add Extra Veggies: Load up on lower-calorie toppings like lettuce, pico de gallo, or jalapenos. The added volume can make your meal feel more substantial without a significant calorie increase.
- Pair with a Lighter Side: Instead of pairing your quesadilla with another heavy item, choose a lighter option like a side salad to create a more balanced meal.
Conclusion
The Wawa Buffalo Chicken Quesadilla is flavorful, but its nutritional profile varies with customization. The base quesadilla starts at 430 calories and 1790 mg of sodium. By understanding the impact of added ingredients like cheese and creamy sauces, and by using resources like the Wawa Nutrition Calculator, you can make informed decisions. Careful customization allows you to enjoy the taste of the buffalo chicken quesadilla while keeping your health goals in mind. For the most up-to-date and specific nutritional details for any Wawa product, be sure to use the official Wawa Nutrition Center at https://www.wawa.com/iframe/nutrition-calculator.
Note: Nutritional values can fluctuate slightly depending on preparation and ingredient sourcing. Always refer to the official Wawa website for the most current information.
