Your Wawa Turkey Sub Calorie Breakdown
When ordering a Wawa turkey sub, also known as a Shorti, the final calorie count is not a fixed number. It’s a combination of the base ingredients and every additional topping you select. A plain, unadorned sub is significantly different nutritionally from one loaded with extras. Understanding each component’s contribution is the first step toward making an informed dietary choice.
The Foundational Ingredients: Bread and Turkey
At its core, a Wawa 6-inch turkey sub consists of bread and oven-roasted turkey. The bread choice is one of the most impactful decisions you will make. While the classic roll is a popular option, Wawa also offers wheat bread and gluten-conscious choices, each with a different calorie and fiber profile. The turkey itself is a lean protein source, providing essential nutrients without excessive fat when compared to other deli meats. A simple oven-roasted turkey Shorti, without any extras, serves as the baseline for your meal's nutritional information.
Customizing Your Calories: The Toppings Table
The real variation in your sub's calorie count comes from the toppings. Below is a comparison table that shows how different choices affect the total calorie intake. Use this as a guide to help you build a smarter meal.
| Item (Approximate Calories per 6-inch Sub) | Standard Order | Lighter Order |
|---|---|---|
| 6" Classic Roll | 300 kcal | 300 kcal |
| Oven Roasted Turkey | 100 kcal | 100 kcal |
| Provolone Cheese (2 slices) | 100 kcal | 0 kcal |
| Mayonnaise | 100 kcal | 0 kcal |
| Veggies (Lettuce, Tomato, Onion) | ~10-20 kcal | ~10-20 kcal |
| Oil Blend | 100 kcal | 0 kcal |
| Cherry Pepper Relish | 30 kcal | 30 kcal |
| Total Calories (Approximate) | ~740 kcal | ~440 kcal |
High-Calorie Additions to Watch For
- Cheese: Provolone and cheddar add significant calories and fat. Skipping cheese or choosing a smaller portion can immediately reduce your sub's energy density.
- Sauces and Dressings: Mayonnaise and oil blends are a major source of calories. Opt for lighter condiments like mustard, or a simple oil and vinegar mix, to keep the count down. The cherry pepper relish is a flavorful, lower-calorie alternative.
- Extra Meat: While adding more turkey provides protein, it also increases the overall calorie load. Be mindful of double meat options.
Making Healthier Choices at Wawa
For those watching their calorie intake, Wawa provides several opportunities to build a healthier meal. The most significant tool is their official Nutrition Calculator, available on their website.
- Use the Nutrition Calculator: Before you go or while you're in the store, use the official tool to see the exact calorie count for your custom sub. You can add and remove items virtually to find the perfect balance.
- Load up on Veggies: Lettuce, tomatoes, onions, cucumbers, and spinach add very few calories while increasing the volume and nutrients in your sub.
- Try Lighter Breads: A wheat roll or opting for a salad version (without the roll) can change the calorie profile significantly.
- Explore Other Menu Items: Wawa also offers Calorie-Conscious menu options, such as some of their soups and salads, which are already designed to be under 500 calories.
- Think Smaller Portions: The 6-inch Shorti is often a more reasonable portion size than the larger Classic or Super options.
A Quick Look at Wawa's Competition
When comparing the Wawa turkey sub to other popular chains, such as Subway, it's clear that the calorie count is highly dependent on customization. A plain 6-inch turkey sub at Subway is often lower in calories than a standard Wawa build, but a loaded version from either store will see a sharp increase. Wawa's strength is the extensive customization, allowing you to be in full control of your final meal's nutritional profile.
Conclusion
Ultimately, the question of how many calories in a Wawa 6 inch turkey sub has no single answer. The base ingredients provide a starting point, but the final count is a direct reflection of your choices. By using Wawa's official nutrition resources and being mindful of high-calorie additions like cheese and mayo, you can enjoy a delicious and satisfying sub that still fits your dietary goals. The power is in your hands, or rather, at the touchscreen kiosk.
