A Detailed Look at the Calorie Count of Wawa’s Oven Roasted Turkey Hoagie

Wawa’s oven roasted turkey hoagie on a classic roll is a popular grab-and-go sandwich option. But with its combination of turkey cheese, lettuce, tomatoes and condiments layered between two halves of a roll you may wonder just how many calories are packed into this convenient sandwich. Let’s take a detailed look at the calorie count and nutrition facts of a Wawa cold oven roasted turkey hoagie!

Breaking Down the Calorie Count

According to Wawa’s nutrition information here are the calorie counts for a regular 6-inch oven roasted turkey hoagie on a classic roll

• Total Calories: 540 calories
• Total Fat: 20g
• Saturated Fat: 5g
• Trans Fat: 0g
• Cholesterol: 75mg
• Sodium: 1630mg
• Total Carbohydrates: 50g
• Dietary Fiber: 4.6g
• Sugars: 4g
• Protein: 41g

So in a regular-sized oven roasted turkey hoagie, you’re getting a fairly high calorie count at 540 calories.

To put this in perspective, here is how the calorie count breaks down:

• The 540 calories make up about 27% of a standard 2000 calorie diet.
• The sandwich provides over half the recommended daily value of protein.
• It also supplies about 17% of the daily fiber requirement.
• However, the 1630 mg of sodium is high, exceeding over 70% of the daily 2300 mg limit.

So while the protein and fiber content is decent, the high sodium and calorie count means this sandwich should likely be enjoyed in moderation.

Calorie Count of Different Serving Sizes

Wawa offers the oven roasted turkey hoagie in different serving sizes:

• Regular (6-inch): 540 calories
• Half (4-inch): Approximately 270 calories
• Mini (3-inch): Around 200 calories

For calorie-counters, opting for a half or mini size can help reduce the calorie intake to a more modest amount. Or consider customizing your sandwich to skip high-calorie ingredients like cheese or mayo.

How the Calories Add Up

So what exactly accounts for all those calories? Here’s a breakdown of where the calories come from:

• Bread: The classic roll provides a good amount of carbohydrates and calories.
• Turkey: While lean, the 2-3 ounces of oven roasted turkey still packs about 150 calories.
• Cheese: Cheese slices add about 50 calories in addition to more fat and sodium.
• Vegetables: Onions, lettuce, tomatoes provide vitamins and fiber without too many calories.
• Condiments: Mayo and oil-based dressings add more fat and calories.

Nutrition Pros and Cons

Here are some pros and cons to consider about the nutrition profile:

Pros

• High protein amount from lean turkey.
• Good source of dietary fiber from the bread and veggies.
• Vitamins and minerals like Vitamin C, calcium and iron.

Cons

• Very high in sodium, exceeding the daily recommended limit.
• Higher in calories and saturated fat if cheese and mayo are added.
• Refined bread isn’t as nutritious as whole grain options.

Calorie Burn Time for the Sandwich

Here’s an estimate of how long it would take to burn off the 540 calories from a regular oven roasted turkey hoagie, based on a 180 lb person:

• Jogging: About 40 minutes
• Hiking: Around 1 hour 10 minutes
• Cycling: Approximately 50 minutes
• Swimming: Roughly 45 minutes

So while delicious, be sure to account for the turkey hoagie’s calorie count and balance it out with more activity to avoid weight gain!

Tips to Lighten Up Your Hoagie

Here are some easy tips to shave off calories from your Wawa oven roasted turkey hoagie:

• Skip the cheese to eliminate about 50 calories and fat.
• Choose leaner meats like roast beef over higher-fat options.
• Load up on veggies like lettuce, tomatoes, onions and peppers.
• Opt for lighter condiments like mustard instead of mayo-based spreads.
• Stick to smaller sizes like a half or mini hoagie.
• Pick whole grain or multigrain bread over white refined rolls.
• Cut the sandwich in half and save one part for later.

Nutrition Questions Answered

Here are answers to some common nutrition questions about Wawa’s oven roasted turkey hoagie:

Is it healthy?

It can be a healthy option in moderation and when customized to limit high-sodium, high-fat additions. Turkey is lean and the sandwich provides protein, vitamins and minerals. But the high sodium and carb content should be accounted for.

What are the main nutrients?

The main nutrients are protein (41g) from the turkey, carbs (50g) from the bread, and a decent amount of fiber (4.6g). Vitamins and minerals include Vitamin C, calcium, iron and potassium.

Is it suitable for diets like Keto?

No, the classic turkey hoagie is high in carbs from the bread so it would not be suitable for low-carb diets like Keto.

Can diabetics eat it?

Diabetics should consume it in smaller portions since the carb content can spike blood sugar. Opting for a low-carb wrap instead of a regular roll can provide a lower glycemic alternative.

Allergens to watch out for?

It contains common allergens like wheat, dairy and soy. The turkey and bread both contain gluten. Those with food sensitivities should customize ingredients or avoid consuming it.

The Verdict? Enjoy in Moderation

While not the healthiest sandwich option out there, the oven roasted turkey hoagie can be incorporated into a balanced diet in moderation. Getting it without cheese and mayo, on whole grain bread and in a smaller size can make it a more nutritious choice. Just be mindful of the sodium, fat and calorie content!