How Many Calories Are in a Wawa Turkey Bowl? A Closer Look at This Popular Fast Food Meal

Wawa turkey bowls have become an increasingly popular meal choice for many on the go. With so many fast food options loaded with fat and calories, consumers want to know – how healthy is a Wawa turkey bowl? In this article, we’ll break down the nutrition facts and ingredients behind Wawa’s turkey bowls to get a clearer picture of the calories and nutrients you’re consuming

An Overview of Wawa’s Turkey Bowl

Wawa’s hot turkey and mashed potato bowl features sliced turkey breast layered over homemade mashed potatoes and turkey gravy. The bowl comes with a dinner roll on the side. According to Wawa’s website, the turkey bowl contains 660 calories per bowl. It also packs 37g of fat, 64g of carbohydrates, and 21g of protein.

To put those numbers into perspective here is how the Wawa turkey bowl’s nutrition stats stack up to general daily recommendations

• 660 calories – 33% of a 2,000 calorie diet
• 37g fat – 57% of the recommended daily intake of 65g
• 64g carbs – 21% of a 2,000 calorie diet
• 21g protein – 42% of the recommended daily intake of 50g

So in one bowl you are getting about one third of your daily recommended calories, over half of your recommended fat intake, and decent amounts of carbs and protein.

Taking a Deeper Dive into the Ingredients

To better understand where those calories are coming from, let’s break down the main ingredients in a Wawa turkey bowl:

Sliced Turkey Breast

Turkey is a lean protein that packs a solid protein punch. A 3 oz serving of roasted turkey breast with skin contains around 120 calories and 3g of fat. The turkey bowl likely contains 6-8 oz of turkey.

Mashed Potatoes

Mashed potatoes are a classic comfort food, but also a source of empty carbs and calories. One cup of basic mashed potatoes made with milk and butter clocks in around 220 calories and 11g of fat. Wawa’s turkey bowls look to contain around 1.5 cups of mashed potatoes.

Turkey Gravy

Turkey gravy adds lots of salty, savory flavor but also significantly increases the calorie and fat content. A 1/4 cup serving of turkey gravy packs around 100 calories and 8g of fat. The turkey bowl may contain around 1/2 cup of gravy.

Dinner Roll

A standard 2 oz. dinner roll can have around 100 calories and 1-2g of fat. Wawa’s dinner rolls appear comparable in size and nutrition stats.

So putting it all together – the turkey, potatoes, gravy, and roll – it’s no wonder this bowl hits 660 calories and 37g of fat! The gravy and potatoes provide the majority of calories and fat, while the turkey contributes protein.

Tips for Lightening Up Your Wawa Turkey Bowl

If you want to shave off some calories, fat, or carbs from Wawa’s turkey bowl, there are a few easy ways to modify your order:

• Ask for light gravy or gravy on the side to limit excess calories and fat
• Choose a side salad instead of the dinner roll
• Order a smaller bowl size if available
• Skip the mashed potatoes and ask for a vegetable side like green beans
• Opt for a lower calorie drink like water or unsweetened iced tea rather than soda

You can also create a DIY turkey bowl at home using lower sodium turkey gravy, Greek yogurt mashed potatoes, and plenty of vegetables for a more nutritious meal.

The Verdict on Wawa Turkey Bowls

Wawa’s hot turkey bowls offer a hearty, comforting meal for those busy days when you don’t have time to prepare food. However, with 660 calories and nearly a full day’s worth of fat and sodium, it’s certainly not the healthiest fast food option out there. If you’re watching your weight or nutrients, be mindful of how often you indulge in this high calorie bowl. Some simple modifications and homemade versions can easily reduce the calories while keeping all that delicious flavor. Otherwise, enjoy this guilty pleasure in moderation along with plenty of fruits, vegetables, and lighter meals.