Get the App
Halloween with less seed oil: candy, treats and trick-or-treat night. See the guide
Report Cards · Wawa

Wawa Seed Oil Report Card

GradeC
Avg PUFA/item7.7g
Items analyzed252
Cooking oilSoybean oil
From the chain1%

Based on our menu research, Wawa cooks with: soybean oil. Across the 252 menu items we analyzed, it averages 7.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).

What oil does Wawa fry in? The full answer

Eating at Wawa soon? Build your order in the app and see its seed oil total before you pay.

Build my order

Ask Wawa to drop seed oils

7 people have asked so far.

One tap, anonymous, no signup. We keep each chain's total public so the demand is impossible to ignore.

Safest Orders at Wawa

Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.

Cleanest full order: Garden Salad + Hot Coffee, 2.0g total

ItemPUFA
Egg & Cheese Breakfast Snack & Go Wrap1.4g
Garden Salad2.0g
Bagel with Cream Cheese2.0g
Spicy Cheesy Chicken Taco2.0g
Bacon, Egg & Cheese Breakfast Snack & Go Wrap2.4g

Build your Wawa order

Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.

Build my order

What to Avoid at Wawa

ItemPUFA
Tuna Melt Panini24.8g
Buffalo Chicken Salad Club24.0g
French Onion Burger (Double)18.0g
Teriyaki Breaded Chicken Strip Mac & Cheese Bowl17.5g
Spicy Crispy Chicken Sandwich17.0g

Every Wawa item, ranked

All 252 items we have for Wawa, safest first. Values are estimated grams of seed-oil PUFA per item.

ItemPUFA
Cold Brew Coffee0.0g
Fountain Soda0.0g
Fountain Drink0.0g
Marinara Sauce0.0g
Honey Hot Sauce0.0g
BBQ Sauce Dipping Cup0.0g
Sweet Red Chili Dip Cup0.5g
Mango Smoothie1.0g
Strawberry Banana Smoothie1.0g
Mixed Berry Smoothie1.0g
Peach Smoothie1.0g
Green Detox Smoothie1.0g
Latte1.0g
Cappuccino1.0g
Iced Latte1.0g
Egg & Cheese Breakfast Snack & Go Wrap1.4g
Garden Salad2.0g
Bagel with Cream Cheese2.0g
Chicken Noodle Soup2.0g
Tomato Basil Bisque2.0g
Chocolate Shake2.0g
Vanilla Shake2.0g
Strawberry Shake2.0g
Cookies & Cream Shake2.0g
Caramel Fudge Shake2.0g
Frozen Mocha Mint2.0g
Frozen Cappuccino2.0g
Buffalo Sauce2.0g
Spicy Cheesy Chicken Taco2.0g
Bacon, Egg & Cheese Breakfast Snack & Go Wrap2.4g
Honey Hot Bacon, Egg & Cheese Breakfast Snack & Go Wrap2.4g
Garlic Knots (2)2.5g
Honey Hot Chicken Snack & Go Wrap2.7g
Seasoned Beef & Fire Roasted Corn Taco2.9g
Veggie Shorti Hoagie3.0g
Egg White Veggie Breakfast Bowl3.0g
Mac & Cheese Bowl3.0g
Broccoli Cheddar Soup3.0g
Chili3.0g
Chicken Corn Chowder3.0g
Hashbrown3.0g
Cali Chicken Taco3.3g
Roasted Chicken Fajita Bowl3.5g
Turkey, Bacon & Ranch Salad3.5g
Chef Salad3.6g
Mediterranean Roasted Chicken Salad3.6g
Garlic Knots (3)3.8g
Buffalo Chicken Snack & Go Wrap3.9g
Creamy Chipotle Oven Roasted Turkey Snack & Go Wrap3.9g
Roasted Veggie Panini4.0g
Ranch Dressing4.0g
Creamy Chipotle Sauce4.0g
Mayo-Ketchup4.0g
Remoulade Sauce4.0g
Avocado Toast4.4g
Seasoned Beef Burrito4.7g
Italian Antipasto Salad4.8g
No-Bun Burger4.8g
Chocolate Chip Cookie5.0g
Classic Italian Junior Hoagie5.0g
Turkey & Provolone Shorti Hoagie5.0g
Ham Shorti Hoagie5.0g
Turkey Sausage Egg White & Cheese Sizzli on Bagel5.0g
Cheese Pizza (Personal)5.0g
Cheese Pizza (Whole)5.0g
Chicken Alfredo Bowl5.0g
BBQ Chicken Bowl5.0g
Gobbler Bowl5.0g
Chipotle Egg & Cheese Breakfast Snack & Go Wrap5.0g
Oven Roasted Turkey Wrap5.0g
Garlic Italian Snack & Go Wrap5.0g
Southwest Chicken Salad5.0g
Crispy Cheese Chicken Taco5.2g
Southwest Seasoned Beef Burrito5.3g
Roasted Chicken Cheesesteak Panini5.4g
Fajita Veggie Burrito5.4g
Pulled Pork Burrito5.4g
Rice & Beans Burrito5.4g
Chipotle Chicken Steak Burrito5.5g
Southwest Seasoned Beef Quesadilla5.6g
Veggie Pizza (Personal)5.6g
Bacon Chicken Ranch Snack & Go Wrap5.7g
Chicken Strips (3)5.7g
Teriyaki Roasted Chicken Wrap5.8g
Roasted Chicken Fajita Quesadilla5.9g
Buffalo Mac & Cheese (Small)5.9g
Tuna Shorti Hoagie6.0g
Cheesesteak Hoagie6.0g
Chicken Cheesesteak Hoagie6.0g
Chipotle Turkey Panini6.0g
Bacon Egg & Cheese Sizzli on Bagel6.0g
Pepperoni Pizza (Personal)6.0g
Pepperoni Pizza (Whole)6.0g
Meatball Pasta Bowl6.0g
Buffalo Chicken Bowl6.0g
Ham, Egg & Cheese Sizzli on Croissant6.0g
Cheese Quesadilla6.0g
Pork Roll, Egg & Cheese Sizzli on Bagel6.3g
Applewood Smoked Bacon Avocado Toast6.3g
Scrambled Egg Avocado Toast6.3g
BBQ Chicken Steak Quesadilla6.3g
Italian Wrap6.4g
Pierogi Quesadilla6.4g
Teriyaki Pizza (Personal)6.4g
Garlic Aioli Sauce6.5g
Honey Mustard Dipping Cup6.5g
Original Roasted Chicken Sandwich6.5g
Chipotle Roasted Chicken Burrito6.5g
Creamy Chipotle Mac & Cheese (Small)6.5g
Ranch Mac & Cheese (Small)6.5g
Roasted Chicken Caesar Wrap6.6g
Seasoned Beef Fajita Veggie Quesadilla6.6g
Teriyaki Chicken Steak Quesadilla6.8g
Breakfast Egg & Cheese Hoagie7.0g
Classic Italian Shorti Hoagie7.0g
Meatball Hoagie7.0g
Buffalo Chicken Hoagie7.0g
BBQ Pork Hoagie7.0g
Italian Ciabatta Panini7.0g
Bacon Egg & Cheese Sizzli on Biscuit7.0g
Bacon Egg & Cheese Sizzli on Croissant7.0g
Sausage Egg & Cheese Sizzli on Bagel7.0g
Breakfast Burrito7.0g
Garlic Parmesan Avocado Toast7.0g
Creamy Chipotle Chicken Steak Wrap7.0g
Garlic Aioli Mac & Cheese (Small)7.0g
All American Cheeseburger7.0g
Honey Hot Bacon, Egg & Cheese Biscuit7.2g
Southwest Chipotle Avocado Toast7.2g
Cuban Pulled Pork Panini7.2g
Teriyaki Chicken Steak Wrap7.2g
Garlic Pepperoni Snack & Go Wrap7.2g
Spicy Roasted Chicken Bowl7.2g
Chipotle Beef Steak Burrito7.5g
Jalapeño Popper Quesadilla7.6g
Applewood Smoked Bacon Mac & Cheese Bowl7.6g
Cheesy Veggie Breakfast Panini7.7g
Honey Hot Pulled Pork Panini7.7g
Teriyaki Roasted Chicken Rice Bowl7.7g
Chili Cheese Loaded Fries7.7g
French Toast & Bacon Bowl7.8g
Grilled Chicken Sandwich8.0g
Sausage Egg & Cheese Sizzli on Biscuit8.0g
Sausage Egg & Cheese Sizzli on Croissant8.0g
French Toast Sizzli with Sausage8.0g
Sausage, Egg & Cheese Sizzli on Muffin8.0g
BBQ Pulled Pork Mac & Cheese Panini8.0g
Burger Salad8.0g
Chicken Fajita Panini8.1g
Nacho Burger8.1g
Bacon Mac & Cheese Panini8.4g
Honey Hot Italian Panini8.4g
BBQ Bacon Cheeseburger8.4g
Southwest Chipotle Turkey Panini8.5g
Buffalo Chicken Steak Quesadilla8.5g
Cheesy Turkey Bacon Breakfast Panini8.6g
Cheesesteak Loaded Fries8.6g
Buffalo Mac & Cheese (Medium)8.6g
Southwest Seasoned Beef Mac & Cheese Bowl8.8g
Breaded Chicken Caesar Salad8.8g
BLT Hoagie9.0g
Breakfast Bacon Egg & Cheese Croissant9.0g
Chicken Caesar Salad9.0g
Buffalo Chicken Ciabatta Panini9.0g
Loaded Fries9.0g
Boom Boom Dip Cup9.0g
Honey Hot Sauce BLT Club9.0g
Southwest Chipotle Chicken Panini9.0g
Honey Mustard Ham Panini9.0g
Buffalo Chicken Mac & Cheese Bowl9.0g
Chorizo, Egg & Cheese Sizzli on Croissant9.2g
Double Bacon, Egg & Cheese Sizzli on Croissant9.2g
Southwest Burger9.2g
Chicken Strips (5)9.3g
Spicy Turkey Club9.4g
French Toast, Egg & Bacon Bowl9.5g
Buffalo Chicken Mac & Cheese Panini9.5g
No-Bun Burger (Double)9.6g
Chicken Biscuit9.9g
Honey Hot Crispy Chicken Sandwich9.9g
Onion Cheesesteak Panini9.9g
Garlic Honey Hot Turkey Mac & Cheese Panini9.9g
Classic Hoagie – Roast Beef10.0g
Breakfast Sausage Egg & Cheese Bagel10.0g
Mac & Cheese Bites10.0g
Burrito Bowl – Chicken10.0g
Southwest Chipotle Bacon Breakfast Panini10.0g
Creamy Chipotle Mac & Cheese (Medium)10.0g
Ranch Mac & Cheese (Medium)10.0g
Cheesy Italian Panini10.4g
French Onion Burger10.4g
Roasted Chicken Applewood Smoked Bacon Ranch Wrap10.5g
Turkey Veggie Ranch Club10.8g
Classic Hoagie – Turkey11.0g
Seasoned Fries11.0g
Mozzarella Sticks11.0g
Parmesan Crispy Chicken Sandwich11.0g
Honey Hot Breaded Chicken Mac & Cheese Bowl11.0g
Garlic Aioli Mac & Cheese (Medium)11.0g
French Toast, Egg & Sausage Bowl11.2g
Teriyaki Chicken Steak Panini11.7g
Bacon Cheese Loaded Fries11.7g
Buffalo Mac & Cheese (Large)11.7g
Waffle Fries12.0g
Quesadilla – Chicken12.0g
Spicy Crispy Chicken Panini12.0g
Breaded Chicken Caesar Wrap12.0g
Buffalo Breaded Chicken Wrap12.0g
BBQ Bacon Crispy Chicken Sandwich12.1g
Roasted Chicken Bacon Ranch Panini12.1g
Breaded Chicken BLT Salad12.1g
Garlic Parmesan Loaded Fries12.1g
Cheesesteak Mac & Cheese Bowl12.4g
White Pizza (Personal)12.4g
BLT Wrap12.5g
Sausage Biscuit12.6g
Roasted Chicken Bacon Ranch Quesadilla12.7g
Chicken Salad Hoagie13.0g
Quesadilla – Steak13.0g
Seasoned Beef Mac & Cheese Bowl13.0g
Turkey Bacon Ranch Breakfast Panini13.2g
Ham Club13.2g
Roast Beef Club13.2g
Turkey & Ham Club13.2g
Garlic Honey Hot Oven Roasted Turkey Club13.2g
Breaded Chicken Applewood Smoked Bacon Ranch Wrap13.2g
Chicken Steak Bacon Ranch Quesadilla13.2g
Buffalo Chicken Loaded Fries13.2g
All American Cheeseburger (Double)13.3g
Teriyaki Breaded Chicken Rice Bowl13.5g
Ranch Mac & Cheese (Large)13.5g
Turkey Club13.8g
Shorti Hoagie – Italian14.0g
Creamy Chipotle Mac & Cheese (Large)14.0g
Teriyaki Breaded Chicken Wrap14.4g
Nacho Burger (Double)14.4g
Garlic Aioli Mac & Cheese (Large)15.0g
Italian Club15.5g
Crispy Chicken Bacon Ranch Sandwich15.6g
Tuna Salad15.6g
Crispy Chicken Sandwich16.0g
Applewood Smoked Bacon Avocado Club16.0g
Southwest Burger (Double)16.0g
BBQ Bacon Cheeseburger (Double)16.5g
Spicy Garlic Sausage Breakfast Panini16.8g
Chicken Salad16.8g
Spicy Crispy Chicken Sandwich17.0g
Breaded Chicken Bacon Ranch Mashed Potato Bowl17.0g
Teriyaki Breaded Chicken Strip Mac & Cheese Bowl17.5g
French Onion Burger (Double)18.0g
Buffalo Chicken Salad Club24.0g
Tuna Melt Panini24.8g

Frequently asked

Does Wawa use seed oils?

Based on our menu research, Wawa cooks with: soybean oil. Across the 252 menu items we analyzed, it averages 7.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).

What oil does Wawa cook with?

Our research indicates: Soybean oil (frying, mayo); canola oil blend on grill items. Preparation can vary by location, so treat PUFA numbers as estimates.

Does Wawa use beef tallow?

No. Our research indicates Wawa cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.

Is Wawa seed oil free?

No. Our research indicates Wawa cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.

What is the safest thing to order at Wawa?

Garden Salad is the lowest-PUFA item we analyzed at Wawa, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.

What should I avoid at Wawa?

Tuna Melt Panini is the highest-PUFA item we analyzed at Wawa, at an estimated 24.8g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.

What are seed oils?

Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.

Compare other chains

Waffle Love · Wahlburgers · Walk-On's Sports Bistreaux · Wayback Burgers · Wegmans · Wendy's

See where Wawa lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.

Track your seed oil intake — get the app
Join the movement. 2,600+ chains graded. Build a Wawa order