Randy Chandler
Salads are often considered a healthy option, but how healthy are they when topped with croutons and cheese? A Wawa Chef Salad, which includes ciabatta croutons and Vermont cheddar cheese, contains 515 calories, 25.5 grams of fat, and 33 grams of carbohydrates. The croutons alone contribute 100 calories, 3 grams of fat, and 15 grams of carbohydrates. A Wawa Garden Salad with feta cheese and ciabatta croutons will also add significant calories, fat, and carbohydrates to your meal. The salad has 435 calories, 23 grams of fat, and 35 grams of carbohydrates. The croutons contribute 100 calories, and the cheese adds both calories and fat.
| Characteristics | Values |
|---|---|
| Calories | 515 (Chef Salad) or 435 (Garden Salad) + 100 (Ciabatta Croutons) |
| Fat | 25.5g (Chef Salad) or 23g (Garden Salad) + 3g (Ciabatta Croutons) |
| Carbohydrates | 33g (Chef Salad) or 35g (Garden Salad) + 15g (Ciabatta Croutons) |
| Allergens | Egg, milk, soy, and wheat |
| Ingredients | Romaine lettuce, grape tomatoes, hard-boiled egg, ham, oven-roasted turkey, cucumber, Vermont cheddar, and ciabatta croutons (Chef Salad); Hard-boiled egg, light balsamic vinaigrette, cucumber, feta cheese, spinach, spring mix, and ciabatta croutons (Garden Salad) |
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What You'll Learn
Wawa Chef Salad: 515 calories
A Wawa Chef Salad contains 515 calories, 25.5 grams of fat, and 33 grams of carbohydrates. Most of the calories come from fat (47%). To burn these calories, you would need to run for 45 minutes or walk for 74 minutes.
The salad contains a variety of ingredients, including romaine lettuce, grape tomatoes, hard-boiled egg, ham, oven-roasted turkey, cucumber, Vermont cheddar cheese, and ciabatta croutons. The cheese is shredded Vermont white cheddar, made from pasteurized milk, cheese culture, salt, enzymes, potato starch, powdered cellulose, and natamycin. The croutons are made from enriched flour, canola and/or sunflower oil, salt, dehydrated garlic, and malt powder.
The Wawa Chef Salad also contains allergens, including egg, milk, soy, and wheat. It is important to note that fast-food restaurants often use shared equipment for food preparation, so they cannot guarantee that any product is completely free of allergens.
The salad has 15 Weight Watchers Freestyle Points, 15 WW SmartPoints, and 13 WW PointsPlus. This information can be useful for those following the Weight Watchers program and tracking their food choices accordingly.
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Calories from croutons: 100
A Wawa Chef Salad contains 515 calories, 25.5 grams of fat, and 33 grams of carbohydrates. The calories primarily come from fat (47%). However, the croutons in the salad also contribute significantly to the calorie count.
The Ciabatta Croutons Salad Topping from Wawa contains 100 calories. This topping is made with enriched flour, canola and/or sunflower oil, salt, dehydrated garlic, malt powder, yeast, spices, sugar, and extra virgin olive oil. Most of the calories in the croutons come from carbohydrates (65%).
When added to the Wawa Chef Salad, the croutons contribute about 100 calories to the total calorie count. This is a significant amount, considering that burning these calories would require running for 9 minutes or walking for 14 minutes.
The croutons not only add texture and flavor to the salad but also provide a substantial amount of energy. For individuals watching their calorie intake, the croutons could be considered an optional indulgence, adding a crunchy and indulgent element to the salad.
In conclusion, the croutons in the Wawa salad contribute 100 calories, which is a considerable proportion of the total calorie count. This information is valuable for individuals making informed dietary choices, especially if they are mindful of their calorie consumption.
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Garden Salad: 435 calories
A garden salad from Wawa with croutons and cheese contains approximately 435 calories. This calorie count can vary slightly depending on the specific ingredients and their portions, as well as the type of dressing chosen. Garden salads typically include a variety of fresh vegetables, providing a good source of vitamins, minerals, and fiber. However, the addition of croutons and cheese can significantly increase the calorie count and also add extra fat and carbohydrates to the meal.
Croutons, which are small pieces of baked or fried bread, can contribute anywhere from 50 to 100 calories per ounce, depending on the type and preparation method. They also add carbohydrates and fat to the salad. Cheese, on the other hand, is a good source of protein and calcium but can be high in fat and calories. A single ounce of shredded cheese can add over 100 calories to the salad.
To manage the calorie intake while still enjoying the salad, one could consider a few adjustments. Opting for a smaller portion of croutons or choosing a lower-calorie variety, such as those made with whole wheat bread, can reduce the overall calorie count. Selecting a low-fat or reduced-calorie cheese option can also make a significant difference.
Additionally, the type of dressing chosen can greatly influence the calorie content of the salad. A creamy dressing, such as ranch or Caesar, tends to be higher in calories and fat. A better option, in terms of calorie count, would be a vinaigrette or a simple oil and vinegar dressing. These choices can still provide flavor to the salad while keeping the calorie intake lower.
It is worth noting that while managing calorie intake is important, it is also essential to ensure that the salad remains a nutritious and satisfying meal. Salads can be a great way to increase vegetable intake and add a variety of nutrients to one's diet. By making mindful choices and being aware of the calorie content of different ingredients, one can create a balanced and flavorful garden salad that fits within their dietary needs and preferences.
In summary, a Wawa garden salad with croutons and cheese can be a nutritious and flavorful meal option, but it's important to be mindful of the calorie content. The total calorie count can vary depending on ingredient portions and dressing choices. Making small adjustments, such as reducing the amount of croutons or choosing lower-calorie alternatives, can help manage the calorie intake while still enjoying a tasty and nutritious salad.
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Cheese calories: unknown
A Wawa Chef Salad contains 515 calories, 25.5 grams of fat, and 33 grams of carbohydrates. The salad includes ingredients such as romaine lettuce, grape tomatoes, hard-boiled egg, ham, oven-roasted turkey, cucumber, Vermont cheddar cheese, and ciabatta croutons. While the calorie count for the majority of these ingredients is available, the calorie contribution of the cheese remains unknown.
The Vermont cheddar cheese in the Wawa Chef Salad is listed as shredded Vermont white cheddar cheese, which is made with pasteurized milk, cheese culture, salt, enzymes, potato starch, powdered cellulose, and natamycin. However, the nutritional information for this specific cheese, including its calorie content, is not provided.
Cheese is a dairy product that can vary significantly in its nutritional composition depending on the type, brand, and manufacturing process. Different types of cheese can have different calorie contents due to variations in fat and protein levels, among other factors.
Without knowing the specific type of cheddar cheese used, the amount added to the salad, or its nutritional profile, it is challenging to determine the exact number of calories it contributes to the overall dish.
It is important to note that the calorie content of cheese can vary depending on the specific variety and brand. For example, cheddar cheeses can range from relatively mild to sharp and aged varieties, each possessing unique nutritional characteristics. Therefore, the absence of information on the cheese calories in the Wawa Chef Salad underscores the need for detailed nutritional disclosures, particularly for individuals who closely monitor their calorie intake.
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Nutritional info for Wawa salads
Wawa offers a variety of salads, including the Chef Salad and the Garden Salad. Here is a detailed breakdown of the nutritional information for these salads:
Wawa Chef Salad:
The Chef Salad from Wawa contains 515 calories, with 47% of calories coming from fat. It contains 25.5 grams of fat and 33 grams of carbohydrates. This salad includes ingredients such as romaine lettuce, grape tomatoes, hard-boiled egg, ham, oven-roasted turkey, cucumber, Vermont cheddar cheese, and ciabatta croutons. The cheese is listed as shredded Vermont white cheddar cheese, made with pasteurized milk, cheese culture, salt, enzymes, potato starch, powdered cellulose, and natamycin. The ciabatta croutons are made with enriched flour, canola and/or sunflower oil, salt, dehydrated garlic, and malt powder.
Wawa Garden Salad:
The Garden Salad from Wawa contains 435 calories, with 48% of calories from fat and 33% from carbohydrates. It contains 23 grams of fat and 35 grams of carbohydrates. This salad includes ingredients such as hard-boiled egg, light balsamic vinaigrette, cucumber, feta cheese, spinach, spring mix, and ciabatta croutons. The feta cheese is described as crumbled feta cheese made with pasteurized milk, salt, cheese cultures, enzymes, and potato starch. Similar to the Chef Salad, the ciabatta croutons in the Garden Salad are also made with enriched flour, canola and/or sunflower oil, salt, dehydrated garlic, and malt powder.
Ciabatta Croutons Salad Topping:
The Ciabatta Croutons Salad Topping, which is likely an add-on to any salad, contains 100 calories, with 65% of calories from carbohydrates. It has 3 grams of fat and 15 grams of carbohydrates. The ingredients for the ciabatta croutons are the same as those listed above for the Chef and Garden Salads.
It is important to note that the nutritional information provided is specific to the salads mentioned and may not cover all variations of salads offered by Wawa. Additionally, while the Chef and Garden Salads are substantial meals, the Ciabatta Croutons Salad Topping should be considered an add-on and contributes significantly to the overall calorie count.
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Frequently asked questions
A Wawa Chef Salad with cheese and croutons contains 515 calories. Most of these calories come from fat (47%).
The ciabatta croutons salad topping contains 100 calories, 3 grams of fat, and 15 grams of carbohydrates.
The Wawa Garden Salad contains croutons and feta cheese. It has 435 calories, 23 grams of fat, and 35 grams of carbohydrates.
