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Last updated: Aug 12, 2026

Wawa

Ham and Cheese Bagel Melt-FL

Bagel MeltsPopular

Wawa Ham and Cheese Bagel Melt-FL is carb-leaning, with about 48% of macro calories from carb. Each serving has 480 calories, 33g protein, 58g carbs, and 13g fat, making it a stronger fit for high-protein restaurant planning.

1 Serving (251.6g)

Serving Size

251.6 g

Serving Weight

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480

Calories

Per serving

33 g

Protein

58 g

Carbs

13 g

Fat

Nutrition Facts

Amount per serving

Calories480 kcal

% Daily Value*

Total Fat 13 g17%

Saturated Fat 8 g40%

Trans Fat 0 g—

Cholesterol 75 mg25%

Sodium 1,690 mg73%

Total Carbohydrate 58 g21%

Dietary Fiber 2 g7%

Total Sugars 5 g—

Protein 33 g66%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

480

kcal

Protein33 g (27%)

Carbs58 g (48%)

Fat13 g (24%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density6.9/10

27% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate120 min walk

About 48 minutes of running for these calories.

Key Nutrients

Protein 33 g66%

Fiber 2 g7%

Sodium 1,690 mg73%

Sugars 5 g—

Saturated Fat 8 g40%

How we calculate these values

Diet Compatibility

High protein6.9/10 protein density from 33g protein and 480 calories.Yes

Lower carb58g carbs per serving.No

Low fat13g total fat per serving.No

High sugar5g total sugars per serving.No

High sodium1,690mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Ingredients

PLAIN BAGEL ENRICHED WHEAT FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, BASE (SUGAR, SALT, WHEAT FLOUR, DRIED MOLASSES, CONTAINS LESS THAN 2% OF THE FOLLOWING: INACTIVATED BAKER'S YEAST,…

Allergens

Contains

WheatMilkSoy

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Ham and Cheese Bagel Melt-FL has 280 more calories than 16 oz - 1% Milk and 17g more protein. Compare

Ham and Cheese Bagel Melt-FL has 260 more calories than 16 oz - 100% Orange Juice and 30g more protein. Compare

16 oz - 1% Milk200 kcal · 16 g protein16 oz - 100% Orange Juice220 kcal · 3 g protein16 oz - 2% Milk240 kcal · 16 g protein16 oz - Banana Cream600 kcal · 10 g protein16 oz - Bananas Fosters860 kcal · 10 g protein16 oz - Black and White Milkshake890 kcal · 15 g protein

Compare with 16 oz - 1% Milk

Ham and Cheese Bagel Melt-FL Compared With Nearby Items

Wawa Ham and Cheese Bagel Melt-FL is listed in the Bagel Melts category with 480 calories, 33g protein, 58g carbs, and 13g fat per serving.

Data Source and Methodology

Nutrition values for Ham and Cheese Bagel Melt-FL are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 12, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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