Chicken, broilers or fryers, wing, meat only, cooked, roasted
Whole food · Poultry Products
This is the lean, meaty portion of a roasted chicken wing, stripped of skin and bone. It offers a firm yet tender texture with a mild, savory flavor that absorbs marinades and spices beautifully. With over 30g of protein per 100g and virtually no carbs, it's a powerhouse for muscle maintenance and low-carb diets.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, meaty bite and incredible versatility—it can be tossed in any sauce from buffalo to teriyaki. It's a cultural staple across the globe, from American game-day snacks to Asian street food, offering comfort and convenience in one bite.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential for high sodium content if seasoned heavily or pre-marinated, which can be a concern for those monitoring blood pressure. To counteract this, opt for homemade seasoning with herbs and spices, and pair it with potassium-rich vegetables like roasted broccoli or a fresh salad to help balance sodium levels.
Key benefits
- High-quality complete protein source
- Very low in carbohydrates and sugars
- Rich in essential amino acids like leucine for muscle repair
- Naturally gluten-free and suitable for low-carb diets
- Provides B vitamins, especially niacin and B6, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flats' (wingettes) and 'drumettes' of a chicken wing are anatomically similar to the human arm and leg, respectively, and contain a higher ratio of skin to meat than other chicken cuts, making them ideal for crispy preparations.
Full nutrition (USDA data · scales with serving)
| Water | 62.8 g |
| Energy | 203 kcal |
| Energy | 849 kj |
| Protein | 30.5 g |
| Total lipid (fat) | 8.1 g |
| Ash | 0.89 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 166 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 92.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 24.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 7.3 mg |
| Pantothenic acid | 1.00 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 79.6 mg |
| Betaine | 5.8 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 61.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.17 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.6 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.84 g |
| Cystine | 0.39 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.5 g |
| Arginine | 1.8 g |
| Histidine | 0.94 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
Is roasted chicken wing meat healthier than fried?
Yes, roasting typically uses less added fat than deep-frying, resulting in a lower calorie and fat content while still providing the same high protein.
Can I eat this on a keto diet?
Absolutely. With 0g carbs and 8g fat per 100g, it's an excellent fit for ketogenic and low-carb meal plans.
How does the protein content compare to other chicken parts?
Wing meat is slightly lower in protein per gram than breast meat but higher in fat, offering a richer flavor and more satisfying mouthfeel.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.03 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.