Chicken wing, grilled without sauce
Common food
Grilled without sauce, the chicken wing is a primal, savory delight where the skin crisps to a golden crunch while the meat stays juicy and tender. Its nutrition is starkly simple: a high-protein, high-fat, zero-carb powerhouse, delivering over 23 grams of protein per 100 grams with no sugars or fiber to distract from its pure, meaty essence.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People adore the grilled wing for its perfect textural contrast: the shatteringly crisp, seasoned skin against the succulent, pull-apart meat. It's a canvas for flavor and a cornerstone of social eating, from backyard barbecues to sports bars.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie density can be a concern for those managing weight or heart health. The skin, while delicious, is high in saturated fat and sodium if heavily seasoned. Counteract this by practicing strict portion control (e.g., limiting to 2-3 wings), pairing with a large, fiber-rich vegetable side like grilled broccoli or a vinegar-based slaw, and using dry rubs with herbs and spices instead of salty marinades.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Provides essential fats, including omega-6 fatty acids, for energy and cell function.
- Contains important minerals like selenium for thyroid health and phosphorus for bones.
- Naturally zero-carb, making it suitable for ketogenic and low-carb dietary patterns.
- Grilling allows excess fat to render off compared to frying.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flat' and 'drumette' sections of a chicken wing contain different ratios of skin to meat, leading to distinct textural experiences; the flat has more skin surface area for crisping, while the drumette offers a thicker, meatier bite.
Full nutrition (USDA data · scales with serving)
| Water | 57.8 g |
| Energy | 265 kcal |
| Protein | 23.1 g |
| Total lipid (fat) | 18.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 143 mg |
| Potassium, K | 206 mg |
| Sodium, Na | 402 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.15 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 108 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 8.3 g |
| MUFA 16:1 | 1.1 g |
| MUFA 18:1 | 7.1 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.3 g |
| PUFA 18:2 | 3.8 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 137 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broiler, rotisserie, BBQ, wing, meat only — USDA does not publish this profile for Chicken wing.
| Tryptophan | 0.29 g |
| Threonine | 0.74 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.81 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.83 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 0.75 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.4 g |
| Proline | 1.7 g |
| Serine | 0.69 g |
FAQ
Is grilled chicken wing skin healthy to eat?
The skin contains most of the wing's fat and calories, including saturated fat. It's a matter of moderation; enjoying it occasionally as part of a balanced diet is fine, but for strict low-fat diets, removing it is advisable.
How does grilling affect the nutrition compared to frying?
Grilling allows more fat to drip away from the chicken, generally resulting in a slightly lower final fat and calorie content than deep-frying, which adds oil.
Why are wings so high in protein?
Chicken wings, like all poultry, are composed of muscle tissue, which is inherently rich in protein. The high protein content supports satiety and muscle health.
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 2.65 kcal/g · 35% 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: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.