Chicken wing, sauteed
Common food
Sautéed chicken wings are a savory, golden-brown delight, with a crisp, rendered skin that gives way to tender, juicy meat. This cooking method concentrates the natural umami of the chicken, resulting in a rich, satisfying flavor profile without any added carbohydrates. Nutritionally, they are a potent source of high-quality protein and healthy fats, making them a filling, low-carb option.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People adore sautéed chicken wings for their perfect textural contrast—crispy skin and succulent meat—and their incredible adaptability to any sauce or spice blend, from classic buffalo to sticky soy-garlic. They are a universal crowd-pleaser, deeply embedded in social dining culture from game-day snacks to family meals.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high fat and calorie density, which can be a concern for strict calorie-controlled diets. The cooking method and common sauces can also add significant sodium. To counteract this, practice strict portion control (e.g., 3-4 wings per serving) and pair them with a large, fibrous vegetable side like celery sticks, carrot sticks, or a vinegar-based slaw to add volume and balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Provides healthy monounsaturated fats from the skin
- Naturally zero carbohydrates and sugars
- Rich in collagen from the skin and connective tissue
- Versatile base for countless flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flat' and 'drumette' sections of a chicken wing are anatomically equivalent to our forearm and upper arm, respectively, and each contains two bones.
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
Why are sautéed wings often crispier than baked ones?
Sautéing uses direct, high heat in a pan with a small amount of fat, which rapidly renders the skin's fat and dehydrates its surface, leading to efficient crisping. Baking relies on circulating hot air, which is a slower process.
Is the skin the main source of fat and calories?
Yes, the skin contains the majority of the fat. Removing it before eating can significantly reduce the calorie and fat content, though it also removes much of the flavor and textural appeal.
Can I use frozen chicken wings for sautéing?
It's strongly recommended to thaw them completely and pat them very dry with paper towels first. Excess moisture will steam the wings instead of allowing them to sear and crisp properly.
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.