Chicken "wings" with other sauces or seasoning, from fast food / restaurant
Common food
Photo: Wikipedia
Succulent chicken wings, typically deep-fried or baked, tossed in a variety of bold sauces or dry seasonings. The skin provides a satisfying crispness, while the meat remains juicy, offering a classic contrast of textures. Nutritionally, they are a significant source of protein but also carry a substantial fat content from the skin and cooking method.
Calorie split: 24% protein · 19% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love them for the primal satisfaction of eating with their hands and the explosive, customizable flavors from tangy buffalo to sweet soy glaze. They are a quintessential social food, deeply embedded in sports culture, parties, and casual dining.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie density, often amplified by sugary sauces and deep-frying, can be problematic for weight management or heart health. The skin is also high in sodium and contains purines, which may be a concern for those with gout or hypertension. To counteract, opt for grilled or air-fried versions, choose sauces lower in sugar and sodium, and balance a portion with a large side salad or steamed vegetables.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential minerals like selenium and phosphorus.
- A versatile canvas for countless global flavor profiles.
- Can be part of a balanced meal when paired with non-starchy vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The invention of the 'Buffalo wing' is credited to a specific accident at the Anchor Bar in Buffalo, New York, in 1964, when the owner's son and his friends came in late craving a snack, and she fried up some wings and tossed them in a spicy sauce.
Full nutrition (USDA data · scales with serving)
| Water | 50.5 g |
| Energy | 276 kcal |
| Protein | 16.9 g |
| Total lipid (fat) | 17.4 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 257 mg |
| Sodium, Na | 761 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 25.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 12.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 53.6 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 1001 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 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 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 0.92 g |
| Fatty acids, total monounsaturated | 7.6 g |
| MUFA 16:1 | 0.77 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.32 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 92.0 mg |
FAQ
Are chicken wings healthier baked or fried?
Baking or air-frying significantly reduces the total fat and calorie content compared to deep-frying, as the chicken doesn't absorb cooking oil. The skin will be less uniformly crispy but still flavorful.
Why are restaurant wings often higher in calories than homemade?
Restaurants frequently use a flour-based batter before frying, which adds carbs and absorbs more oil. They also use heavier, sugar-laden sauces and may not drain the wings thoroughly after frying.
How can I make wings lower in carbs?
Skip any breading or batter, use a dry rub or a sauce made without sugar (like a vinegar-based hot sauce), and bake or grill them. Serve with a low-carb dip like ranch or blue cheese in moderation.
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 2.76 kcal/g · 25% calories from protein · 0.2 g fiber · 7.5 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: 2.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.