At a glance
- 20.2 g protein and 216 calories per 3 oz (85 g).
- 9.4 g protein per 100 calories: #154 of 536 foods in our USDA list, #35 of 40 in poultry.
- 0 g fiber and 83 mg sodium per serving.
What is chicken wings like to eat?
Chicken wings are small, flavorful cuts eaten with the skin on, roasted, grilled or air-fried. They are a game-day favorite, and baking them at home lets you choose the sauce and the portion.
How can you eat more chicken wings?
Try this
Bake or air-fry with a dry spice rubToss with a little buffalo sauce and serve with celeryGlaze with soy, garlic and gingerServe with a yogurt-based dip and raw vegetablesIs chicken wings good on a GLP-1?
Wings with skin and sauce can feel rich, so a few wings with plenty of cool vegetables may sit better than a full plate. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does chicken wings compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Chicken wings | 3 oz | 20.2 g | 216 | 9.4 g |
| Chicken thigh | 3 oz | 21.1 g | 152 | 13.9 g |
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
| Rotisserie chicken breast | 3 oz | 23.8 g | 116 | 20.4 g |
Close to chicken wings per calorie: tempeh (10.6 g), edamame (9.8 g), soy milk (9.2 g), natto (9.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Buying whole wings and splitting them yourself is often cheaper, and sauces add a lot of sodium and sugar, so check labels.
What's the full nutrition for chicken wings?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 216 | 254 | |
| Protein | 20.2 g | 23.8 g | 40% |
| Fat | 14.4 g | 16.9 g | |
| Saturated fat | 4.3 g | 5 g | 22% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 83 mg | 98 mg | 4% |
| Calcium | 15 mg | 18 mg | 1% |
| Iron | 0.7 mg | 0.84 mg | 4% |
| Vitamin B12 | 0.3 mcg | 0.35 mcg | 13% |
| Vitamin D | 0.2 mcg | 0.2 mcg | 1% |
USDA FoodData Central, SR Legacy: "Chicken, broilers or fryers, wing, meat and skin, cooked, roasted". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
