Chicken wings are a popular and delicious dish enjoyed worldwide, but understanding their nutritional content is essential for making informed dietary choices. The number of calories in chicken can vary based on the specific cut, along with the way that it’s prepared. This article provides a detailed look at the nutrition facts of chicken wings and how different cooking methods and additions can impact their health value.
Calorie Count in Chicken Wings
Per 3.5 oz. (100 g), chicken wings provide 203 calories, 30.5 g of protein, and 8.1 g of fat. This means that 64% of the calories come from protein and 36% from fat.
100 grams of chicken wing (Broilers or fryers, meat and skin, raw) contains 191 Calories. The macronutrient breakdown is 0% carbs, 63% fat, and 37% protein. This is a good source of protein (31% of your Daily Value).
One skinless, boneless chicken wing (21 g) contains:
- Calories: 43
- Protein: 6.4 g
- Carbs: 0 g
- Fat: 1.7 g
One chicken wing with skin (34 g) has 86 calories, compared to 43 calories in a skinless wing (21 g). Thus, 60% of the calories in chicken wings with skin come from fat, compared to 36% in a wing without skin.
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Nutritional Breakdown of Chicken Wings
Here’s a more detailed nutritional breakdown for 100 grams of chicken wing:
- Calories: 191
- Fats: 13g (17% Daily Value)
- Saturated fats: 4g (20% DV)
- Trans fats: 0.1g
- Cholesterol: 111mg (37% DV)
- Sodium: 84mg (4% DV)
- Carbs: 0g (0% DV)
- Net carbs: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 18g
- Calcium: 11mg (1% DV)
- Iron: 0.5mg (6% DV)
- Potassium: 187mg (4% DV)
- Vitamin D: 0.1μg (1% DV)
Vitamins and Minerals
Chicken wings also contain various vitamins and minerals, including:
- Choline: 82mg (15% DV)
- Copper: 0mg (4% DV)
- Folate (B9): 7μg (2% DV)
- Magnesium: 16mg (4% DV)
- Manganese: 0mg (0.5% DV)
- Niacin: 6mg (36% DV)
- Pantothenic acid: 1mg (13% DV)
- Phosphorus: 123mg (18% DV)
- Riboflavin (B2): 0.1mg (8% DV)
- Selenium: 18μg (32% DV)
- Thiamine: 0.1mg (5% DV)
- Vitamin A: 9μg (1% DV)
- Vitamin B12: 0.3μg (10% DV)
- Vitamin B6: 1mg (41% DV)
- Vitamin C: 0mg (0% DV)
- Vitamin E: 1mg (4% DV)
- Vitamin K: 4μg (3% DV)
- Zinc: 1mg (11% DV)
Fats
The fat content in chicken wings includes:
- Saturated fats: 4g (20% DV)
- Monounsaturated fats: 6g
- Polyunsaturated fats: 3g
- Trans fats: 0.1g
Amino Acids
Chicken wings provide essential amino acids, including:
- Alanine: 1g
- Arginine: 1g
- Aspartic acid: 2g
- Cystine: 0.2g
- Glutamic acid: 3g
- Glycine: 1g
- Histidine: 1g
- Isoleucine: 1g
- Leucine: 1g
- Lysine: 2g
- Methionine: 0.5g
- Phenylalanine: 1g
- Proline: 1g
- Serine: 1g
- Threonine: 1g
- Tryptophan: 0.2g
- Tyrosine: 1g
- Valine: 1g
The Impact of Cooking Methods on Calorie Content
The cooking method significantly influences the nutritional content of chicken wings. Frying, especially deep-frying, adds a substantial amount of calories and fat compared to baking, grilling, or steaming.
Read also: Low-carb chicken nuggets recipe.
Fried vs. Grilled
Grilling wings, as opposed to frying them, are typically a lower calorie choice if you're worried about chicken wing nutrition.
Other Cooking Methods
Cooking methods that add little fat, such as poaching, roasting, grilling, and steaming, are your best bet for keeping the calorie count low.
Sauces and Dips: Adding to the Calorie Count
The choice of sauce can dramatically alter the nutritional value of chicken wings. Many sauces are high in sugar, adding more calories. Dips like ranch and bleu cheese are popular accompaniments for chicken wings, but they also add to the meal’s overall calorie and fat content.
For example, one boneless, skinless chicken wing (21 g) has 43 calories and 1.7 g of fat. However, a chicken wing glazed in barbecue sauce provides 61 calories and 3.7 g of fat. That’s comparable to a wing fried in a flour coating, which has 103 calories and 7.1 g of fat.
“A lot of people order sauce on the side to control the sauce amount [and] use it as a dipping sauce,” Chef Dan said.
Read also: Chicken and Brown Rice: A Healthy Choice
Chicken Wings in a Balanced Diet
Chicken is a popular option for lean protein, as it packs a considerable amount into a single serving without much fat. Chicken wings can easily fit into a healthy diet if they’re not covered in breading or sauce and deep-fried.
Low-Calorie Options
Cauliflower wings: A great option for people who want the flavor of wings without all the calories, cauliflower wings seasoned with parmesan and garlic wing sauce are 421 calories.
Steamed Broccoli: “We have steamed broccoli on the Buffalo Wings & Rings menu. It’s just straight-up steamed with no butter or anything added,” Chef Dan said.
Dry Seasoning: Buffalo Wings & Rings Cajun dry seasoning will give you a much-needed spice kick, and the gluten-free lemon pepper dry seasoning tastes great on wings, especially when paired with a light salad.
Chicken Wing Combinations for a 1500 Calorie Meal Plan
Whether you prefer ‘em grilled, fried, or boneless, here are a popular chicken wing combinations that will fit in your 1500 calorie meal plan:
- Nice and mild: A classic choice.
- Heat it up: Five traditional plain chicken wings have 260 calories. Adding sauce won’t break your diet either.
Chicken vs. Other Cuts of Chicken
Chicken has many cuts, including breasts, thighs, wings, and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat.
Chicken Breast
Chicken breast is one of the most popular cuts of chicken. It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight.
One skinless, boneless, cooked chicken breast (172 g) has the following nutrition breakdown:
- Calories: 284
- Protein: 53.4 g
- Carbs: 0 g
- Fat: 6.2 g
A 3.5-oz. (100-g) serving of chicken breast provides 165 calories, 31 g of protein, and 3.6 g of fat. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat.
Chicken Thigh
Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content.
One skinless, boneless, cooked chicken thigh (116 g) contains:
- Calories: 208
- Protein: 28.8 g
- Carbs: 0 g
- Fat: 9.5 g
A 3.5-oz. (100-g) serving of chicken thigh provides 179 calories, 24.8 g of protein, and 8.2 g of fat. Thus, 55% of the calories come from protein, while 45% come from fat.
Chicken Drumstick
Chicken legs have two parts - the thigh and the drumstick. The drumstick is the lower portion of the leg.
One skinless, boneless chicken drumstick (96 g) contains:
- Calories: 149
- Protein: 23.2 g
- Carbs: 0 g
- Fat: 5.5 g
Per 3.5 oz. (100 g), chicken drumsticks have 155 calories, 24.2 g of protein, and 5.7 g of fat. Regarding calorie count, about 65% comes from protein, while 35% comes from fat.
Other Cuts of Chicken
Here are the calories in some other cuts of chicken per 3.5 oz. (100 g):
- Chicken tenderloins: 89 calories
- Back: 239 calories
- Dark meat: 178 calories
- Light meat: 153 calories
Skin On vs. Skin Off
While a skinless chicken breast is 284 calories with 80% protein and 20% fat, those numbers dramatically shift when you include the skin.
One boneless, cooked chicken breast with skin (196 g) contains:
- Calories: 386
- Protein: 58.4 g
- Fat: 15.2 g
In a chicken breast with skin, 61% of the calories come from protein, while 39% come from fat. Additionally, eating the skin adds nearly 102 calories.
So, if you’re trying to lose weight or reduce your fat intake, it may be best to opt for chicken without the skin to minimize calories and fat.
The Importance of Balanced Choices
Chicken meat alone is relatively low in calories and fat compared to other meats. But once you start adding oil, sauce, batter, and breading, the calories can add up.
For example, a skinless, boneless, cooked chicken thigh (116 g) contains 208 calories and 9.5 g of fat. But a chicken thigh fried in batter contains even more - 238 calories and 14.2 g of fat.