How healthy are buffalo wings?
Are buffalo wings healthy? Best kept occasional. Buffalo wings score 16/100 on the HowHealthyIs Score: 100 g provide 276 kcal, 19 g protein and 9.8 mg vitamin C. Buffalo wings are fried chicken wings tossed in a butter and cayenne hot sauce: a good source of protein, but the skin and butter make them high in fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Buffalo wings rank higher than 16% of them.
Counts in favor (% daily value per 100 kcal)
- Protein14%
- Vitamin C4%
- Vitamin E3%
- Vitamin A2%
- Potassium2%
- Magnesium2%
- Iron1%
- Calcium0%
- Fiber0%
Counts against
- Saturated fat13%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 28 minus 23 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in buffalo wings?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 276 kcal | 552 kcal | |
| Protein | 19 g | 38 g | 77% |
| Carbohydrates | 0.4 g | 0.8 g | 0% |
| Fiber | <0.1 g | 0.1 g | 0% |
| Sugars | 0.2 g | 0.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 21 g | 43 g | 55% |
| Saturated fat | 7.3 g | 15 g | 73% |
| Omega-3 fats | 0.4 g | 0.7 g | |
| Vitamins | |||
| Vitamin A | 55 µg | 111 µg | 12% |
| Vitamin C | 9.8 mg | 20 mg | 22% |
| Vitamin D | 0.1 µg | 0.2 µg | 1% |
| Vitamin E | 1.2 mg | 2.5 mg | 17% |
| Vitamin K | 2.3 µg | 4.6 µg | 4% |
| Vitamin B12 | 0.3 µg | 0.6 µg | 23% |
| Folate | 8.7 µg | 17 µg | 4% |
| Minerals | |||
| Calcium | 15 mg | 30 mg | 2% |
| Iron | 0.6 mg | 1.2 mg | 6% |
| Potassium | 226 mg | 452 mg | 10% |
| Magnesium | 18 mg | 37 mg | 9% |
| Zinc | 1.3 mg | 2.7 mg | 24% |
| Sodium | 605 mg | 1211 mg | 53% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard buffalo wings?
We estimate buffalo wings from this standard recipe (serves 4, about 920 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Weights are the edible meat and skin; bones and the dipping sauce are not counted.
| Ingredient | Amount |
|---|---|
| Chicken wings with skin (bone not counted) | 1000 g |
| Frying oil absorbed | 20 g |
| Cayenne pepper hot sauce | 120 g |
| 4 tbsp butter | 60 g |
| Garlic powder | 2 g |
| Salt | 4 g |
Why are buffalo wings good for you?
- 38 g protein in 6 wings, 77% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.7 mg zinc in 6 wings, 24% of the daily value. Zinc contributes to the normal function of the immune system.
- 0.6 µg vitamin B12 in 6 wings, 23% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use them
- Sharing a small portion with celery and carrot sticks
- Baking the wings instead of frying
What should you watch out for?
- Usually eaten with blue cheese or ranch dip, which adds a lot of fat; the dip is not counted here.
- Hot sauce is salty, so the sodium adds up across a plate.
What can you eat instead of buffalo wings?
Foods you can use the same way with a higher HowHealthyIs Score.