How healthy are chicken wings?
Are chicken wings healthy? Yes, in moderate portions. Chicken wings score 23/100 on the HowHealthyIs Score: 100 g provide 254 kcal and 24 g protein. Wings are mostly skin and fat by weight, so they have more calories per bite than other chicken cuts. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken wings rank higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Protein19%
- Iron2%
- Vitamin E2%
- Magnesium2%
- Potassium2%
- Calcium1%
- Vitamin A1%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat10%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 27 minus 11 = 16. 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 chicken wings?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 254 kcal | 259 kcal | |
| Protein | 24 g | 24 g | 49% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 17 g | 17 g | 22% |
| Saturated fat | 5 g | 5.1 g | 25% |
| Vitamins | |||
| Vitamin A | 12 µg | 12 µg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.7 mg | 0.7 mg | 5% |
| Minerals | |||
| Calcium | 18 mg | 18 mg | 1% |
| Iron | 0.8 mg | 0.9 mg | 5% |
| Potassium | 212 mg | 216 mg | 5% |
| Magnesium | 19 mg | 19 mg | 5% |
| Sodium | 98 mg | 100 mg | 4% |
Source: USDA FoodData Central, "Chicken, broilers or fryers, wing, meat and skin, cooked, roasted" (FDC 173630). Values rounded.
Why are chicken wings good for you?
- 24 g protein in 3 wings, 49% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Baked or air-fried instead of deep-fried
- Sharing in small portions
What should you watch out for?
- Sauces and frying add a lot of salt and fat.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.