Calories in Chicken Wings: Nutrition Facts & Serving Sizes
Per 1 wing, bone and skin removed (29g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Plain chicken wings (meat only, no skin, no sauce) contain just 126 calories per 100g with 22g of protein and only 3.5g of fat and zero carbs. One wing with bone and skin removed (29g) has about 37 calories and 6.4g of protein. The data here reflects plain cooked wings, not the sauced, deep-fried restaurant versions which can reach 300 or more calories per 100g. Niacin stands out at 7.4mg per 100g, supporting energy metabolism. Selenium at 17.8mcg per 100g covers about 32% of daily needs. Plain chicken wings are actually a solid lean protein source when prepared without heavy breading or sauce.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 wing, bone and skin removed (29g) | 36.5 | 6.4g | 0g | 1g | 0g |
| 1 wing, bone and skin removed (yield from 1 lb ready-to-cook chicken) (17g) | 21.4 | 3.7g | 0g | 0.6g | 0g |
| 100g | 126 | 22g | 0g | 3.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 126 | 6% |
| Protein | 22g | 44% |
| Total Fat | 3.5g | 4% |
| Saturated Fat | 0.9g | 5% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 81mg | 4% |
| Cholesterol | 57mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.9g | 0% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 57mg | 19% |
| Calcium | 13mg | 1% |
| Iron | 0.9mg | 5% |
| Potassium | 194mg | 4% |
| Vitamin A | 18mcg | 2% |
| Vitamin C | 1.2mg | 1% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 22mg | 5% |
| Phosphorus | 155mg | 12% |
| Zinc | 1.6mg | 15% |
| Selenium | 17.8mcg | 32% |
| Folate | 4mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 7.4mg | 46% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chicken Wings
Plain chicken wings punch above their weight in terms of protein density. At 22g of protein per 100g with only 126 calories, they compare favorably to chicken breast (22.5g protein, 120 cal) once skin is removed. The protein is complete with all essential amino acids, supporting muscle building and recovery post-workout.
Niacin (vitamin B3) at 7.4mg per 100g is one of the highest values in the chicken category. Niacin is critical for converting food into ATP energy, making it relevant for anyone training hard. Vitamin B6 at 0.5mg per 100g is also solid, supporting protein metabolism and making high-protein diets more efficient.
Selenium at 17.8mcg per 100g supports immune health and thyroid function. Combined with zinc at 1.6mg per 100g, which supports hormone regulation and immune defense, chicken wings provide a meaningful micronutrient package alongside their protein content.
The practical reality is that most wings are eaten with buffalo sauce, blue cheese, or BBQ sauce, which dramatically changes the calorie and macro profile. Plain wings for meal prep can be a leaner alternative to chicken breast with more flavor, especially when baked and seasoned with spices like paprika and garlic powder.
Dietary Considerations
Plain chicken wings are naturally gluten-free, dairy-free, keto-friendly (zero carbs), and paleo compliant. They are not suitable for vegetarians or vegans. For weight loss, plain wings at 126 cal per 100g are actually a low-calorie protein source. Restaurant wings with sauce and breading can be 2 to 3 times higher in calories, making homemade preparation the smarter option on a cut. Sodium is moderate at 81mg per 100g for plain cooked wings, well below most processed foods.
Daily Intake (100g)
100g of chicken wings provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chicken wings?
Plain cooked chicken wings (meat only, no skin) have 126 calories per 100g. One wing piece with no bone or skin (29g) has about 37 calories. Restaurant-style wings with breading and sauce can be 250 to 350 calories per 100g depending on preparation.
Is chicken wings good for weight loss?
Plain chicken wings at 126 cal per 100g with 22g of protein are actually a solid weight loss food. The high protein content increases satiety. The issue is that most wings are fried and heavily sauced, which multiplies the calorie count. Baked, unsauced wings are a lean protein option for a cut.
How much protein in chicken wings?
Plain chicken wings have 22g of protein per 100g. One wing piece (29g, no bone or skin) provides about 6.4g of protein. This is nearly as much protein as chicken breast per 100g when prepared without skin.
Are chicken wings keto-friendly?
Yes, plain chicken wings have zero carbs and are fully keto-compliant. Breaded or battered wings add carbs from the coating. Sauces like BBQ add sugar, so opt for buffalo sauce (mostly hot sauce and butter) which is lower in carbs.
How many calories are in restaurant chicken wings?
Restaurant chicken wings are much higher in calories than plain home-cooked wings due to breading and sauce. Fried wings with sauce typically range from 250 to 400 calories per 100g. A 10-piece order at a restaurant can easily exceed 800 to 1,200 calories depending on sauce and preparation.
Are chicken wings high in protein?
Yes. Plain chicken wings have 22g of protein per 100g, which is comparable to chicken breast. Per wing piece (29g), you get about 6.4g of protein. They are an efficient protein source when prepared without heavy breading.
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