Are chicken wings healthy? How to lighten them without losing flavor

What you’ll learn:       

• Chicken wings are a good source of protein and can be part of a healthy diet when baked, grilled, or air-fried instead of deep-fried.
• Sauces and dips can add hundreds of calories—opting for dry rubs or lighter dips like those made with low-fat Greek yogurt helps keep things balanced.
• Enjoying wings mindfully by watching portions and pairing them with veggies can help you stay on track without missing out.

Whether it’s game day, movie night, or just hanging out with friends, you’ve probably found yourself reaching for a plate of chicken wings. But can wings actually fit into a healthy diet?

Yes, but how they’re cooked and what you serve them with will dictate whether they’re good for you. Opting for baking, grilling, or air frying over deep frying can make a big difference, but the sauces and dips you choose can impact the nutritional profile and final calorie count even more.

Here’s why: Plain grilled or baked wings are a good source of protein, but heavy sauces and creamy dips can quickly double or triple the calorie count.

• Traditional Buffalo adds about 50 to 100 extra calories to a dozen wings, depending on how much sauce is used and how well it sticks. 
• Just two tablespoons of blue cheese or ranch dressing can add an additional 150 to 250 calories per ounce.

Opting for lighter alternatives like vinegar-based hot sauces, yogurt-based dips, or even dry rubs can help you enjoy the flavor without the extra calories.

Let’s take a balanced look at chicken wings—exploring their nutritional content, healthier cooking methods, easy recipes, and tips for mindful eating. See how chicken wings can fit into a balanced diet, with insights from Noom’s approach to sustainable eating habits.

What makes chicken wings healthy?

Chicken wings can be a surprisingly healthy food. They offer a great source of protein and several essential vitamins and minerals, making them a nutrient-packed snack or meal. 

Here’s what makes chicken wings healthy and how they can contribute to your diet when enjoyed in a balanced way.

• They’re high in protein: Chicken wings are an excellent source of protein, which is essential for muscle repair, immune function, and overall health. 
• They’re rich in vitamins: Chicken wings contain essential vitamins like B6 and B12, which support energy production, red blood cell formation, and brain health.
• They’ve got beneficial minerals: Wings are a good source of phosphorus and selenium, which play a role in bone health, metabolism, and immune function.
• They’ve got a good dose of healthy fats: While wings do contain saturated fat, they also provide a source of monounsaturated and polyunsaturated fats. 
• They’re a good source of collagen: The skin and connective tissues in chicken wings are rich in collagen, which supports joint health, skin elasticity, and overall tissue repair.

The nutritional value of chicken wings 

A serving of 2 to 3 chicken wings (100g) contains the following:

Nutrient	Amount	% RDA*
Calories	288 calories	14%
Protein	30 g	60%
Total carbohydrates	0-0.6 g	<1%
└ Dietary fiber	0 g	0%
└ Sugars	0 g	—
Total fat	8-18 g	12-28%
└ Saturated fat	2.5 g	13%
└ Monounsaturated fat	3.8 g	—
└ Polyunsaturated fat	1.7 g	—
Cholesterol	110-130 mg	37-43%
Sodium	84 mg	4%

 Vitamins & minerals in chicken wings (100g)

Nutrient	Amount	% RDA*
Vitamin B6	0.4 mg	31%
Niacin (B3)	4.2 mg	26%
Phosphorus	173 mg	25%
Selenium	13.2 μg	24%
Vitamin B12	0.3 μg	13%
Zinc	1.3 mg	12%
Iron	1.0 mg	6%
Potassium	220 mg	5%
Magnesium	20 mg	5%
Calcium	15 mg	1%

*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.

What can make chicken wings unhealthy?

While chicken wings offer several nutritional benefits, they can also be quite unhealthy when prepared or served in certain ways. The cooking methods and additions, like sauces and dips, can increase the calorie count and add unhealthy fats, sodium, and sugar. Here’s what to watch out for:

• Deep frying: When wings are deep-fried, they can absorb oil, significantly increasing their calorie and fat content. This process also introduces unhealthy trans fats, which can raise bad cholesterol levels and contribute to heart disease.
• High-calorie sauces: High-calorie sauces can add extra fat, sugar, and calories.
  • Traditional Buffalo sauce made with butter is high in saturated fat. 
  • Creamy dips, like ranch and blue cheese, are also calorie-dense and rich in saturated fat. This type of fat can raise cholesterol levels and impact heart health when consumed in excess. 
  • Barbecue, teriyaki, and other sweet glazes tend to be loaded with added sugar, which can contribute to blood sugar spikes and weight gain.
• High-sodium sauces: Many wing sauces, especially traditional ones like buffalo sauce, are also packed with sodium. Excessive salt intake can lead to high blood pressure, heart disease, and kidney issues when consumed in large amounts.

What do popular sauces add to the calorie count?

Wings bring protein power and a nice dose of flavor, but those extras like butter and sugary glazes can bump up the fat and sugar content. Here’s how some of the most popular sauces stack up:

Sauce	Calories (per 2 tbsp)	Fat	Sugar
Teriyaki or sweet glaze	32	0 g	5 g
Barbecue	58	0.2 g	11 g
Buffalo	92	9.8 g	0.4 g
Garlic parmesan	130	13 g	1 g
Honey mustard (creamy)	70 – 150	12 g	4.8 g

Keep in mind that a plate of wings you order at a restaurant will likely have more than just a tablespoon or two of sauce, so be sure to take that into account. 

Tip: Get the sauce on the side so you can control the amount.

Which dip is healthier: Blue cheese or ranch?

In addition to the sauce they’re tossed in, chicken wings often come with a choice of dip, like blue cheese or ranch dressing. If you’re trying to make a healthier pick, it’s good to know how they compare nutritionally. Let’s take a closer look at the differences between these two classic dips and figure out which one might be the better option for you.

Dip	Calories (per 2 tbsp)	Fat	Sugar
Blue cheese	146	15.4 g (2.4 g saturated fat)	1 g
Ranch	129	13 g( 2.1 g saturated fat)	1.4 g

Nutritionally, blue cheese and ranch dressing are pretty similar. But, with slightly fewer calories and less fat, ranch is probably your better bet. But remember, enjoy dipping sauces in moderation. If you don’t want to skip the blue cheese or ranch, add a little less to each wing. Or, if you’re making wings at home, make or buy lighter versions of these dips. Look for ingredients like low-fat Greek yogurt instead of mayonnaise to lower the calories and up the protein.

How to order healthier wings at a restaurant

Craving wings but trying to keep things on the healthier side? Here are some tips for lightening your wing order next time you’re out.

• Choose grilled, smoked, baked, or air-fried wings: All of these methods reduce the amount of excess oil and calories.
• Ask for sauce on the side: Ordering sauce on the side allows you to control the amount you use. You can also order “light sauce” to reduce the amount that the wings are coated in. 
• Pick lighter sauces: Opt for options like dry rubs or hot sauce without butter, which tend to have fewer calories and sugar compared to creamy or sweet sauces like barbecue or honey mustard.
• Load up on veggies: As for extra celery and carrots. They add crunch and nutrients while helping you feel fuller.
• Skip the extras: Skip the ranch or blue cheese dressing if you’re aiming to cut calories. 

Are boneless wings really wings?

Boneless wings aren’t technically wings at all; they are more like chicken nuggets. They are typically made from breaded and fried chicken breast, shaped to resemble a wing. While boneless wings may contain leaner meat, they are often higher in calories and fat due to the breading and frying process. Regular wings, especially if not breaded and baked or grilled instead of fried, can be a healthier option as they are less processed and retain fewer added calories. 

The healthiest way to cook chicken wings at home

The secret to healthier chicken wings starts with how you prepare them. Let’s explore the best ways to prepare wings while keeping the flavor. These methods use a lot less oil than the traditional method of deep frying. These methods can cut the calories and fat by nearly half compared to fried wings. 

1. Baked chicken wings 

Baking is a fantastic way to achieve a crispy texture without the need for deep frying. Noom’s Hot Chicken Wings with Blue Cheese Dressing recipe in the Noom app is a great option for healthier wings that still pack in the flavor. 

Ingredients:

• 24 chicken drumettes, skinned
• 4 tablespoons hot sauce
• 5 tablespoons white wine vinegar
• ¼ teaspoon garlic powder
• ⅓ cup crumbled blue cheese
• 1 cup sour cream
• 1 scallion, chopped
• 1 teaspoon sugar
• 2 large ribs of celery, cut into sticks

Directions:

1. Preheat your oven to 400°F. Line a baking sheet with foil and coat with cooking spray. 
2. In a large bowl, combine the chicken, 2 tablespoons of the hot sauce, 1 teaspoon of the vinegar, and the garlic powder. Toss to coat well. Arrange on the prepared baking sheet. Bake for 12 to 15 minutes or until the juices run clear when pierced.
3. Meanwhile, in a serving bowl, combine the blue cheese, sour cream, scallions, 3 teaspoons of the remaining vinegar, and sugar. Stir to mix, mashing the cheese with the back of a spoon. 
4. Remove the chicken from the oven. Drizzle with the remaining 2 tablespoons of hot sauce and 1 teaspoon of vinegar. Toss to mix. Arrange on a serving platter. Drizzle with any sauce left on the foil. Serve with the blue cheese dressing and celery sticks.

Flavor boost: Instead of calorie-heavy sauces, opt for dry seasonings like garlic powder, paprika, or a homemade spice blend to keep things light and flavorful. Check out this easy dry rub recipe for chicken wings that doesn’t contain any sugar!

2. Air-fried chicken wings

Air frying gives you the crispy exterior of frying with significantly less oil. Noom’s Crispy Air-Fried Chicken Wings recipe can be customized with your favorite seasonings or sauces.

Ingredients:

• 1 lb chicken wings
• 1 tsp baking powder
• Salt, to taste
• 1 tsp olive oil
• Ground black pepper, to taste

Directions:

1.  In a large bowl, toss the wings with the baking powder, salt, and pepper. 
2. Grease 2 racks for the air fryer oven (or grease the air fryer basket, depending on the type).
3. Place the wings on the greased racks, or place only enough wings into the basket to be a single layer.
4. Place the racks or basket into the air fryer and cook for 15 minutes at 250°F. 
5. Flip the wings over and switch the trays (if applicable) so that the top is on the bottom and vice versa.
6. Increase the temperature to 430°F. 
7. Air fry for about 15 to 20 minutes, until the chicken wings are done and crispy. 

Pro tip: Use a light spritz of cooking spray to enhance the crispy finish without adding extra calories.

3. Grilled chicken wings

Grilling is another excellent option that adds a smoky flavor while keeping the fat lower. Check out this healthy grilled chicken wings recipe for details on how to do this at home!

Choosing baking, air frying, or grilling over deep frying transforms chicken wings into a lighter, healthier snack without sacrificing flavor. 

Healthier dips and sauces for chicken wings

Want a healthier way to spice up your wings? The secret is in the sauce! Traditional wing sauces can be loaded with extra fat, sugar, and sodium, but with a few simple swaps, you can whip up delicious, better-for-you alternatives. Here are a few recipes that provide a healthy twist on your favorite flavors:

• Healthy BBQ Sauce: This healthier BBQ sauce option has no refined sugar, oil, or artificial colors. Liquid smoke gives it a rich flavor that perfectly complements wings. 
• Healthy Teriyaki Sauce with Tamari: Using tamari instead of soy sauce in this teriyaki sauce recipe helps to cut down on carbs and sodium.
• Healthy Greek Yogurt Ranch Dressing: Greek yogurt is the base for this dip, helping to cut calories and adding a boost of protein.
• Low-Fat Creamy Blue Cheese Dressing: This recipe cuts the fat by using fat-free Greek yogurt and light mayonnaise, while still maintaining a creamy, tangy flavor.

Tips for enjoying wings mindfully

Who says you can’t have your wings and eat them too? With a few simple strategies, you can savor these tasty bites while staying true to your health goals. Let’s explore some ways to make your wing experience both satisfying and mindful:

• Watch your portions: Instead of having a full plate of wings, have just a few. Aim for 4 wings (about 350 calories).
• Slow down and savor: Take your time with each wing. Put away distractions like your phone and focus on the flavors. You might find that eating slowly helps you feel satisfied with fewer wings.
• Add some veggies to your plate: Pair your wings with veggie sticks like carrots, celery, or bell peppers. They not only enhance the visual appeal of your plate but also provide fiber and nutrients to keep you fuller for longer.
• Share the experience: Make it a social affair. Whether it’s game day or a casual hangout, sharing a plate of wings with friends can help keep portions in check and make the experience more enjoyable.

Healthy chicken wings are about balance

Chicken wings can absolutely have a place in a balanced diet—it’s all about how you prepare and enjoy them. By choosing cooking methods like baking, grilling, or air frying and being mindful about sauces and portion sizes, you can still enjoy your favorite game day snack. Pairing wings with lighter dips, seasoning with spices instead of sugary sauces, and loading up on veggie sides can make a big difference.

Enjoying wings in a healthier way doesn’t mean giving them up. It’s about making a few smart swaps. With some simple tweaks, wings can go from a heavy appetizer to a satisfying, protein-packed meal. Whether you’re out with friends or cooking at home, small changes can help you stay on track with your health goals while still digging into a plate of wings now and then.