Wingstop Nutrition Calculator
Calculate complete nutrition facts for Wingstop wings, tenders, sandwiches, and sides with intelligent portion sizing
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Complete Wingstop Nutrition Guide: Wings, Tenders & More
Discover comprehensive nutrition facts for every Wingstop menu item with our interactive calculator. Whether you’re craving classic bone-in wings, boneless wings, chicken tenders, or sandwiches, make informed dietary choices with accurate calorie counts, protein content, and complete nutritional breakdowns. Our tool helps you track daily values and build balanced meals that fit your fitness goals.
Wingstop offers an extensive menu of chicken-based options with various flavors and heat levels. From mild to atomic, each flavor brings unique nutritional profiles that can significantly impact your daily intake. Use our calculator to compare options and find the perfect balance for your diet.
Wingstop Menu Nutrition Facts
Classic Wings (Bone-In) – Per Wing
| Flavor | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Plain | 90 | 10 | 5 | 0 | 30 |
| Original Hot | 90 | 10 | 5 | 0 | 230 |
| Atomic | 90 | 10 | 5 | 1 | 220 |
| Cajun | 90 | 10 | 5 | 0 | 310 |
| Lemon Pepper | 120 | 10 | 8 | 0 | 210 |
| Garlic Parmesan | 120 | 10 | 8 | 1 | 75 |
| Mild | 120 | 10 | 8 | 0 | 160 |
| Hickory Smoked BBQ | 100 | 10 | 5 | 4 | 150 |
| Hawaiian | 100 | 10 | 5 | 3 | 85 |
| Mango Habanero | 100 | 10 | 5 | 4 | 80 |
Boneless Wings – Per Piece
| Flavor | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Plain | 80 | 4 | 4.5 | 6 | 230 |
| Original Hot | 80 | 4 | 4.5 | 6 | 390 |
| Atomic | 90 | 4 | 4.5 | 7 | 380 |
| Mild | 110 | 4 | 7 | 6 | 330 |
| Lemon Pepper | 110 | 4 | 7 | 6 | 290 |
| Garlic Parmesan | 110 | 4 | 7 | 6 | 260 |
Chicken Tenders – Per Tender
| Flavor | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Plain | 140 | 10 | 7 | 10 | 470 |
| Original Hot | 140 | 10 | 7 | 10 | 870 |
| Mild | 200 | 10 | 14 | 10 | 730 |
| Lemon Pepper | 200 | 10 | 13 | 10 | 620 |
| Garlic Parmesan | 210 | 10 | 14 | 11 | 550 |
| Hot Honey Rub | 220 | 10 | 14 | 14 | 780 |
Popular Sides
| Item | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Seasoned Fries (Regular) | 10oz | 500 | 8 | 21 | 69 |
| Cheese Fries (Regular) | 10oz | 580 | 9 | 27 | 75 |
| Buffalo Ranch Fries (Regular) | 10oz | 610 | 8 | 32 | 71 |
| Louisiana Voodoo Fries (Regular) | 10oz | 680 | 9 | 38 | 75 |
| Fried Corn (Regular) | 5 pieces | 200 | 6 | 9 | 24 |
| Ranch Dip | 3.25oz Cup | 320 | 1 | 34 | 2 |
| Veggie Sticks (Celery) | 5 sticks | 10 | 1 | 0 | 1.5 |
Smart Meal Planning with Wingstop
High-Protein Options
Maximize your protein intake with classic wings and tenders. A 10-piece order of classic wings provides approximately 100g of high-quality protein, perfect for muscle building and recovery.
- 10 Classic Wings (Plain): 900 calories, 100g protein
- 5 Chicken Tenders (Plain): 700 calories, 50g protein
- Combine with celery sticks for added nutrients and fiber
Lower Calorie Choices
Make smarter choices with our calorie calculator by selecting lean options and controlling portions. Focus on plain or lower-sauce flavors to reduce calories.
- 6 Classic Wings (Plain): 540 calories, 60g protein
- Veggie sticks with minimal dip for added nutrients
- Choose water or unsweetened tea over sodas
Balanced Meal Ideas
Create balanced meals by combining proteins with vegetables and managing your macronutrient ratios. Consider your daily targets when building your order.
- 8 wings + veggie sticks + water: Complete meal under 800 calories
- 3 tenders + small fries: Moderate calorie meal with carbs
- Mix bone-in and boneless for variety
Wingstop Nutrition Insights
Flavor Impact on Nutrition
Different flavors significantly affect nutritional content. Dry rubs like Lemon Pepper and Garlic Parmesan tend to be higher in calories and fat due to oil and cheese content, while sauced wings like Original Hot are lower in calories but higher in sodium. Use our calculator to compare and track your daily energy needs.
Bone-In vs. Boneless
Classic bone-in wings typically contain more protein per serving and fewer carbohydrates compared to boneless wings, which include breading. However, boneless wings offer more consistent portion sizes and are easier to eat. Consider your carb targets when choosing.
Sodium Considerations
Wingstop items can be high in sodium, especially flavored options. A 10-piece order of some flavors can contain over 2000mg of sodium. Balance your intake throughout the day and consider pairing with low-sodium sides like fresh vegetables.
Portion Control Tips
Use our portion calculator to find the right serving size for your goals. Start with smaller orders and add vegetables or share larger portions. Track your intake with our BMR calculator to understand your metabolic needs.
Dietary Strategies for Wingstop
Keto-Friendly Options
Wingstop offers excellent options for ketogenic diets. Focus on classic wings with dry rubs, avoid sweet sauces, and skip the fries. Calculate your keto macros to stay in ketosis.
- Plain or Original Hot classic wings
- Lemon Pepper (moderate fat)
- Celery sticks with ranch dip
- Avoid breaded items and sweet sauces
Weight Loss Approach
For weight loss goals, focus on portion control and lean proteins. Use our weight loss calculator to determine your calorie deficit needs.
- Choose 6-8 wings instead of 10+ pieces
- Opt for grilled-style flavors
- Add veggie sticks for volume and nutrients
- Track calories with our calculator
Muscle Building Focus
Maximize protein intake for muscle building with strategic ordering. Calculate your bulking calories and protein needs.
- 10-15 classic wings for high protein
- Add chicken tenders for extra protein
- Include carbs from fries for energy
- Time meals around workouts
Frequently Asked Questions About Wingstop Nutrition
How many calories are in 10 Wingstop wings?
10 classic Wingstop wings range from 900-1200 calories depending on the flavor. Plain wings are the lowest at 900 calories, while flavors like Lemon Pepper and Garlic Parmesan can reach 1200 calories due to added oils and cheese. Use our calculator to get exact counts for your chosen flavor.
What’s the difference between classic and boneless wings nutritionally?
Classic wings typically have more protein (10g vs 4g per piece) and fewer carbs (0-1g vs 6-7g) compared to boneless wings. Boneless wings contain breading which adds carbohydrates and calories. Classic wings are better for low-carb diets, while boneless wings offer more consistent portion sizes.
Which Wingstop flavor is lowest in calories?
Plain classic wings are lowest at 90 calories per wing, followed by Original Hot and Atomic at 90 calories each. For boneless wings, Plain and Original Hot are tied at 80 calories per piece. Dry rub flavors like Lemon Pepper and Garlic Parmesan are higher due to added fats.
Are Wingstop wings good for a high-protein diet?
Yes! Classic wings provide 10g of high-quality protein per wing. A 10-piece order delivers 100g of protein, which is excellent for muscle building and weight management. Check our protein-to-calorie ratio calculator to optimize your intake.
How much sodium is in Wingstop wings?
Sodium content varies significantly by flavor. Plain wings have only 30mg per wing, while flavored options range from 75mg (Garlic Parmesan) to 390mg (Original Hot boneless). A 10-piece order of high-sodium flavors can contain over 3000mg sodium, which exceeds daily recommendations.
Can I eat Wingstop on a keto diet?
Absolutely! Classic wings are perfect for keto with virtually zero carbs and high fat content. Avoid boneless wings (6-7g carbs each), sweet sauces, and fries. Stick to dry rubs and pair with celery sticks. Calculate your macros with our net carb calculator.
What’s the healthiest Wingstop order?
The healthiest order includes 6-8 plain or Original Hot classic wings with celery sticks and water. This provides 540-720 calories with 60-80g protein, minimal carbs, and essential nutrients from vegetables. Avoid fried sides and sugary drinks.
How do I calculate portion sizes for my diet goals?
Use our interactive calculator above to input your chosen items and portions. The tool automatically calculates total calories, macros, and daily value percentages. Start with your daily calorie target from our TDEE calculator and work backwards to plan your order.
Disclaimer: Nutritional information is based on standard Wingstop recipes and serving sizes. Actual values may vary due to preparation methods, portion sizes, and ingredient substitutions. This calculator is for informational purposes only and should not replace professional dietary advice. Consult with a healthcare provider or registered dietitian for personalized nutrition guidance. Visit our fitness and health tools for comprehensive wellness planning.
