The Base Calories: Traditional vs. Boneless
When ordering a 20-count of wings at Buffalo Wild Wings, one of the first and most important decisions for your diet is whether to choose traditional or boneless. The choice dictates not only the taste but also the entire nutritional profile, especially regarding calories, fat, and carbohydrates. Traditional wings, being bone-in and skin-on, naturally have a higher fat content and, consequently, more calories from the outset, even before they are fried and sauced. Boneless wings, which are breaded and made from chicken breast meat, start with a slightly lower calorie count but introduce a significant amount of carbohydrates from the breading.
Traditional 20-Count Wings
A 20-count order of traditional wings provides a substantial meal, with a starting point of 1440 calories, 82 grams of fat, and 177 grams of protein. Since they are just fried chicken wings, the base carb count is virtually zero. However, the frying process and the high fat content mean these wings are a calorically dense protein source. It is critical to remember that this figure does not include any sauce, which can easily add hundreds of extra calories.
Boneless 20-Count Wings
For those who prefer boneless wings, a 20-count order begins at 1210 calories, with 62 grams of fat, 68 grams of carbohydrates, and 96 grams of protein. The breading on the boneless wings accounts for the significant carbohydrate increase compared to their traditional counterparts. Although they start with fewer calories than the traditional version, the addition of a sweet or rich sauce can quickly push their total calorie count much higher.
The Impact of Sauce and Seasoning
For many, the defining feature of Buffalo Wild Wings is the extensive list of sauces and dry seasonings. The chosen flavor is a major factor in determining the final calorie count of your meal. High-sugar and high-fat sauces can turn a moderately indulgent meal into an excessive one. Creamy dips like ranch or bleu cheese further escalate the calorie total.
Sauces and Their Hidden Calories
Sweet, sticky, or creamy sauces typically pack the most calories. For example, a single serving of Asian Zing sauce can add 130 calories and 860mg of sodium to a smaller order of wings, meaning a 20-count can see a massive calorie increase just from the sauce. Thick, rich sauces or those with a high sugar content should be consumed sparingly by anyone watching their caloric intake.
Dry Rubs for a Lighter Option
For a lower-calorie alternative, dry rubs are the clear winner. The Lemon Pepper and Desert Heat dry seasonings, for instance, add a negligible number of calories (as little as 5 per small order) while still providing a burst of flavor. They also generally have less sodium than many of the signature sauces, although it is always wise to check the nutrition guide for specific details.
Comparison Table: Traditional vs. Boneless Nutrition (20-count)
To illustrate the nutritional differences more clearly, here is a comparison table for a 20-count order, showing the base nutrition and the impact of a low-calorie dry rub versus a higher-calorie sauce. Note: Calorie additions are estimates based on standard serving sizes and will vary based on how much sauce is used.
| Nutritional Factor | Traditional Wings (Base) | Boneless Wings (Base) | Traditional Wings (w/ Dry Rub) | Boneless Wings (w/ Sauce) |
|---|---|---|---|---|
| Calories | 1440 | 1210 | ~1450 | ~1500+ |
| Protein | 177g | 96g | 177g | 97g |
| Fat | 82g | 62g | 82g | ~65g |
| Carbohydrates | 0g | 68g | ~0-5g | 70+g |
| Sodium | 530mg | 4190mg | ~600mg | ~5000+mg |
Making a Healthier Choice
If you want to enjoy Buffalo Wild Wings while managing your calorie intake, there are several simple strategies to employ:
- Choose a Dry Rub: Opting for a dry rub over a signature sauce is the easiest way to save a significant number of calories and a massive amount of sodium. Flavors like Lemon Pepper, Chipotle BBQ, or Desert Heat add flavor without the sugary or fatty base of most sauces.
- Pair with Healthier Sides: Instead of fries or onion rings, choose a side of carrots and celery. A side of carrots and celery adds minimal calories and provides essential nutrients and fiber.
- Skip the Dips: Avoid creamy, high-fat dips like ranch and bleu cheese, which can tack on over 100 calories per serving.
- Consider Order Size: A 20-count wing order is a large meal. Consider sharing it with a friend or saving half for a later time to control portion sizes and calorie consumption.
- Check the Nutritional Information: Before ordering, consult the Buffalo Wild Wings nutritional guide. This is the best way to get accurate, up-to-date information on the wings and the sauces you are considering. An official nutritional guide can be found on their website.
Beyond the Calorie Count: Other Nutritional Considerations
While calories are a major concern for many, a holistic view of nutrition is important. For instance, the sodium content in boneless wings (over 4000mg before sauce) is exceptionally high and a significant concern for those with high blood pressure or other health issues. The high saturated fat content in traditional wings is another factor to consider for long-term cardiovascular health. These factors highlight that managing your intake is about more than just calories; it's about overall dietary health.
Conclusion
Knowing how many calories are in Buffalo Wild Wings 20 count wings? depends heavily on your choices. A 20-count of traditional wings without any sauce contains 1440 calories, while the boneless version comes in at 1210 calories. However, sauces can dramatically alter these numbers, adding hundreds of calories and thousands of milligrams of sodium. By opting for a dry rub and a healthier side, you can enjoy the flavor of Buffalo Wild Wings while keeping your meal's nutritional impact in check. Being mindful of these details empowers you to make smarter choices that align with your health and diet goals.
