Are Buffalo Chicken Wings High in Calories?

January 13, 2026 •

4 min read

A single serving of restaurant-style buffalo wings can contain upwards of 700 calories, even before dipping sauce is added. So, are buffalo chicken wings high in calories? The answer is a resounding yes, though the total count depends heavily on how they are cooked, sauced, and what they are served with.

Quick Summary

The calorie count of buffalo chicken wings is heavily influenced by preparation, with deep-frying and butter-based sauces contributing most significantly. While the wings themselves provide protein, added fats and sugars from cooking and dipping sauces drive up the total calories and saturated fat.

Key Points

Deep-frying is the main calorie culprit: Deep-frying and the use of buttery sauces are the primary reasons buffalo chicken wings are high in calories and saturated fat.
Cooking method matters: Opting for baking, air-frying, or grilling over deep-frying can significantly reduce the overall calorie and fat content of wings.
Sauce and dips add significant calories: The traditional butter-based sauce and creamy dips like ranch or blue cheese contribute a large number of additional calories.
Boneless wings aren't always healthier: Despite being made from leaner breast meat, boneless wings are often breaded and fried, which can make them as high in calories as bone-in versions.
Portion control is key: Restaurant servings are often oversized, so being mindful of portion size is crucial for managing calorie intake.
Healthier alternatives are possible: Homemade wings with lighter sauces, baked instead of fried, can be a delicious, lower-calorie alternative.

The Calorie Culprits: Cooking Method and Ingredients

It's easy to assume that chicken wings are inherently unhealthy, but the real culprits behind their high-calorie profile are the preparation methods and accompanying ingredients. A plain, un-sauced chicken wing has a much lower calorie count than its deep-fried, butter-drenched counterpart.

The Impact of the Cooking Method

Deep-frying: The traditional method involves deep-frying wings, which causes them to absorb a significant amount of oil, drastically increasing their fat and calorie content. A single fried wing can contain over 100 calories, with much of it coming from the added fat.
Baking/Air-frying: These methods require little to no added oil, allowing the chicken's natural fat to render out. A baked or air-fried wing is a much healthier, lower-calorie option while still offering a crispy texture.
Grilling: Similar to baking, grilling avoids submerging the wings in fat. The grilling process can even help reduce the fat content further as it drips away during cooking.

The Sauce and Dip Effect

The classic Buffalo sauce, traditionally made with butter and hot sauce, is a major contributor to the high-calorie count. A rich, butter-heavy sauce adds a substantial amount of saturated fat and calories to every single bite. Furthermore, the accompanying dips, like blue cheese or ranch dressing, pile on even more calories and fat. Some restaurant dips can add hundreds of calories to a single meal.

Boneless vs. Traditional: A Calorie Comparison

Many people assume that boneless wings are healthier because they are made from lean chicken breast. However, this is not always the case, especially in restaurants. Boneless wings are often breaded and deep-fried, which can make them as calorically dense as—or even more so than—traditional wings.


Feature	Traditional Bone-In Wings	Boneless Wings
Chicken Part	Whole wing (drumette, flat)	Lean chicken breast
Preparation	Typically deep-fried with skin on	Often breaded and deep-fried
Calorie Source	Fat from skin and cooking oil	Breading and cooking oil
Nutrient Density	Higher protein-to-wing ratio	Lower protein-to-weight ratio (due to breading)
Texture	Crispy skin, juicy meat	Crispy breading, tender breast meat

Healthier Alternatives to Reduce Calories

For those who love buffalo wings but want to cut down on the calories, several adjustments can make them a much healthier meal.

Choose a healthier cooking method: Opt for baking, grilling, or air-frying instead of deep-frying. These methods reduce the absorbed fat while still creating a desirable crispy texture.
Modify the sauce: Prepare a lighter buffalo sauce by replacing the butter with a smaller amount of a healthier fat or using a water-based or vinegar-based hot sauce and adding flavor with spices.
Control the portion size: A standard restaurant serving can be a full meal's worth of calories or more. Limiting yourself to a smaller, controlled portion can help manage your intake.
Use low-fat dips: Switch from high-calorie ranch or blue cheese to a lighter, homemade version or opt for a simple side of Greek yogurt mixed with spices.
Load up on veggies: Fill up on the traditional celery and carrot sticks that accompany wings. They are low in calories and can help curb overeating.

Making Keto Buffalo Wings Low-Calorie and Healthy

For those following a low-carb diet like keto, buffalo wings can be a great option if prepared correctly. The key is to avoid any breading and deep-frying in unhealthy oils. By baking or air-frying naked wings and using a simple butter and hot sauce mix, you can create a low-carb, high-fat meal. Some keto recipes can be high in calories due to fat content, but others can be moderated for a healthier option.

A Concluding Perspective on Buffalo Wing Calories

Ultimately, whether buffalo chicken wings are high in calories is a direct result of how they are prepared. While a pile of deep-fried, butter-coated wings is certainly a calorie-dense meal, making simple substitutions can transform them into a satisfying, healthier dish. By changing the cooking method and controlling the sauces and dips, it is entirely possible to enjoy the flavor of buffalo wings without derailing your diet. The chicken wing itself is a source of protein; it's everything added to it that adds the pounds. For more information on food nutrition, check out resources like the USDA FoodData Central database.

Common Misconceptions

Many people believe that all chicken wings are nutritionally identical, but as shown, preparation is everything. Baked wings are a significantly different product from their fried, restaurant-style counterparts. It's also a common misconception that boneless wings are automatically healthier, when in reality they are often breaded and fried, and sometimes end up with more carbohydrates and calories than traditional wings.

Conclusion: Savor Responsibly

The high-calorie nature of buffalo chicken wings is a result of deep-frying and high-fat sauces, not the chicken itself. By making mindful choices about cooking methods and ingredients, you can control the calorie count and enjoy them as a satisfying part of a balanced diet. Whether you prefer traditional or boneless, baked or fried, knowing where the calories come from empowers you to make informed decisions for your health without sacrificing flavor.

Frequently Asked Questions

A typical restaurant serving of deep-fried buffalo wings, such as a 6-piece order, can contain over 700 calories before factoring in any dipping sauce.

Yes, baked buffalo wings are significantly healthier as they absorb far less oil and fat compared to their deep-fried counterparts. This can cut the calorie count almost in half.

Not necessarily. While boneless wings are made from lean chicken breast, they are often breaded and deep-fried, making them comparably or sometimes even higher in calories than traditional wings.

The biggest source of extra calories comes from the deep-frying process, the rich, butter-based sauce, and the high-fat creamy dips served on the side.

A great lower-calorie alternative is using a homemade Greek yogurt-based dip seasoned with garlic powder, dill, and a touch of vinegar, or opting for a lighter, vinaigrette-based dressing.

Yes, buffalo wings can be part of a keto diet if they are baked or air-fried without any breading. This preparation method ensures they are low-carb while still providing protein.

To reduce calories at home, bake or air-fry the wings instead of frying them. Make a lighter sauce using less butter or a butter substitute, and serve with low-fat dips and plenty of celery and carrots.