The Nutritional Reality at Buffalo Wild Wings
For many, Buffalo Wild Wings is synonymous with sports, beer, and classic pub fare. The menu is packed with comfort foods like deep-fried wings, hearty burgers, and cheesy sides. A closer look at the nutritional information, however, reveals that most standard orders contain substantial amounts of calories, saturated fat, and especially sodium. This is largely due to the cooking methods, which often involve deep frying, and the high-fat, high-sodium sauces and toppings used. The restaurant itself is known for tasty, high-fat bar food. This isn't to say a meal at BWW must be unhealthy, but it does require mindfulness and strategic ordering to align with a balanced diet.
The Major Nutritional Pitfalls
Several factors contribute to the high-calorie and high-sodium nature of the menu:
- Deep-Frying: The most significant factor is the use of deep-frying for wings and other items. Frying adds substantial calories and fat, much of which is saturated fat. Buffalo Wild Wings specifically uses beef tallow for frying traditional wings, which some view more favorably than seed oils, though the effect on total fat intake remains a concern.
- Sauces and Dressings: Many signature sauces, like Parmesan Garlic or Asian Zing, are loaded with calories, fat, and sugar. Dressings for salads, such as Caesar or ranch, can also significantly boost the fat and sodium content of an otherwise healthy dish. A single serving of original buffalo sauce contains a considerable amount of fat and sodium.
- High-Calorie Sides and Appetizers: Items like Cheddar Cheese Curds or the House Sampler are calorie bombs designed for sharing, but a single serving can be overwhelmingly high in fat and sodium if consumed alone.
- Large Portions: The portion sizes at Buffalo Wild Wings are often large, making it easy to overeat. Menu combos can combine multiple high-calorie items, resulting in a single meal that far exceeds daily recommended intake levels.
How to Make Healthier Choices at Buffalo Wild Wings
Despite the menu's less-than-healthy reputation, it is possible to make smarter choices. This doesn't mean sacrificing flavor, but rather being mindful of cooking methods, sauces, and portions.
Here are some better options to consider when dining at Buffalo Wild Wings:
- Naked Tenders: These grilled chicken tenders are one of the most nutritious items on the menu. A small, 3-piece order provides 160 calories, only 1g of fat, and a healthy 37g of protein before sauce is added.
- Traditional Wings (Plain): Opting for plain traditional wings is another strategy to cut calories, fat, and sodium. A small 6-count order without sauce contains 430 calories and 160mg of sodium, and is a great source of protein.
- Dry Seasonings: Instead of a calorie-laden wet sauce, choose a dry seasoning like Desert Heat or Lemon Pepper. These add minimal calories and can reduce overall sodium compared to many sauces.
- Vegetable Sides: Replace fries with healthier sides like carrots and celery. A side of veggie slaw is also a low-calorie, low-fat option.
- Modified Salads: The salads contain healthy greens, but toppings and dressings can be a pitfall. Ask for dressing on the side (or use lemon and vinegar) and hold the croutons and garlic bread to minimize sodium and fat. The Southwestern Black Bean Burger patty alone, ordered without cheese and dressing, is another lower-calorie option.
Nutritional Comparison: Boneless vs. Traditional Wings
This table compares the nutritional profile of a small 6-piece order of wings, without any sauces or seasonings, to highlight the impact of breading.
| Feature | Traditional Wings (6 count) | Boneless Wings (6 count) |
|---|---|---|
| Calories | 430 cal | 360 cal |
| Total Fat | 24g | 19g |
| Saturated Fat | 8g | 7g |
| Carbohydrates | 0g | 20g |
| Sodium | 160mg | 1,260mg |
| Protein | 53g | 29g |
As the table shows, plain boneless wings contain fewer calories and fat than traditional wings, but at a cost of significantly higher sodium due to the breading. Traditional wings are a better choice for a low-carb diet, but if you're watching sodium, both options are problematic once a sauce is added.
Conclusion: Mindful Eating at BWW
In summary, are Buffalo Wild Wings good or bad for you? It's not a simple yes or no. The restaurant primarily serves food high in fat, calories, and sodium, which can contribute to health issues if consumed regularly. However, the menu does offer opportunities for healthier choices. By opting for un-breaded, un-sauced items like naked tenders or plain traditional wings and supplementing with veggie sides, you can create a more balanced meal. Portion control is also key; consider splitting a meal or taking leftovers home. Ultimately, the healthiness of a meal at Buffalo Wild Wings is in your hands, determined by the choices you make from their diverse and often indulgent menu.
