Unpacking the Sodium Levels at Buffalo Wild Wings
Buffalo Wild Wings (BWW) is a popular destination for wings, burgers, and other pub-style fare. However, a glance at its nutritional information reveals a significant concern for health-conscious diners: the high sodium content. The sheer volume of salt present in many menu items can make a single meal exceed the daily recommended sodium limit set by health organizations like the American Heart Association. This high sodium level is a result of multiple factors, from the preparation process to the liberal use of sauces and seasonings.
The Culprits Behind the High Sodium
Several components of the BWW menu contribute to its notoriously high sodium levels. Understanding these factors can help you navigate the menu more effectively.
1. Sauces and Dry Seasonings: The primary source of added sodium in BWW's signature wings is the sauces and dry seasonings. While traditional wings with no sauce have relatively low sodium, adding a flavor like Hot or Lemon Pepper significantly increases the sodium count. For example, the Hot sauce can add over 1,600 mg of sodium to an order of wings, and some dry seasonings also pack a salty punch.
2. Breaded and Fried Items: Hand-breaded items, including boneless wings and chicken tenders, are pre-seasoned and fried, adding considerable sodium before any sauce is even applied. An order of hand-breaded tenders can contain thousands of milligrams of sodium, a value that grows with larger portion sizes.
3. Large Portions: Many of BWW's entrées and appetizers are designed for sharing, but a single person eating an entire dish can easily consume an overwhelming amount of sodium. The House Sampler, for example, is a calorie and sodium bomb with thousands of milligrams of sodium before counting side sauces.
4. Condiments and Toppings: Extra toppings like cheese, bacon, and certain dressings on salads, burgers, and tacos can add a surprisingly large amount of sodium. The Southwestern Ranch dressing on the Chopped Cobb Salad, for instance, adds a significant amount of sodium.
Comparing Menu Items: High vs. Low Sodium Options
To illustrate the variance, let's compare some common Buffalo Wild Wings menu items based on their sodium content. Values can vary slightly, but this table provides a useful guideline based on typical servings.
| Menu Item | Sodium (mg) | Notes |
|---|---|---|
| Traditional Wings (6 pc, plain) | 160 | Lowest sodium option, before sauce. |
| Boneless Wings (6 pc, plain) | 1,260 | Plain, but still pre-seasoned. |
| Traditional Wings (6 pc) + Hot Sauce | ~1,810 | High sodium from the sauce. |
| Hand-Breaded Tenders (3 pc) | 1,490 | Pre-seasoned and fried. |
| Naked Tenders (3 pc) | 1,140 | Seasoned but not breaded. |
| House Sampler | ~6,870 | Extremely high, before side sauces. |
| Grilled Chicken Buffalitos | ~1,600 | Still high, though grilled. |
Strategies for a Lower-Sodium Experience
If you're monitoring your sodium intake but still want to enjoy a meal at Buffalo Wild Wings, here are some actionable tips:
- Choose Traditional Wings Over Boneless: Opt for traditional, bone-in wings ordered without any sauce or dry rub to start with a much lower sodium base.
- Go Naked or Grilled: Select the Naked Tenders or ask for grilled chicken in sandwiches and wraps to avoid the sodium from breading.
- Control the Sauce: Always get your sauce on the side and use it sparingly. Sauces are often the biggest source of hidden sodium.
- Customize Your Meal: Ask for no cheese or bacon on sandwiches, burgers, and salads to reduce sodium.
- Make Smart Side Choices: Instead of fries or onion rings, choose a side of carrot and celery sticks. An order of these vegetables has a significantly lower sodium count compared to battered sides.
- Share Large Dishes: Split large appetizers or platters with friends to help manage your portion size and sodium intake.
Conclusion
While Buffalo Wild Wings can certainly be a high-sodium affair, a diner can exercise control over their intake with mindful ordering. The high sodium content is primarily concentrated in the sauces, breading, and large, shareable appetizers. By choosing plain, traditional wings or grilled options, using sauces sparingly, and opting for healthier sides, you can significantly reduce the sodium in your meal. For those on a strict low-sodium diet, BWW is a challenging restaurant, but for an occasional treat, these strategies make it a more manageable option. Always remember that nutritional information is available on the BWW website, allowing you to review your choices before you order. Visit Buffalo Wild Wings for nutritional information
