How Many Calories Are in Salt and Chilli Chicken Wings?

January 3, 2026 •

4 min read

The calorie count for salt and chilli chicken wings can vary dramatically, ranging from around 200 kcal per 100g for baked versions to significantly more for deep-fried takeaway portions. Understanding the preparation method is key to knowing exactly how many calories are in salt and chilli chicken wings.

Quick Summary

This article breaks down the nutritional content of salt and chilli chicken wings, exploring how preparation methods like deep frying, air frying, and baking impact the final calorie count. It provides a detailed comparison and offers tips for preparing a healthier version at home.

Key Points

Deep-fried vs. Air-fried: Deep-fried takeaway salt and chilli wings have significantly higher calories due to oil absorption, while air-fried versions are much lower in fat and calories.
Homemade Advantage: Preparing your own salt and chilli wings at home gives you complete control over oil, seasoning, and added sugars, allowing for a healthier meal.
Cooking Method Matters: Baking or air frying chicken wings dramatically reduces the calorie count compared to traditional deep frying, without sacrificing crispiness.
Watch the Add-ons: High-calorie dips and sugary glazes can add hundreds of extra calories, so choose healthier accompaniments or enjoy the wings plain.
Ingredient Awareness: Be mindful of pre-packaged seasonings and takeaway recipes, which may contain hidden sugars and excess sodium that increase the overall calorie load.

Understanding the Nutritional Differences

The seemingly simple combination of salt, chilli, and chicken wings holds a wide range of nutritional outcomes based on how they are cooked. A deep-fried takeaway portion, coated in batter and submerged in oil, will carry a heavy calorie load, primarily from absorbed fats. In contrast, a homemade, un-battered version cooked in an air fryer or oven will have a significantly lower calorie count, offering a healthier way to enjoy the same flavour profile.

The Impact of Cooking Methods

Deep Frying

This traditional method involves fully immersing the wings in hot oil. The chicken absorbs a significant amount of oil during this process, which dramatically increases the fat and calorie content. For example, some takeaway versions can be as high as 279 calories per 100g, or over 700 calories for a large portion. This is because oil contains a high number of calories per gram, and the batter or coating on the chicken soaks up the oil like a sponge.

Air Frying and Baking

Both air frying and baking rely on circulating hot air to cook food, which requires little to no added oil. This cuts down on calories and fat dramatically, with some sources claiming up to a 70-80% reduction compared to deep frying. Air frying provides a crispy texture similar to deep frying, making it a popular choice for health-conscious foodies. The resulting wings are still moist on the inside, with a satisfyingly crunchy skin.

Comparing Homemade vs. Takeaway

Ready-made and takeaway salt and chilli wings often contain a higher number of calories due to their cooking methods and ingredients. These may include a thicker, flour-based coating and more oil. Store-bought, oven-ready wings also vary; for instance, some supermarket brands report around 233 kcal per 100g. When you make them at home, you have complete control over the amount of oil, the ingredients in the seasoning mix, and whether you add extra flour for crispiness, allowing for a much lighter version.

Factors Affecting Calorie Count

Added Sugar: Some salt and chilli recipes, particularly takeaway or pre-packaged ones, can contain added sugars in glazes or seasoning packets. These add unnecessary calories.
Breading: A thick, battered coating will absorb much more oil than a light dusting of flour or a simple seasoning rub. Opting for un-breaded wings is the lowest-calorie option.
Portion Size: The total calorie count is heavily dependent on how many wings you consume. A standard takeaway portion is often much larger than a typical serving size, leading to a higher overall intake.
Dips and Sides: Serving your wings with creamy, high-calorie dips like blue cheese or ranch will add a significant number of extra calories. Healthier alternatives include low-fat yoghurt dips or simple sauces.

Comparison of Salt and Chilli Chicken Wings by Preparation


Preparation Method	Approx. Calories per 100g	Key Calorie Sources	Health Profile
Deep-Fried (Takeaway)	250-280+ kcal	Absorbed oil, batter, high sodium	Highest in fat and calories
Air-Fried (Homemade)	180-220 kcal	Chicken skin, seasoning	Significantly lower in fat and calories
Baked (Homemade)	200-240 kcal	Chicken skin, small amount of oil	Lower in fat and calories
Pre-Packaged (Oven-Ready)	220-240 kcal	Pre-cooked oils, chicken skin	Moderate fat, varies by brand

How to Make Healthier Salt and Chilli Wings at Home

Skip the Deep Fryer: Use an air fryer or a conventional oven. For extra crispiness, some recipes suggest a tiny amount of baking powder mixed with the seasoning.
Control the Oil: Instead of deep frying, toss the wings in just a tablespoon of olive or avocado oil before seasoning. This will help with browning without excess calories.
Make Your Own Seasoning: Create a salt and chilli spice rub from scratch using coarse sea salt, chilli flakes, Szechuan peppercorns, garlic powder, and onion powder. This avoids hidden sugars and excessive sodium.
Pat Wings Dry: Before seasoning, pat the wings with a paper towel. This step is crucial for achieving crispy skin in the oven or air fryer.
Use a Baking Rack: When baking, placing the wings on a rack allows for better air circulation and prevents them from sitting in their own fat, promoting crispier skin.

For more information on the health benefits of choosing an air fryer, you can read this resource from a reliable health network: Air Fryers: Are they really a healthier option?.

Conclusion

The number of calories in salt and chilli chicken wings is not fixed; it depends entirely on the cooking method and ingredients. While a deep-fried takeaway portion is high in calories and fat, a homemade version prepared by air frying or baking offers a much healthier alternative. By controlling your ingredients and preparation, you can enjoy the delicious, fiery flavour of salt and chilli wings without derailing your nutritional goals. Making smart choices, such as reducing oil and avoiding heavy batters, is the key to a lighter, guilt-free treat.

Frequently Asked Questions

Salt and chilli chicken wings are not inherently bad, but their healthiness depends entirely on the cooking method. Deep-fried versions are high in fat and calories, while homemade, air-fried or baked versions can be a healthier, lower-calorie option.

To reduce calories, bake or air fry the wings instead of deep frying. Use a minimal amount of oil, make your own low-sugar seasoning mix, and serve with low-fat dips or fresh vegetables.

Homemade wings are typically healthier as you control the amount of oil, seasoning, and breading. Takeaway versions often use more oil and may include sugary additives, resulting in a higher calorie and fat content.

No, the calorie count varies significantly based on the preparation. Deep-fried, battered versions from a takeaway will have more calories than a baked or air-fried version made at home or a pre-packaged product from a supermarket.

Yes, air frying reduces calories by 70-80% compared to deep frying by using hot air instead of large amounts of oil. This provides a crispy texture with a much lower fat and calorie intake.

A typical salt and chilli wing seasoning includes coarse salt, dried chilli flakes, garlic powder, onion powder, and often Szechuan peppercorns for a distinct flavour and heat. Making your own seasoning avoids hidden sugars.

A typical portion's calories can vary widely. For example, a supermarket brand portion might be around 387 kcal, while a deep-fried takeaway could easily exceed 700 kcal for the same number of wings, depending on the portion size.