How Many Carbs Are in Bone-In Chicken Wings?

December 5, 2025 •

4 min read

According to several nutrition databases, raw bone-in chicken wings contain 0 grams of carbohydrates. This fact makes plain, un-breaded bone-in chicken wings an excellent, high-protein, and zero-carb food choice that fits perfectly into low-carb and ketogenic diets.

Quick Summary

The carb count for chicken wings depends heavily on preparation, with plain wings containing zero carbs. The addition of sugary sauces or breading significantly increases the carbohydrate content. Choosing specific cooking methods and low-carb sauces is key for managing your intake.

Key Points

Plain wings are zero-carb: Raw or simply cooked bone-in chicken wings have 0 grams of carbohydrates naturally.
Carbs come from additives: Breading, sugary sauces (like BBQ or honey garlic), and glazes are the primary sources of carbs in chicken wings.
Opt for un-breaded: To keep wings low-carb, always choose un-breaded versions, which are often called "traditional" wings at restaurants.
Choose low-carb cooking: Air-frying, baking, or grilling with a dry rub are the best ways to prepare wings to maintain their zero-carb status.
Beware of restaurant sauces: Many restaurant wings come with sauces high in hidden sugars and carbs. Request dry or a known keto-friendly option like classic buffalo sauce.
Homemade control: Making wings at home with keto-friendly ingredients gives you complete control over the carb count, ensuring it stays low.

The Zero-Carb Truth About Plain Chicken Wings

At its core, a raw, plain chicken wing is almost entirely made up of protein and fat, with essentially zero carbohydrates. This is a crucial piece of information for anyone following a low-carb, keto, or carnivore diet. The natural state of poultry meat does not contain the starches or sugars that define carbohydrates, which is why it can be a dietary staple for those restricting their carb intake.

However, this carb-free status changes dramatically once various cooking methods and ingredients are introduced. The pure, unadulterated chicken wing is a blank slate, and its final nutritional profile is entirely dependent on what is added to it. While grilling or air-frying with a simple dry rub maintains its low-carb nature, a trip through a deep fryer coated in flour or a heavy glaze of sugary BBQ sauce will quickly turn it into a high-carb meal. For this reason, those watching their macros must be mindful of how their wings are prepared and what they are served with.

Cooking Methods and Their Impact on Carb Count

How to Prepare Low-Carb Wings

To keep your chicken wings as close to their zero-carb state as possible, focus on cooking methods that don't require any carb-heavy coatings or batters. This approach preserves the natural integrity of the meat while still allowing for a delicious, crispy texture.

Air-Frying: This is one of the most popular methods for achieving extra-crispy skin with minimal oil. A simple dry rub of spices like garlic powder, paprika, salt, and pepper is enough to add flavor without adding any carbs. The air fryer's convection heat circulates hot air around the wings, mimicking deep frying for a perfectly crunchy result.
Baking: Baking wings on a wire rack allows fat to drip away, helping the skin to get crispier. Preheating the oven and potentially starting at a lower temperature before increasing it can also help render the fat and produce an even crispier exterior.
Grilling: Grilling wings over direct or indirect heat adds a smoky flavor without any added carbs. Seasoning with a dry rub or a zero-sugar marinade is the best way to keep it low-carb. Watch for flare-ups from the dripping fat to prevent charring.

The Carb-Trap: Sauces, Batters, and Coatings

The main source of carbohydrates in chicken wings is not the chicken itself, but rather the toppings. Many popular restaurant wings are not a low-carb choice due to the ingredients used for flavor and texture.

Breaded or Battered Wings: These are typically coated in flour or cornstarch before frying, both of which are high in carbohydrates. This adds a significant, and often unexpected, amount of carbs to a serving.
Sugary Sauces: Classic BBQ, honey garlic, and some teriyaki sauces are loaded with sugar, a form of simple carbohydrate. A single serving can add a substantial amount of carbs, easily knocking a person out of ketosis.
Marinades and Glazes: Some marinades contain sweeteners or honey, so it's important to check ingredients. A homemade, low-carb marinade using spices, oils, and vinegar is a safer option.

Comparison of Carb Content in Different Chicken Wing Preparations


Preparation Method	Key Ingredients	Typical Carb Count (per 100g serving)	Considerations
Plain Wings (Baked/Grilled)	Chicken, salt, spices	~0g	Keto-friendly, low-carb, depends on dry rub ingredients.
Buffalo Wings	Chicken, hot sauce, butter	~0.2g (per 6 half wings)	Generally low-carb; check ingredients of specific hot sauce.
Breaded & Fried	Chicken, flour, oil	~5.4g (per small wing)	High-carb, not suitable for keto or low-carb diets.
Restaurant BBQ Wings	Chicken, sugary BBQ sauce	~9g (per 3 wings)	High-carb due to sugar content in sauce.
Keto Air-Fryer Wings	Chicken, spices, optional keto sauce	~0-1g (depends on seasoning)	Zero-carb potential; use keto-friendly sauces.

How to Control Your Carb Intake for Wings

For those who love chicken wings but need to watch their carb intake, there are several simple strategies to ensure you stay on track. Firstly, always opt for the traditional bone-in wings over boneless, as boneless wings are often breaded like chicken nuggets. Next, when ordering at a restaurant, specifically ask for un-breaded wings and clarify that you want them cooked without any sugary sauces or breading. Many places can accommodate a simple dry rub or a keto-friendly sauce.

Creating delicious, low-carb chicken wings at home is easy and gives you full control over the ingredients. Dry rubs are your best friend here, as they provide powerful flavor with no added carbs. Ingredients like cayenne pepper, smoked paprika, garlic powder, and chili powder create a savory, spicy seasoning. For sauces, you can make your own low-carb buffalo sauce by combining butter with a zero-sugar hot sauce. For a cheesy twist, toss freshly cooked wings in grated parmesan and chili powder for a flavorful, keto-friendly coat.

Conclusion

Plain, un-breaded bone-in chicken wings are a naturally zero-carb food, making them an ideal protein source for ketogenic and low-carb diets. The carbohydrate content is almost entirely determined by the cooking method and the ingredients added, such as sugary sauces, marinades, or flour-based coatings. By choosing preparation methods like air-frying, baking, or grilling with simple dry rubs, you can enjoy this popular food without compromising your dietary goals. The key is to be mindful of hidden carbs in restaurant wings and to opt for homemade, low-carb alternatives to keep your macros in check and enjoy a delicious, guilt-free meal. For more information on keto-friendly recipes, check out Ketofocus.

Frequently Asked Questions

Plain chicken wings can be a healthy part of a balanced diet, as they are a great source of protein and fat. Their healthiness depends heavily on the cooking method and any sauces used; un-breaded and baked or air-fried wings are the healthiest options.

Yes, traditional, un-breaded bone-in chicken wings are very keto-friendly. They have an ideal macronutrient profile with high fat and protein and zero carbs. Just be sure to avoid sugary sauces and breadings.

Restaurant chicken wings often contain carbs because of the ingredients used in their preparation. Common sources include flour-based breading for a crispy texture and high-sugar sauces like BBQ, teriyaki, or honey glazes.

Keto-friendly sauces include classic buffalo sauce (made from butter and hot sauce), sugar-free BBQ sauce, and creamy dressings like ranch or blue cheese, as long as they don't contain added sugars.

Yes, there is a significant difference. True bone-in wings (the wing and drumette) are simply meat and skin, which are zero-carb. Boneless wings are often breaded chunks of chicken breast, which are not low-carb due to the coating.

For extra-crispy, un-breaded wings, you can use baking powder in your dry rub and cook them on a wire rack in the oven or in an air fryer. The baking powder helps to dry out the chicken skin and create a crunchier texture.

To check for hidden carbs, ask the server at a restaurant how the wings are prepared. Ask if they are breaded or if the sauce has added sugar. For packaged sauces or pre-seasoned wings, always read the nutrition label and ingredient list carefully.