How Many Grams of Protein Are in 10 Small Chicken Wings?

January 2, 2026 •

3 min read

According to nutritional data, a single small, plain chicken wing can contain around 4.5 to 6 grams of protein, meaning a serving of 10 small chicken wings can provide a substantial amount of protein, ranging from 45 to 60 grams, before considering preparation. The final protein count, however, depends heavily on the cooking method and whether the skin is included.

Quick Summary

The protein content of 10 small chicken wings varies by preparation, with baked or roasted wings offering a leaner protein source than fried versions. This guide breaks down the typical protein counts for different cooking styles and offers tips for a high-protein, healthy meal.

Key Points

Protein Range: 10 small baked or roasted chicken wings contain approximately 60-68 grams of protein.
Cooking Method Impact: The way wings are prepared, such as baking versus deep-frying, significantly affects the final calorie and fat content, though the core protein from the meat remains similar.
Skin Matters: Leaving the skin on increases total calories and fat, but is a personal choice based on dietary preferences; the core protein value is largely unaffected.
Avoid Sugary Sauces: For healthier wings, use simple spice rubs or light, homemade sauces instead of heavy, high-sugar alternatives.
Nutrient-Dense Meal: Pair your wings with healthy side dishes like steamed vegetables to create a more balanced and complete meal.

Calculating Protein in 10 Small Chicken Wings

Determining the exact protein content in 10 small chicken wings is not a one-size-fits-all calculation. Factors like the inclusion of skin and the cooking method significantly alter the final nutritional value. A raw, skinless, boneless small wing might contain approximately 6.4 grams of protein, whereas the same wing with skin could have around 4.5 to 9 grams depending on its size and fat content.

The Skin-On vs. Skinless Debate

The skin on a chicken wing adds a considerable amount of fat and calories but also slightly changes the protein-to-fat ratio. For those looking to maximize protein while minimizing fat, removing the skin is an effective strategy. One source indicates that removing the skin can drop the overall fat percentage dramatically. This is a key consideration for anyone focused on lean protein sources.

Impact of Cooking Method on Protein

While the raw protein content is a baseline, how you cook the wings has a major influence on the total nutritional value, and in some cases, the final protein amount. For instance, deep-frying can introduce additional protein if breading is used, but it also adds significant calories and fat from the oil.

Baked/Roasted Wings: Cooking the wings plain in the oven or air fryer is a lean method. The heat cooks the meat and renders some of the fat, leaving a crispy skin without the need for excess oil. For 10 plain baked wings, the protein content can be upwards of 60 to 68 grams.
Deep-Fried Wings (Battered or Coated): Frying can add a significant number of calories and fat. While the protein from the chicken remains, any flour-based batter will add carbohydrates. Some restaurant versions of 10 fried wings can report higher protein, though this is often accompanied by very high calorie and fat counts.
Plain vs. Sauced: A simple, un-sauced wing provides the most accurate measure of chicken's natural protein. Heavy, sugary sauces add calories and sugar, diluting the nutritional benefits. Opting for a dry seasoning or a light, homemade sauce can help maintain a healthier profile.

Comparison Table: Protein by Cooking Method

To illustrate the differences, here is a comparison based on data for a serving of 10 chicken wings (with skin):


Preparation Method	Approx. Protein (g)	Approx. Calories	Key Nutritional Notes
Plain, Baked/Roasted	60-68 g	690	High protein, lower calorie and fat compared to fried options.
Deep-Fried with Breading	60-92 g	1483+	Protein can be higher due to breading, but very high in calories and fat.
Deep-Fried, No Breading	60-68 g	~1165	Similar protein to baked wings, but much higher fat and calories absorbed from oil.
Wing with Sauce (e.g., Buffalo)	60-69 g	~700-1640	Protein content stable, but calories and sodium vary significantly depending on the sauce.

Note: 'Small' wing size is estimated, and actual nutritional values can differ based on specific chicken size and preparation.

How to Maximize Protein Intake from Chicken Wings

For those who enjoy chicken wings but want to keep their protein goals on track, a few key strategies are helpful. Choosing baking or grilling over deep-frying is the most significant step. Furthermore, making your own marinade or spice rub allows for full control over ingredients and sodium levels. For example, a simple rub of paprika, garlic powder, and pepper adds flavor without any extra calories. Serving wings with a side of steamed vegetables, like broccoli, can increase nutrient density without adding fat. Another option is to use a high-protein dipping sauce, such as a yogurt-based dip, rather than a high-fat, store-bought alternative.

Conclusion

In summary, 10 small chicken wings can offer a substantial protein boost, with the amount generally falling between 60 and 68 grams for basic baked or roasted versions. The preparation method is the single most critical factor influencing the final nutritional profile. By opting for leaner cooking methods and mindful sauce choices, it is entirely possible to enjoy chicken wings as part of a healthy, protein-rich diet. The best practice is to focus on simple preparations to reap the benefits of the chicken's inherent lean protein.

Visit this guide on USDA MyPlate for general protein recommendations.

Frequently Asked Questions

One small, skin-on chicken wing contains approximately 4.5 to 6 grams of protein, depending on its exact size and preparation.

Frying itself doesn't add a significant amount of protein to the chicken meat. However, if the wings are coated in a flour-based batter before frying, it can slightly increase the overall protein count from the breading.

For maximizing protein intake with less fat, baked or roasted wings are healthier. They offer a similar amount of protein as fried wings but with significantly fewer calories and less fat absorbed from cooking oil.

To increase protein without adding fat, opt for lean cooking methods like baking or air frying, and use dry rubs for flavor instead of greasy sauces. You could also pair them with a high-protein dipping sauce like Greek yogurt-based ranch.

The protein-to-fat ratio varies greatly. In a skinless wing, about 64% of calories come from protein and 36% from fat. With the skin on, the percentage of calories from fat increases significantly.

While the entire wing contains protein, the meatier parts like the drumette and wingette contain the most. The difference per piece is minimal but can be a factor if you are extremely precise with your macros.

Cooking does not destroy the protein in chicken wings; it merely denatures it, which is the process of making it safe and easy to digest. The total protein count remains relatively stable, but the method impacts fat and calorie absorption.