How much protein do 20 chicken wings have? A nutritional breakdown

January 1, 2026 •

3 min read

According to nutritional data, a serving of 20 plain, baked chicken wings can contain between 136 and 172 grams of protein. This stark contrast in nutritional information highlights that the key to understanding how much protein do 20 chicken wings have lies in the preparation method and whether the skin is included.

Quick Summary

The protein content of 20 chicken wings fluctuates depending on preparation, with baked wings offering a lower-fat, high-protein option compared to their fried and sauced counterparts, which add significant fat and calories.

Key Points

Protein Varies by Preparation: Cooking method significantly impacts the total protein, fat, and calorie count of 20 chicken wings.
Baked is Leanest: Plain, baked wings offer a high protein-to-calorie ratio, especially with the skin removed.
Frying Adds Substantial Fat: Deep-frying and heavy breading can drastically increase the fat and calorie content.
Sauces Add Carbs and Sugar: Commercial sauces contribute significant amounts of sugar and sodium, affecting overall healthiness.
Homemade Offers Control: Making wings at home lets you control ingredients and use healthier cooking methods like baking or grilling.
Serving Size Matters: Twenty wings is a large portion, and moderating intake is key for healthy eating.

The Nutritional Breakdown Varies Widely

The protein content of chicken wings is remarkably consistent per ounce of meat. However, the final nutritional profile of a serving of 20 wings, including protein, calories, and fat, is heavily influenced by how they are cooked. Whether wings are baked, fried, or slathered in sauce can create a difference of over 100 grams of fat and more than 1,000 calories for the same number of pieces. Making an informed choice requires looking beyond the protein to the full macronutrient composition.

Plain Baked Wings: The High-Protein Baseline

For those seeking the purest protein source, plain baked wings are the gold standard. A batch of 20 baked chicken wings, especially if prepared without the skin, can deliver a substantial protein punch with a much lower calorie count than restaurant versions. One source indicates 20 plain, bone-removed wings contain approximately 127g of protein and 731 calories. Another suggests a slightly higher protein count of 136g, paired with 89g of fat and 1380 calories, accounting for the skin's fat contribution. The key is the preparation; baking with minimal oil allows the natural fat to render out, providing a leaner result.

Here's why baking is a smart choice for macro-conscious eaters:

Lower Fat Intake: By forgoing deep-frying, you avoid adding unnecessary cooking oil and its associated calories. Baking simply uses the chicken's own fat and any small amount added for crisping.
Skin Option: Leaving the skin on retains moisture and flavor, but removing it before cooking can significantly reduce both the fat and calorie content.
No Added Sugars: A simple rub of herbs and spices is all that's needed, steering clear of the high-sugar sauces prevalent in many commercial offerings.

The Impact of Frying and Sauces

Deep-frying and the addition of sauce dramatically alter the nutritional profile of 20 chicken wings. The high heat and oil absorption inflate the fat and calorie counts, while thick, sugary sauces add a significant amount of carbohydrates and sugar. For example, a restaurant serving of 20 fried chicken wings can contain up to 183 grams of protein but come with an exorbitant 202 grams of fat and nearly 3,000 calories. A medium buffalo sauce adds more carbs and sodium but keeps the protein consistent. This means the protein benefit is offset by a massive increase in energy and less healthy macronutrients.

Tips for Healthier Chicken Wings

If you're making chicken wings at home, you have complete control over the ingredients and cooking process. These simple adjustments can help you maximize protein while minimizing fat and sodium:

Go for Baked or Grilled: Skip the deep-fryer. Use an oven, air fryer, or grill for crispy results with far less added oil.
Create Your Own Sauce: Many store-bought sauces are loaded with sugar, high-fructose corn syrup, and sodium. A homemade sauce using hot sauce, a little butter, and spices can be much healthier.
Use a Spice Rub: A dry rub of paprika, garlic powder, onion powder, and cayenne can add great flavor without any extra calories from sauce.
Check Portion Sizes: Remember that 20 wings are a very large portion. Consider a smaller serving and pair it with a low-calorie side like a salad to balance the meal.

Protein and Calorie Comparison for 20 Chicken Wings


Preparation Method	Protein (approx.)	Calories (approx.)	Fat (approx.)
Plain Baked (Skin on)	136g	1380 kcal	89g
Baked (Skinless)	127g	731 kcal	21g
Fried & Sauced (Buffalo)	137g	1410 kcal	91g
Fried & Sauced (Extra Crispy)	183g	2966 kcal	202g

Conclusion: Maximize Protein, Minimize Unhealthy Fats

Ultimately, the amount of protein in 20 chicken wings is a strong feature, but it’s not the whole story. While baked wings offer a clean, protein-rich meal, fried versions, especially with sauces, turn a lean protein source into a high-fat, high-calorie indulgence. For those focused on fitness and nutrition, choosing baked wings and controlling the sauce ingredients is the most effective strategy. This approach allows you to enjoy the high protein benefits of chicken wings while maintaining a healthy dietary balance. For more general information on protein in various cuts of chicken, authoritative sources like Healthline can provide further details.

Frequently Asked Questions

The protein in a single wing varies based on size and preparation. A small, skinless, and boneless wing might have around 6 grams of protein, while a larger, bone-in wing with skin can have 10-13 grams or more.

Not necessarily. Boneless wings are often just breast meat that has been breaded and fried, which can add significant calories and carbs. Bone-in wings can be healthier if baked and served without heavy sauce.

Yes, removing the skin from chicken wings significantly reduces both the fat and calorie content. Chicken wings without skin get a much higher percentage of their calories from protein compared to those with skin.

The healthiest way to prepare chicken wings is by baking, grilling, or using an air fryer. These methods require minimal added oil and still produce a crispy result, especially when paired with a low-sugar, homemade sauce.

Restaurant wings, particularly those from fast-food chains, are typically deep-fried and loaded with high-sugar, high-sodium sauces, making them far less healthy than a comparable homemade version where you control the ingredients.

Based on average data, 10 plain, baked wings can offer between 60 and 80 grams of protein. If deep-fried and sauced, the protein content might be similar, but the calories and fat will be significantly higher.

You can eat 20 wings on a high-protein diet, but the preparation is critical. Choose plain, baked, skinless wings to maximize protein while keeping fat and calories in check. Avoid fried and heavily sauced versions, which add excessive fat and sugar, potentially hindering your diet goals.