How Much Protein Does a 10 Chicken Wing Have?

January 6, 2026 •

4 min read

On average, a serving of 10 chicken wings can provide a substantial 60 to 88 grams of protein, but this figure heavily depends on preparation and sauces. This guide will break down how much protein does a 10 chicken wing have and explain the various factors that influence its nutritional value.

Quick Summary

A 10-piece serving of chicken wings offers a significant amount of protein, but the exact quantity and overall nutrition vary based on preparation and added sauces.

Key Points

Protein Range: A 10-piece chicken wing serving typically contains between 60 and 88 grams of protein, depending on cooking method and sauce.
Cooking Method Impact: Preparation affects fat and calories more than protein; plain baked wings have a similar protein count to fried ones but are much lower in calories.
Sauce and Breading Effect: Heavy sauces and breading add significant calories and carbohydrates but contribute minimally to the total protein content.
Boneless vs. Bone-in: Boneless wings are usually breaded chicken breast, not actual wings, and their protein content can be skewed by added ingredients.
Healthier Alternatives: To reduce calories and fat, opt for baked or grilled wings, use dry rubs, and remove the skin.
Commercial vs. Homemade: Homemade wings allow for maximum control over ingredients, helping you manage the protein, calorie, and fat intake more accurately.

Decoding the Protein in a 10-Piece Chicken Wing Serving

For many, chicken wings are a go-to snack or meal, but the question of their nutritional content, particularly protein, is often overlooked. The protein in chicken wings is a key factor, providing essential amino acids crucial for muscle repair, growth, and overall body function. However, the total protein delivered by a 10-wing serving is not a fixed number; it can change based on the size of the wings and, most importantly, how they are prepared. A simple baked wing will differ significantly from a deep-fried, breaded, and heavily-sauced version in terms of fat and calorie count, but surprisingly, the pure protein from the meat remains relatively consistent.

The Impact of Preparation on Protein and Macros

While the chicken meat itself provides a consistent amount of protein, the way wings are cooked and served dictates the overall nutritional profile. The most significant variables are the cooking method and the inclusion of skin, batter, or sauce.

Baked vs. Fried Wings

Baked wings, especially without skin, offer a much leaner, lower-calorie meal while still providing a robust protein dose. For ten plain, baked wings, sources indicate a protein range of 60 to 68 grams. Deep-frying, by contrast, drastically increases the fat and calorie count. When deep-fried with sauce, the calorie count can skyrocket, but the protein remains in a similar range of 60 to 68 grams. This illustrates that the calorie-dense oil and fatty skin add calories, but not a significant amount of additional protein.

The Influence of Breading and Sauces

Many popular restaurant wings are served with a thick, crispy breading and a heavy sauce. This breading, often flour-based, adds some carbohydrates and can slightly boost the protein count, but its main contribution is to the overall calorie load. Sauces, especially sugary ones like barbecue or teriyaki, also pile on the calories and sugar with minimal, if any, extra protein. For example, a commercial 10-wing serving with a signature sauce can push the total protein to a higher 88 grams, alongside a significant calorie increase.

Comparison of 10 Chicken Wings by Cooking Method


Preparation Style	Calories (per 10 wings)	Protein (per 10 wings)	Key Nutritional Insight
Plain, Baked Wings	approx. 690	approx. 60–68g	Lower in calories, focusing on lean protein.
Fried Wings with Sauce	up to 1640	approx. 60–68g	Much higher fat and calories, but similar core protein.
Boneless Wings (Breaded)	Varies widely	Often slightly less per gram	Derived from chicken breast, usually breaded, adding carbs.
Raw, Meat Only (calculated)	approx. 365	approx. 64g	A baseline for pure chicken wing protein before cooking.

Boneless vs. Bone-in Wings: A Protein Perspective

An important distinction to make is between traditional bone-in wings and their boneless counterparts. Boneless wings are not actually wings but rather pieces of chicken breast meat that have been breaded and fried to resemble traditional wings. As different cuts of chicken, their nutritional content varies. A 100-gram serving of chicken breast contains more protein than the same weight of bone-in wing meat. However, since boneless wings are typically breaded, the overall macronutrient profile can be heavily influenced by the breading and frying process, masking the inherent protein difference of the meat itself. If you are looking for the most protein-dense option, skinless, unbreaded chicken breast is often superior, but bone-in wings still offer a robust protein source.

Tips for a Healthier Wing Meal

To maximize the protein benefits of chicken wings while minimizing less desirable nutrients like excess fat and sugar, consider these tips:

Choose Baked over Fried: Opting for baked, grilled, or air-fried wings dramatically reduces the calorie and fat content without sacrificing protein.
Go Light on the Sauce: Many sauces, especially creamy, cheesy, or sugary ones, add a significant number of calories. Use dry rubs or ask for sauce on the side to control portions.
Stick with Bone-in: Bone-in wings tend to have slightly less fat and calories than boneless versions that are often breaded and fried.
Remove the Skin: The skin on chicken wings holds a large amount of the fat. Removing it can cut calories and fat substantially while leaving the protein-rich meat.
Make Your Own: Preparing wings at home gives you complete control over ingredients, from the cooking method to the seasoning and sauce.

Conclusion

In summary, how much protein does a 10 chicken wing have is a question with a variable answer, primarily dependent on preparation method. A baked, un-sauced serving offers a lean, high-protein meal with approximately 60-68 grams, while a commercial deep-fried version with sauce can reach 88 grams of protein but with a much higher calorie and fat load. For those seeking a lean protein source, controlling the cooking method and condiments is essential. The inherent quality of chicken as a complete protein source makes wings a viable option, provided they are prepared health-consciously.

For more detailed nutritional information on different chicken cuts, consult resources like Healthline's How Much Protein in Chicken? Breast, Thigh and More.

Frequently Asked Questions

The cooking method, whether baked or fried, does not significantly change the inherent protein content of the chicken meat. However, frying and adding sauces drastically increase the calorie and fat count while keeping the protein largely the same.

Boneless wings are made from chicken breast, which is a leaner cut. However, they are often heavily breaded and fried, which adds significant calories and can dilute the protein per gram compared to a plain, skinless wing.

To increase protein while limiting fat, choose baked or grilled wings over fried. Opt for dry rubs instead of creamy or sugary sauces, and consider removing the skin before eating.

Yes, chicken wings, like all chicken meat, contain a complete protein. This means they provide all nine essential amino acids that your body cannot produce on its own.

Commercial servings, such as 10 traditional wings from a chain like Buffalo Wild Wings, can have a higher protein count (around 88g) due to added sauce and specific cooking methods, but also come with a much higher calorie and sodium load.

Removing the skin does not change the protein content of the underlying meat. It significantly reduces the fat and calorie intake, making it a healthier option.

A single chicken wing can contain approximately 6-9 grams of protein, but this varies based on its size and whether the skin is included. A rough average is around 6-7 grams per wing.