Protein Breakdown: Traditional vs. Boneless Wings
The protein content in a 20-piece order from Buffalo Wild Wings hinges primarily on the type of wing you select: traditional (bone-in) or boneless. Traditional wings, being a whole piece of chicken with the bone, typically offer a higher protein-to-carb ratio. Boneless wings, which are essentially breaded and fried chicken pieces, contain less protein per serving due to the additional breading and processing.
Traditional Wings Protein Analysis
A 20-count order of traditional wings, served plain without any sauce or dry rub, is a powerhouse of protein. The raw chicken meat itself is a dense source of protein. According to nutritional information, a 20-piece plain traditional wing order provides approximately 177 grams of protein. This makes them an extremely effective way to reach daily protein goals, especially for those on a high-protein diet. It's important to remember that this figure does not account for the high fat content from frying, which is also substantial.
Boneless Wings Protein Analysis
For those who prefer boneless wings, the protein count is noticeably lower. A 20-piece order of plain boneless wings contains about 96 grams of protein. The discrepancy is largely due to the breading, which adds carbohydrates and fat while reducing the overall meat content compared to the bone-in alternative. While still a decent source of protein, the boneless option is less protein-dense than the traditional variety.
The Impact of Sauces and Seasonings
When calculating the protein in 20 wings from BWW, you must consider the sauces and dry seasonings. Many of BWW's signature sauces and rubs add minimal protein, with some adding none at all. However, the calorie and sugar content can increase drastically, which affects the overall nutritional profile. Some sauces, like Parmesan Garlic, add a small amount of protein, but also significant fat. Dry rubs generally have a negligible impact on protein but can add sodium.
Comparison Table: 20 Wings (Plain)
| Wing Type | Protein (grams) | Calories | Total Fat (grams) | Carbohydrates (grams) |
|---|---|---|---|---|
| Traditional Wings | ~177 | ~1440 | ~82 | ~0 |
| Boneless Wings | ~96 | ~1210 | ~62 | ~68 |
Nutritional Considerations for Your Meal
While focusing on the protein content, it is crucial to look at the other nutritional elements of a 20-piece wing meal. Both traditional and boneless wings are very high in calories and fat, particularly saturated and trans fats from the frying process. Sauces, especially those with creamy or sugary bases, significantly increase the calorie, fat, and sodium counts. The high sodium levels, especially in boneless wings, can be a major concern for those monitoring their salt intake. Health-conscious diners should factor these elements into their dietary choices.
Making a Healthier Choice
- Opt for traditional wings: They offer a more concentrated protein source with fewer added carbohydrates from breading.
- Go for dry seasonings: Rubs like Lemon Pepper or Desert Heat add minimal calories and sugar compared to many of the signature sauces.
- Consider a lighter sauce: If a sauce is a must, choose a lower-sugar option. For instance, the hot buffalo sauce has a lower sugar content than sweet BBQ.
- Balance your meal: Pair the wings with a nutritious side like celery and carrot sticks instead of fries or other heavier sides to round out the meal and add fiber.
- Share your portion: A 20-wing serving is quite large and can be shared to manage calorie and fat intake.
Conclusion
In summary, the protein in 20 wings from BWW varies dramatically depending on the wing style. A 20-piece order of traditional wings offers an impressive 177 grams of protein, making it a very high-protein meal. In contrast, 20 boneless wings contain a still substantial but lower 96 grams of protein. Always consider the added sauces and seasonings, as they can significantly alter the overall nutritional profile, including calories, fat, and sodium. By choosing traditional wings and opting for dry rubs or lighter sauces, you can maximize the protein benefits while making a more informed dietary choice.
