Understanding the Base: Traditional Wings
Before adding any sauces or seasonings, the traditional wings themselves have a relatively modest sodium level. A small order of six plain, bone-in traditional wings contains just 160 mg of sodium. This base amount is low enough to fit comfortably within daily dietary guidelines. The concern arises when you factor in the wide array of flavorings, each carrying its own significant sodium load. The preparation process at a restaurant often includes brining or seasoning the raw chicken, which adds an initial baseline of sodium even before the sauce is applied.
The Sauce and Dry Seasoning Effect
At Buffalo Wild Wings, the sauce or dry seasoning is the primary contributor to a wing's high sodium count. For example, some of the most popular sauce options can add over 1,000 mg of sodium per serving, pushing a single meal far past the recommended daily limit. This is especially true for tangy and savory sauces, which rely heavily on sodium for flavor enhancement. Dry seasonings generally contain less sodium than their wet sauce counterparts, but they can still be significant. For instance, the Spicy Garlic sauce adds 1,700 mg of sodium to a 10-count wing order, while the Lemon Pepper dry seasoning adds 290 mg to a 6-count order.
Practical Tips for a Lower Sodium Order
Managing your sodium intake at Buffalo Wild Wings is manageable with a few strategic choices. The key is to be mindful of your order from start to finish. Here are some actionable steps you can take to enjoy your wings without the excessive sodium load:
- Order Naked: Request your wings to be served naked, which means they are cooked and served without any sauce or dry seasoning. This keeps the sodium content at its lowest possible level.
- Sauce on the Side: Ask for your chosen sauce on the side instead of tossed. This allows you to control exactly how much you use, and a small dip will deliver plenty of flavor.
- Choose a Low-Sodium Flavor: If you still want flavor, opt for a dry seasoning like Desert Heat, which is one of the lowest-sodium options available. Their mild sauces also tend to have less sodium than the hotter or sweeter alternatives.
- Balance with Sides: Select low-sodium side dishes to accompany your wings. Carrots and celery sticks with a low-sodium dipping sauce are an excellent choice.
- Mind Your Portions: Portion control is crucial. A large 10-count wing order with a salty sauce can be a day's worth of sodium or more. Consider splitting a larger order or opting for a smaller serving size.
How Different Flavors Impact Sodium
Below is a comparison table outlining the sodium content of a 10-count traditional wing order paired with a few popular sauces and dry rubs. This comparison clearly illustrates how drastically your flavor choice impacts the overall sodium level of your meal.
| Flavor Option (10-Count Traditional Wings) | Sodium Content (mg) |
|---|---|
| Plain (No sauce/dry rub) | ~270 |
| Medium (Sauce) | ~1,630 |
| Hot (Sauce) | ~1,650 |
| Spicy Garlic (Sauce) | ~1,700 |
| Wild (Sauce) | ~850 |
| Lemon Pepper (Dry Seasoning) | ~1,060 |
*Note: Sodium levels for the plain wings and sauces are approximations based on available nutritional information and can vary.
Making Conscious Choices
Navigating the menu at Buffalo Wild Wings with a focus on sodium requires some careful consideration. The biggest takeaway is that the sauce, not the wing itself, is the source of the most significant sodium. By opting for naked wings and controlling the amount of sauce you use, you can enjoy the traditional wings while staying within healthier nutritional boundaries. This strategy applies not just to wings but to other items like salads, where requesting dressing on the side can also dramatically lower sodium. The availability of healthier sides like carrots and celery further aids in creating a more balanced meal. Ultimately, enjoying your favorite restaurant food is possible with a few simple, informed adjustments.
Conclusion
While a small order of Buffalo Wild Wings traditional wings with no sauce contains a moderate amount of sodium, the sauces and seasonings dramatically increase the final sodium count. Many of the most popular sauces can easily push your meal's sodium level well above the recommended daily limit for adults. By ordering your wings naked, choosing a lower-sodium dry rub, asking for sauce on the side, and complementing your meal with lower-sodium sides, you can make a much healthier and more balanced choice. Making informed decisions about your flavor and portion size is the key to enjoying this restaurant classic while managing your dietary needs.
