Is it Healthy to Eat Buffalo Wild Wings? A Nutritional Breakdown

December 25, 2025 •

3 min read

According to nutrition experts, a typical meal at Buffalo Wild Wings is high in calories, fat, saturated fat, and sodium. While the menu is known for indulgent bar food, it is still possible to make healthier choices and eat buffalo wild wings as part of a balanced diet with some strategic ordering.

Quick Summary

Analyzing the nutritional data for Buffalo Wild Wings reveals that many menu items contain high levels of calories, sodium, and fat. However, this article details specific healthier alternatives and modification strategies for a more balanced meal, including opting for plain or grilled wings and choosing vegetable-based sides. It emphasizes portion control and ingredient awareness to make more health-conscious decisions.

Key Points

High Calories and Sodium: Most traditional menu items are very high in calories, unhealthy fats, and sodium due to deep-frying and heavy sauces.
Healthier Alternatives Exist: You can find more nutritious options like Naked Tenders or Plain Traditional Wings with dry seasonings to reduce fat and calories.
Sauce and Dressing Impact: Sauces, especially those with butter or sugar, and creamy dressings significantly increase a meal's calorie, fat, and sodium content.
Portion Control is Key: BWW's portion sizes can be large, making sharing a meal or ordering a small size a good strategy for managing intake.
Make Strategic Substitutions: Swap fried sides like fries for carrots and celery sticks to lower your calorie and fat intake.
Occasional Indulgence is Fine: Having Buffalo Wild Wings in moderation and as part of a balanced diet is acceptable, focusing on mindful choices when you do.

The Nutritional Reality of a Standard Buffalo Wild Wings Meal

When most people think of Buffalo Wild Wings, they envision deep-fried chicken wings drenched in buttery, high-sodium sauce, and served with a side of creamy, fat-laden ranch or blue cheese dressing. This image is largely accurate for many of the restaurant's most popular items. A large order of boneless wings, for example, can contain thousands of milligrams of sodium and over 100 grams of fat, before even accounting for sauce. The deep-frying process adds a significant amount of unhealthy fats and calories, while the sauces and dressings pile on extra sodium and saturated fat. While enjoyable as an occasional treat, regular consumption of these items can contribute to serious health concerns, including weight gain, high blood pressure, and heart disease.

The Impact of Sauce and Preparation

One of the biggest factors determining the healthiness of your meal at Buffalo Wild Wings is the choice of sauce and the preparation method. A traditional buffalo sauce is typically made with butter and hot sauce, adding considerable saturated fat. Sugary sauces, like Honey BBQ and Teriyaki, contribute to high sugar and calorie counts. The deep-frying method, commonly used for traditional and boneless wings, is another major contributor to the high fat content. Fortunately, the restaurant offers alternatives.

Here is a list of ways to make your BWW meal healthier:

Choose Plain Wings or Naked Tenders: Opt for traditional wings with no sauce or choose naked tenders. This removes the added fat and sodium from sauces and breading.
Ask for Sauce on the Side: Requesting your sauce on the side gives you control over how much you use, significantly reducing the calorie, sodium, and fat intake.
Select Dry Seasonings: Dry seasonings like Lemon Pepper or Desert Heat add flavor with far fewer calories and less sodium than traditional sauces.
Substitute Sides: Swap out fried sides like fries and cheese curds for healthier options. Carrots and celery sticks are a great, low-calorie choice.

The Healthiest Menu Options

For those who want to enjoy Buffalo Wild Wings without derailing their health goals, some menu items stand out as better choices. The naked chicken tenders are a notable example, offering a high-protein, low-fat option, particularly when paired with a low-calorie dry seasoning instead of a heavy sauce. Salads can also be a healthy choice, but diners should be mindful of the dressings and toppings. A Chicken Caesar Salad, for instance, can still be high in sodium and fat due to the dressing and croutons. The Southwestern Black Bean Burger is a vegetarian option, but even this can be high in calories and sodium depending on modifications.

Comparison of Menu Items


Item	Preparation	Calories (approx.)	Fat (g) (approx.)	Sodium (mg) (approx.)
6 Traditional Wings (plain)	Fried	430	24	160
6 Boneless Wings (plain)	Fried	360	19	1,260
3 Naked Tenders (no sauce)	Grilled	160	1	1,140
Chicken Caesar Salad	Salad	780	59	2,700
Southwestern Black Bean Burger	Burger	740	42	1,780
Carrots and Celery	Raw	130	0	340

Note: Nutritional values can vary based on sauce additions and preparation methods, as found in BWW's nutrition guide.

Making Conscious Choices

Ultimately, whether it is healthy to eat buffalo wild wings depends on how often you indulge and what you choose from the menu. The key to moderation is not about strict restriction but about making informed decisions. By understanding the nutritional content of different items and opting for lighter preparation methods and smaller portions, you can still enjoy the BWW experience. A balanced approach means enjoying higher-calorie meals occasionally while maintaining a diet rich in fruits, vegetables, and lean proteins most of the time. The choice to eat at Buffalo Wild Wings should not be considered an unhealthy habit in itself, but rather an opportunity for mindful eating.

Conclusion

While the conventional deep-fried and sauced chicken wings at Buffalo Wild Wings are not a health food, they can be part of a balanced diet when consumed in moderation. The restaurant provides a comprehensive nutritional guide that allows customers to make educated choices. By opting for leaner options like grilled chicken or naked tenders, using dry seasonings instead of creamy or buttery sauces, and choosing healthier sides like carrots and celery, you can significantly reduce the overall calorie, fat, and sodium content of your meal. The healthiest strategy is to treat visits to BWW as an occasional indulgence rather than a dietary staple.

To learn more about healthy eating at restaurants, consider consulting resources like the CDC's guidelines on dining out responsibly.

Frequently Asked Questions

Not necessarily. While boneless wings are often made from chicken breast, which is leaner, they are usually breaded and deep-fried, significantly increasing their calorie and fat content. Traditional wings, if ordered without sauce, can sometimes be a healthier option depending on the preparation.

The dry seasonings, such as Desert Heat or Lemon Pepper, are generally the lowest in calories and sodium. Among the liquid sauces, the spicier, less buttery options like Blazin' or Hot tend to have lower calories than sugary or cheesy sauces.

The healthiest option is likely the Naked Chicken Tenders, ordered without sauce and paired with a side of carrots and celery. This provides high protein and vegetables with minimal added fat or sodium.

It is very difficult to find low-sodium options at Buffalo Wild Wings, as most items, including sauces and even desserts, are high in salt. Your best bet is to order plain, un-sauced items and forgo additional seasonings and dressings.

To reduce calories, you can order grilled instead of fried chicken, choose dry seasonings over liquid sauces, opt for water instead of soda, and select a side of carrots and celery over fries or cheese curds.

Not always. While salads contain greens, they can be loaded with high-calorie additions like creamy dressings, cheese, and croutons. Always check the nutritional information and ask for dressing on the side to manage fat and sodium levels.

Nutritional information can vary by location or region, as ingredients and preparation can differ slightly. It's always best to check the nutritional guide available on the specific Buffalo Wild Wings website for the most accurate information.