Nutrition Diet: How much protein is in 2 chicken wings?

October 27, 2025 •

5 min read

One medium chicken wing with the skin on can contain up to 20 grams of protein, according to Healthline. So, how much protein is in 2 chicken wings? The answer depends heavily on preparation, and a closer look reveals how a few simple choices can have a significant impact on your nutrition diet.

Quick Summary

The protein in two chicken wings varies based on size, the presence of skin, and the cooking method, ranging from approximately 12 to over 40 grams. Preparation like baking or grilling offers a high-protein, lower-fat option, while deep-frying adds significant calories, fat, and sodium. Mindful consumption and balanced pairing are key for a healthy diet.

Key Points

Variable Protein Content: The protein in two chicken wings ranges from approximately 12.8 grams (skinless, boneless) to 40 grams (skin-on, baked), depending on size and preparation.
Cooking Method is Key: Baking, air frying, or grilling wings dramatically reduces calories and fat compared to deep-frying, which can add hundreds of extra calories.
Watch the Sauces: High-calorie, high-sodium sauces like ranch or buttery buffalo can negate the nutritional benefits of the chicken, so opt for dry rubs or lighter homemade sauces.
Boost Satiety: The high protein in chicken wings can help you feel full and satisfied, which is beneficial for weight management when consumed mindfully.
Pair with Veggies: For a balanced meal, pair your wings with nutrient-dense sides like carrot and celery sticks or a salad to add fiber and other essential vitamins.
Consider the Skin: Leaving the skin on increases flavor and fat content, while removing it creates a much leaner protein source. Both options can fit into a healthy diet with moderation.

Protein in 2 Chicken Wings: A Nutritional Breakdown

The protein content in a serving of chicken wings is not a fixed number. It varies depending on several critical factors, primarily the size of the wings and whether or not the skin is removed. A single medium, skin-on chicken wing (about 85 grams) can provide a substantial 20 grams of protein, making a two-wing serving approximately 40 grams of protein. This is a significant amount of the recommended daily intake for most adults.

However, focusing solely on protein can be misleading. A two-wing serving with the skin on, prepared by baking or grilling, also packs a considerable number of calories and fat. When prepared without the skin, the protein-to-calorie ratio improves drastically, making it a much leaner protein source. For instance, a boneless, skinless wing (about 21 grams) has around 6.4 grams of protein, meaning two would contain about 12.8 grams of lean protein.

The Impact of Cooking Method and Sauces

The cooking method is the single most influential factor on the final nutritional profile of chicken wings. While the intrinsic protein content of the meat itself remains stable, the overall dish can be transformed from a decent protein source into a calorie bomb.

Deep-Frying: This is the most common preparation for restaurant-style wings. It dramatically increases the fat and calorie content. Two fried, fast-food style wings, which are typically smaller and breaded, can have around 16 grams of protein but also add 242 calories and 16 grams of fat. This process adds trans fats and saturates the wings with unhealthy oils.
Baking/Grilling: These methods use little to no added oil, preserving the protein while keeping the fat content significantly lower, especially if the skin is removed. A serving of two baked wings can have approximately 10 grams of protein but with a much healthier profile, containing only about 162 calories.
Air Frying: A modern and healthy alternative, air frying circulates hot air to create a crispy exterior with minimal oil, mimicking the texture of deep-fried wings without the added unhealthy fats.

Sauces and dips are another major contributor to calories, sodium, and sugar. Classic buffalo sauce with butter and creamy dressings like ranch or blue cheese can easily add hundreds of extra calories, masking the wings' otherwise healthy protein. Dry rubs offer a flavorful, low-calorie alternative.

Comparison: 2 Wings vs. Other Protein Sources

To put the protein from chicken wings into context, here is a comparison with other common protein sources. The data assumes a standard portion size for each food item.


Food Item	Approximate Serving Size	Approximate Protein (g)	Approximate Calories	Main Nutrient Considerations
2 Baked Chicken Wings (with skin)	2 medium wings (approx. 170g)	~40g	~432 kcal	Higher in fat; significant calories from skin.
2 Baked Chicken Wings (skinless)	2 medium wings (approx. 42g)	~12.8g	~86 kcal	Very lean protein source; excellent macros.
Fried Chicken Wings (restaurant)	2 wings (fast food type)	~16g	~242 kcal	High in added fat, sodium, and calories.
Chicken Breast	3 oz (85g) cooked, skinless	~26g	~140 kcal	Extremely lean and high in protein.
Salmon	3 oz (85g) cooked	~22g	~175 kcal	Contains heart-healthy omega-3 fatty acids.
Lentils	1/2 cup cooked	~9g	~115 kcal	Plant-based; high in fiber and micronutrients.
Greek Yogurt (plain)	6 oz (170g)	~17g	~100 kcal	Dairy source; rich in calcium and probiotics.

How to Incorporate Chicken Wings into a Healthy Diet

Eating chicken wings doesn't have to be a nutritional setback. The key is in thoughtful preparation and mindful consumption, ensuring they fit within your overall dietary goals.

Opt for Healthier Cooking Methods: Choose to bake, air fry, or grill your wings instead of deep-frying them. This simple swap significantly reduces the fat and calorie intake while maintaining the satisfying flavor and texture. Using a dry rub of spices like garlic powder, paprika, and cumin can add robust flavor without any extra calories from sauces.
Control Sauce and Dip Choices: Sauces are often loaded with sugar, sodium, and unhealthy fats. Instead, consider these healthier alternatives:
- Mix hot sauce with a touch of white wine vinegar instead of butter.
- Create a Greek yogurt-based dip instead of a creamy ranch or blue cheese dressing.
- Use a low-sodium, low-sugar barbecue sauce or make your own.
Practice Portion Control and Balanced Pairing: Remember that a serving of two wings can be a part of a larger, balanced meal, not the whole meal itself. Pair your wings with nutrient-dense, low-calorie sides to promote satiety and get a wider range of vitamins and minerals. Excellent pairings include:
- A large side salad with a light vinaigrette.
- Celery and carrot sticks for added fiber and crunch.
- Roasted or steamed broccoli or other vegetables.
Don't Fear the Skin: While removing the skin is the leanest option, leaving it on when baking or grilling can provide a satisfying crispy texture. The goal isn't to eliminate all fat but to choose healthier fats and cooking methods while balancing your overall intake. The skin also contains collagen, which has benefits for skin and joint health.

The Role of Protein in Your Body

Protein is a crucial macronutrient involved in numerous bodily functions. Understanding its role can help you appreciate why chicken wings, when prepared correctly, can be a valuable part of your diet.

Muscle Repair and Growth: Protein is essential for building and repairing muscle tissue, especially after exercise. This makes chicken wings a popular food among fitness enthusiasts.
Increased Satiety: Protein-rich foods help you feel full for longer, which can aid in weight management by reducing overall calorie intake.
Metabolic Function: Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories to digest it.
Immune Function: Antibodies, which help the body fight off infections, are made of protein.
Nutrient-Dense: Chicken wings also provide essential nutrients like B vitamins, phosphorus, and selenium, which support energy production, bone health, and the immune system.

Conclusion: Finding the Right Balance

Chicken wings can be a delicious and protein-packed component of a healthy nutrition diet, but their nutritional value hinges entirely on preparation and portion size. While deep-fried, sauced wings from a restaurant will add significant calories, fat, and sodium to your meal, a home-cooked, baked, or air-fried version is a far leaner, more balanced alternative. Focusing on healthier cooking methods, controlling sauces, and pairing with nutrient-dense vegetables allows you to enjoy chicken wings without compromising your health goals. By making informed choices, you can savor the flavor while reaping the benefits of this versatile protein source.

For more information on protein intake, consult reputable sources like the Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

The calories vary drastically based on preparation. Two baked wings (with skin) could be around 432 calories, while two fried restaurant wings can easily exceed 240 calories. Two skinless, boneless wings are closer to 86 calories.

Yes, eating chicken wings without the skin significantly reduces the fat and calorie content. For example, a skinless, boneless wing has about half the calories of a skin-on wing.

You can make chicken wings healthier by choosing cooking methods like baking, grilling, or air frying instead of deep-frying. Using dry spice rubs instead of heavy sauces also helps reduce excess calories and sodium.

Not necessarily. Boneless wings are often made from fried chicken breast with a breading and can contain more calories and fat than a baked or grilled bone-in wing. The preparation method is more important than the wing type.

Healthy sauce alternatives include dry rubs, mixing a hot sauce with white wine vinegar instead of butter, or using a Greek yogurt-based dip. You can also use low-sugar teriyaki or barbecue sauces sparingly.

Yes, chicken wings are a good source of high-quality protein, which is essential for muscle repair and satiety. They also contain important vitamins and minerals like B vitamins, phosphorus, selenium, and collagen.

Baked and grilled wings are very similar nutritionally, as both methods avoid submerging the chicken in oil. They are both excellent choices for a healthier wing option, with grilling potentially adding a smoky flavor.

For sedentary adults, the recommended daily allowance is 0.8 grams of protein per kilogram of body weight. However, active individuals, older adults, and those aiming for weight loss may require more, typically between 1.2 and 1.7 grams per kilogram.