Nutrition Diet: What is the lowest calorie wing at Buffalo Wild Wings?

October 26, 2025 •

4 min read

A small order of six plain boneless wings from Buffalo Wild Wings contains only 360 calories, making it one of the lowest-calorie wing options available. For those watching their intake, understanding what is the lowest calorie wing at Buffalo Wild Wings is the first step toward making a balanced choice while dining out.

Quick Summary

This guide outlines the lowest calorie wing options at Buffalo Wild Wings, comparing plain traditional vs. boneless and highlighting the impact of sauces and rubs. It provides practical tips for building a lighter meal while still enjoying the flavor.

Key Points

Plain Boneless Wings are Lowest Calorie: A 6-count plain boneless wing order is the lowest-calorie wing option available on the menu.
Dry Rubs are Calorie-Friendly: Opting for a dry rub like Desert Heat instead of a traditional wet sauce is the simplest way to minimize added calories and sodium.
Naked Tenders Offer Leanest Protein: The grilled Naked Tenders provide a significantly lower-calorie, high-protein alternative to fried wings.
Sauces Drastically Increase Calories: Traditional sauces can dramatically increase the calorie count, so controlling the amount or avoiding them is crucial for a lower-calorie meal.
Smart Sides Matter: Choosing a side of carrots and celery instead of fries helps reduce overall meal calories and adds a nutritional boost.
Portion Control is Key: Ordering smaller wing counts or sharing larger orders is an effective strategy for managing calorie intake at Buffalo Wild Wings.
Customization is Your Friend: Ordering wings plain or with sauce on the side gives you direct control over your meal's nutritional impact.

For anyone committed to a nutrition diet, navigating the menu at a restaurant known for its deep-fried fare, like Buffalo Wild Wings, can be a challenge. While the overall menu tends to be high in calories and sodium, making informed choices is possible with the right information. The secret to finding the lightest option lies in ordering your wings without any sauce or rub, which drastically cuts down on the added calories and sodium. The lowest calorie wing option is the plain boneless wing.

Understanding the Calories in Wings

When assessing wing nutrition, two main factors determine the calorie count: the type of wing (traditional vs. boneless) and the added sauces or dry rubs. The cooking method, which for most wings at Buffalo Wild Wings is deep-frying, also plays a significant role. The plain meat itself is relatively low in calories, but the breading, oil, and toppings quickly increase the total.

Boneless vs. Traditional: The Calorie Difference

At first glance, many might assume traditional wings are lower in calories since they have no breading. However, a closer look at the nutritional data reveals a nuanced picture. A small (6-count) order of plain traditional wings contains 430 calories, while a small (6-count) order of plain boneless wings has 360 calories. The reason for this is primarily the fat content. While the breading on boneless wings adds some carbohydrates, the traditional wings contain higher fat per serving. Therefore, for the absolute lowest-calorie wing, the plain boneless is the winner.

The Impact of Sauces and Dry Rubs

This is where the calorie count can skyrocket. Most Buffalo Wild Wings sauces contain added fats and sugars, contributing significantly to the final calorie count. For example, a sauce like Asian Zing adds 90 calories to a 6-piece boneless order. In contrast, opting for a dry seasoning is a far lighter choice. The Desert Heat seasoning adds only 5 calories to a 6-piece order, making it one of the most diet-friendly ways to add flavor.

Comparison of Wing Options (6-Piece Order)


Wing Type	Preparation	Calories (Approx.)	Key Takeaway
Boneless Wings	Plain (no sauce/rub)	360	The lowest calorie wing option.
Boneless Wings	Desert Heat Dry Rub	365	Adds minimal calories for flavor.
Boneless Wings	Spicy Garlic Sauce	400-500+	A moderate sauce option.
Traditional Wings	Plain (no sauce/rub)	430	Higher in calories than plain boneless.
Traditional Wings	Desert Heat Dry Rub	435	Adds minimal calories for flavor.
Traditional Wings	High-Calorie Sauce	500-600+	Sauces can significantly increase the calorie load.
Naked Tenders (3pc)	Grilled (not wings)	160	The lowest-calorie protein option on the menu.

Healthier Meal Strategies

Finding the lowest-calorie wing is just one part of a balanced meal. To keep your diet on track, consider the following strategies:

Request sauce on the side: This allows you to control exactly how much sauce you consume. A little sauce goes a long way, and you might find you don't need as much as you think.
Choose dry rubs over sauces: As the table above shows, dry seasonings offer great flavor with a negligible calorie increase. Options like Desert Heat or Lemon Pepper are excellent choices.
Consider the Naked Tenders: For the most nutritious and lowest-calorie protein option, the grilled Naked Tenders are the clear winner. You get the flavor of chicken without the added calories from breading and frying.
Upgrade your side: Skip the fries and opt for a side of carrots and celery. This adds fiber and vitamins without the extra calories and sodium associated with fried foods.
Be mindful of portion size: Buffalo Wild Wings portions are often large. Opting for a smaller wing count, like the 6-piece, is a simple way to manage your overall calorie intake.

Building a Lighter Meal

A sample healthier meal could include a small order of plain boneless wings with a side of carrots and celery. Instead of ordering a pre-sauced version, ask for a dry rub like Desert Heat on the side and use a sprinkle of it. This provides a satisfying, protein-rich meal without overindulging. For a meal with even fewer calories, the Naked Tenders are the best choice. For a larger meal, splitting a wing order with a friend can help keep portions in check.

Conclusion

Navigating a high-calorie menu on a nutrition diet requires a strategy, and finding what is the lowest calorie wing at Buffalo Wild Wings is a key part of that approach. The lowest calorie option is a small, 6-count order of plain boneless wings. By opting for dry rubs over wet sauces, choosing healthier sides like vegetables, and controlling portion sizes, it is possible to enjoy a satisfying meal that aligns with your dietary goals. The grilled Naked Tenders also offer an excellent low-calorie, high-protein alternative to traditional wings.

For more detailed nutritional information, consult the official Buffalo Wild Wings nutrition guide, available on their website.

Frequently Asked Questions

For the absolute lowest calorie count, a small order of plain (no sauce or rub) boneless wings is slightly lower in calories than a small order of plain traditional wings. However, the biggest calorie difference comes from the sauce or dry rub, not the type of wing.

To reduce calories, order your wings plain or with a dry rub instead of sauce. Consider the grilled Naked Tenders as a healthier alternative and choose sides like carrots and celery over fries.

Dry rubs are the lowest-calorie options for adding flavor. The Desert Heat dry seasoning, for example, adds only 5 calories to a 6-piece wing order, making it significantly lighter than any of the wet sauces.

Yes, Naked Tenders are an excellent low-calorie and high-protein alternative. A 3-piece order contains only 160 calories, making it a very diet-friendly choice.

The Desert Heat dry seasoning adds only 5 calories to a 6-piece wing order, making it one of the lowest-calorie flavor options.

Some salads can be high in calories due to high-fat dressings and crispy toppings. For a healthier salad, choose a low-fat dressing or opt for a vinaigrette and ask for grilled chicken and no croutons.

While traditional wings are fried, Buffalo Wild Wings offers a grilled alternative with their Naked Tenders, which are skinless, boneless chicken strips that can be ordered with your choice of sauce or seasoning.