Discovering the Lowest Calorie Options at Buffalo Wild Wings
When navigating a menu with numerous flavorful options, it can be challenging to determine the healthiest choice. For Buffalo Wild Wings, the answer to which sauce has the fewest calories is surprisingly simple: the Medium sauce. According to the company's own nutritional information, one serving of the Medium sauce contains 60 calories, making it the leader among the traditional wet sauces. This sauce is a cayenne pepper and vinegar-based blend that delivers a comfortable heat without the high sugar or fat content found in many other options.
However, for those seeking the absolute lowest calorie option, the answer lies in the dry seasonings. All of Buffalo Wild Wings' dry rubs, including Lemon Pepper, Desert Heat®, Chipotle BBQ, Salt & Vinegar, and Buffalo, contain just 5 to 10 calories per serving. This makes them an excellent choice for anyone strictly counting calories or following a low-carb diet, as they provide intense flavor with virtually no added fat or sugar.
Breaking Down the Nutritional Impact of Sauce
The calorie count in sauces is typically driven by two main macronutrients: sugar and fat. Creamy, cheese-based, and sweet BBQ sauces will naturally be higher in calories due to these components. For example, the Parmesan Garlic sauce is significantly higher in fat and calories than the vinegar-based Medium sauce. Similarly, sweet sauces like Honey BBQ and Teriyaki contain substantial amounts of sugar, which also contributes to their higher calorie count.
By contrast, the low-calorie sauces and dry rubs at Buffalo Wild Wings rely on a combination of vinegar, peppers, and spices for their flavor profiles. This allows them to deliver a bold taste without adding excessive calories. For instance, the Nashville Hot sauce, also a lower-calorie option, gets its kick from peppers and spices, resulting in just 80 calories per serving.
Making Smarter Choices for a Healthier Meal
If your goal is to reduce the calorie count of your Buffalo Wild Wings meal, choosing the sauce is a critical step. However, there are other strategies you can employ to further improve your order's nutritional profile:
- Choose the base: Opt for traditional wings over boneless wings, as traditional wings typically have zero carbohydrates per serving, unlike the breaded boneless variety. A small order of Naked Tenders (unbreaded chicken) is also a very low-calorie, high-protein alternative.
- Ask for sauce on the side: By ordering your sauce on the side, you can control the amount you use. This simple change allows you to enjoy the flavor with less overall sauce and fewer calories.
- Pair with healthier sides: Instead of fries or onion rings, choose carrots and celery sticks. An order of carrots and celery has far fewer calories and provides added vitamins and fiber.
- Consider portion size: Buffalo Wild Wings portions can be large. Sharing an appetizer or ordering a smaller wing count can help manage your total calorie and fat intake.
Sauce and Rub Comparison Table
To provide a clear overview, here is a comparison of some popular sauce and dry rub options based on a standard serving size. Dry rubs are the clear winner for lowest calories, while Medium stands out among the wet sauces.
| Flavor | Type | Calories | Total Fat (g) | Total Carbohydrates (g) | Sugars (g) | Sodium (mg) | Source |
|---|---|---|---|---|---|---|---|
| Medium | Sauce | 60 | 6 | 3 | 0 | 2170 | |
| Blazin' Carolina Reaper | Sauce | 60 | 4.5 | 5 | 2 | 680 | |
| Nashville Hot | Sauce | 80 | 6 | 5 | 2 | 1180 | |
| Hot | Sauce | 90 | 8 | 4 | 0 | 2200 | |
| Honey BBQ | Sauce | 140 | 0 | 34 | 28 | 830 | |
| Parmesan Garlic | Sauce | 260 | 25 | 6 | 2 | 1250 | |
| Lemon Pepper | Dry Rub | 5 | 0 | 1 | 0 | 460 | |
| Desert Heat | Dry Rub | 5 | 0 | 1 | 1 | 250 |
Note: Calorie and nutrient counts can vary slightly depending on the source and recent menu updates. Always check the official nutrition information for the most accurate data.
Understanding Different Flavor Profiles
For some, the calorie information is just one part of the equation; flavor is equally important. Choosing a sauce that fits your dietary needs shouldn't mean a compromise on taste. If you prefer a savory profile, the Medium and Blazin' Carolina Reaper sauces offer great options. The Medium provides classic buffalo flavor with a mild heat, while the Blazin' delivers an intense spicy kick with very few calories.
If you prefer a dry seasoning, the Desert Heat® rub offers a spicy, smoky flavor for only 5 calories. The Lemon Pepper and Salt & Vinegar rubs are also excellent choices for a tangy, savory option. Sweet and creamy sauces, while higher in calories, can be enjoyed in moderation by asking for them on the side and dipping lightly.
The Healthiest Overall Choices
Beyond just the sauce, crafting a healthier meal at Buffalo Wild Wings involves considering the entire order. Pairing Naked Tenders or traditional wings with a dry rub or a low-calorie sauce like Medium or Blazin' provides a high-protein, low-calorie foundation. Adding a side of carrots and celery rounds out the meal with fiber and nutrients, making for a surprisingly balanced fast-food meal. This approach allows you to indulge in your craving for wings while being mindful of your health goals.
Conclusion
When it comes to answering what sauce at buffalo wild wings has the least amount of calories, the dry rubs are the clear winner, with as few as 5 calories per serving. Among the wet sauces, the Medium sauce is the lowest, providing only 60 calories. By choosing these options, opting for grilled or traditional wings, and making smart side choices, you can enjoy the delicious flavors of Buffalo Wild Wings without derailing your diet. A bit of planning and knowledge of the nutritional facts can go a long way in making a healthy, informed decision. For more information, you can always consult the Buffalo Wild Wings official nutrition menu directly.
