What are the Macros of a Chicken Wing? The Ultimate Nutritional Guide

December 4, 2025 •

3 min read

Chicken wings with skin are naturally high in fat and protein, containing virtually no carbohydrates. However, the macros of a chicken wing change significantly depending on preparation methods, such as baking or frying, as coatings and sauces can dramatically increase the carb and fat content.

Quick Summary

The primary components of chicken wing macros include protein and fat, with raw wings containing minimal carbohydrates. The cooking method and ingredients added, such as breading or sauces, heavily influence the final macros, especially calorie and carbohydrate content.

Key Points

Core Macros: Chicken wings are naturally high in protein and fat, with virtually no carbs when served raw and with the skin on.
Preparation Matters: Cooking method significantly impacts chicken wing macros; frying and sugary sauces add considerable carbs and fat.
Skin's Impact: Including the skin drastically increases the fat and calorie content. Removing the skin results in a leaner macro profile.
Healthier Methods: Baking or air-frying wings without heavy coatings are the healthiest options, providing high protein without excess fat and carbs.
Added Ingredients: Sauces, marinades, and breading contribute significantly to total calories, fat, and carbs and should be considered when tracking macros.
Dietary Flexibility: Low in carbs, chicken wings can easily fit various diets, including keto, by controlling preparation and added ingredients.

Understanding the Macronutrients of a Chicken Wing

The fundamental macros of a chicken wing primarily consist of protein and fat. The chicken skin is the main source of fat. The raw wing offers a high-protein, moderate-to-high-fat ratio without any preparation. This makes raw, unprocessed wings popular for certain dietary plans like the ketogenic diet. For example, 100 grams of a raw chicken wing with skin contains around 18g of protein and 13g of fat, with 0g of carbs.

How Cooking Methods Impact Chicken Wing Macros

How a chicken wing is cooked significantly affects its nutritional value. Adding oil for frying, sugary glazes, or breading for flavor can easily transform a low-carb food into a calorie- and carb-heavy meal. To correctly track macros, it is important to consider these preparation details.

Macro Comparison: Raw vs. Cooked Wings

Comparing a raw wing to a cooked, skin-on wing highlights the differences. While the meat remains a lean protein source, the skin contributes most of the fat and calories.

Raw Wing (100g, with skin): Approximately 18g Protein, 13g Fat, 0g Carbs
Roasted Wing (1 wing, with skin): Approximately 8g Protein, 6g Fat, 0g Carbs

As data from sources such as Eat This Much shows, roasting maintains a relatively lean macro profile, with the key change being the nutrient concentration per serving due to water loss.

A Comparison of Various Chicken Wing Preparations

Here's a look at how different cooking styles affect the macronutrient profile. This comparison is based on common preparation methods and illustrates how dietary choices can impact goals, such as weight loss or muscle gain.


Preparation Method	Calories (per wing)	Protein (g)	Fat (g)	Carbs (g)
Skinless & Boneless, Baked	43	6.4	1.7	0
Roasted, with skin	86	8	6	0
Fried, with skin & flour	103	8	7	1
Fried, from Fast Food	195	13	13	7

The addition of breading and frying oil, seen in the fast-food example, increases fat and introduces a notable amount of carbohydrates and calories. The difference between a baked skinless wing and a fast-food fried one should be considered when tracking intake.

Preparing Chicken Wings for Specific Macro Targets

Here are some tips for preparing chicken wings for those managing macro intake:

For high-protein, low-fat: Remove the skin before cooking. Bake or grill the wings instead of frying. Season with herbs and spices instead of high-sugar sauces.
For keto or low-carb diets: Cook wings with the skin to retain the fat. Avoid breading and sugary sauces. Use a dry rub or a high-fat, low-carb sauce with butter, cayenne pepper, and vinegar.
For balanced macros: Bake or air fry with minimal cooking spray. Control the portion size and add a vegetable side to increase fiber and nutrients without extra calories.

The Importance of Monitoring Added Ingredients

The impact of sauces and dips is often overlooked. A glaze or blue cheese dressing can add many calories, fat, and sugar. A tablespoon of BBQ sauce can have about 6g of sugar and 7g of carbs. Factor these extras into the final macros.

Conclusion

In conclusion, the basic macros of a chicken wing are high in protein and fat, with low carbs, especially when the skin is removed. Nutritional variations come from cooking methods and added ingredients. Baked, skinless wings offer lean protein, while fried, sauced versions are higher in fat, carbs, and calories. By paying attention to preparation and ingredients, you can incorporate chicken wings into a macro-conscious diet, regardless of fitness goals.

For more information on the macro and calorie content of various foods, consider using a nutritional database. A helpful resource is the USDA FoodData Central database, which provides detailed nutritional information on many ingredients and preparations. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Yes, chicken wings are a very good protein source. A single baked, skinless chicken wing provides over 6 grams of protein, making them beneficial for muscle building and satiety.

Plain chicken wings, without breading or sugary sauce, contain virtually no carbohydrates. Any carbs come from coatings or glazes added during cooking.

The fat content varies greatly depending on whether the skin is included and how the wings are cooked. Wings cooked with skin are higher in fat, whereas skinless wings are much leaner.

Frying chicken wings significantly increases fat and calories compared to baking or roasting. Breaded wings add a notable amount of carbohydrates.

Yes, plain or simply seasoned chicken wings with the skin on are great for a ketogenic diet. They are high in fat and moderate in protein with zero net carbs. Avoid sugary sauces and breading.

To make chicken wings healthier, choose skinless wings, bake or air fry instead of frying, and use a low-calorie dry rub or seasoning instead of high-sugar sauces. Pairing them with a vegetable side can also improve nutritional balance.

The nutritional differences between a drumette and a wingette are minimal; both are part of the same wing. The main differences come from whether the skin is included and the overall cooking method, not the specific cut.