A Buffalo wing, also known as hot wing, is a chicken wing section that is traditionally deep-fried, then coated in a spicy sauce consisting of a vinegar-based cayenne pepper hot sauce and melted butter. They are served as an appetizer or snack and are traditionally accompanied by celery sticks and blue cheese dressing for dipping. Buffalo wings originated in Buffalo, New York in the 1960s and have since become a popular dish across the United States and around the world.
Calories in Buffalo Wings
The number of calories in a Buffalo wing depends on a few factors:
- Type and cut of chicken wing – Drumettes, flat, whole wing etc.
- Cooking method – Deep fried, baked, air-fried etc.
- Breading or coating – Some wings are breaded before frying while others are not.
- Sauce – The type and amount of sauce coating the wings.
On average, an unbreaded, deep fried chicken Buffalo wing with sauce contains about:
| Buffalo Wing Type | Calories |
|---|---|
| Small drumette | 50-70 calories |
| Medium drumette | 70-90 calories |
| Large drumette | 90-110 calories |
| Small flat/wingette | 30-50 calories |
| Medium flat/wingette | 50-70 calories |
| Large flat/wingette | 70-90 calories |
As you can see, drumette sections tend to have slightly more calories than the flat or wingette sections. However, there is a wide range based on size.
Factors Affecting Wing Calories
Here is a more detailed look at how preparation factors affect the calories in Buffalo wings:
Type of Chicken Wing
- Drumettes – The meatiest section, attached to the chicken’s drumstick. Has slightly more calories than flats.
- Flats or Wingettes – The middle wing section with two bones. Tend to have fewer calories than drumettes.
- Whole Wings – Both the drumette and flat together. Has the most calories.
Cooking Method
- Deep Frying – Adds significant calories from absorbed oil. About 90-120 calories per wing.
- Baking – Lower in calories when cooked without oil/fat. About 60-100 calories per wing.
- Air Frying – Cooks with hot air so minimal oil. Around 70-110 calories per wing.
Breading/Batter
- Breaded – Wings coated in breadcrumbs double the calories. About 150-180 calories per breaded wing.
- Unbreaded – Plain wings or just seasoned. Lower in calories without breading.
Sauce
- Wet Sauces – Adds calories from sugar and fat. Butter buffalo sauce adds 50-100 calories.
- Dry Rubs – Seasonings without sauce are lowest calorie options.
How to Lower Calories in Wings
Here are some tips for lightening up Buffalo wings:
- Go for naked wings with dry seasoning instead of heavy sauce
- Use wingette flats instead of fattier drumettes
- Bake or air fry instead of deep frying
- Skip the breading
- Use hot sauce instead of creamy, butter-laden buffalo sauce
- Blot fried wings to absorb excess oil
- Serve with celery and carrots instead of dipping sauces
Healthier Buffalo Wing Cooking Methods
Baking and air frying are two healthier cooking methods for making Buffalo wings with less calories and fat than deep frying. Here are some guidelines for each method:
Baked Buffalo Wings
To bake Buffalo wings, arrange them on a baking sheet lightly coated in oil or cooking spray. Bake at 400°F for 20 minutes per side until crispy and cooked through. Toss wings in Buffalo sauce after baking.
- Calories per wing: 60-100 calories
- Total fat per wing: 2.5-7 grams
Air Fried Buffalo Wings
Air fry Buffalo wings at 400°F for 10-15 minutes, flipping halfway, until skin is crispy. Toss in sauce and cook 2-3 more minutes to coat. The convection heat makes them crispy with less oil.
- Calories per wing: 70-110 calories
- Total fat per wing: 3-8 grams
Low Calorie Buffalo Wing Sauces
Traditional buffalo wing sauce made with butter can add significant calories. Here are some lower calorie Buffalo wing sauce ideas:
- Hot sauce – Mix hot sauce like Frank’s Redhot with a little vinegar and cayenne pepper for a classic spicy flavor.
- Greek yogurt – Combine plain nonfat Greek yogurt with hot sauce for a healthier creamy sauce.
- Mustard – Mix Dijon mustard with hot sauce and seasoning for a tangy kick.
- Chili sauce – Use Asian sweet chili sauce mixed with vinegar instead of fatty butter sauces.
Healthy Dipping Options
Instead of heavy ranch or blue cheese dressing, dip your wings in lighter options like:
- Plain Greek yogurt
- Hummus
- Guacamole
- Salsa
- Light ranch made with Greek yogurt
Conclusion
Buffalo wings can range in calories based on size, cooking method, breading and sauces. On average, a deep fried, sauced drumette or wingette typically contains about 50-100 calories. Baking, air frying and using lighter sauces or dry rubs can reduce the calories in Buffalo wings. Opting for celery sticks and lighter dips over creamy, high-fat dressings also contributes to a healthier wing experience.
