Chicken wings are a popular appetizer and finger food. But many people wonder, just how many carbs are in chicken wings? In this comprehensive guide, we’ll break down the carb count in 12 chicken wings and provide tips for enjoying them as part of a healthy low-carb diet.
The quick answers to the key questions are:
- On average, 12 boneless chicken wings have around 24-36 grams of carbs.
- 12 bone-in chicken wings have around 12-18 grams of carbs.
- The carb count comes mostly from the breading and sauce on the wings.
- Plain wings or dry rub wings are lower carb options.
Keep reading to learn more details and get the full picture on the carb content of America’s favorite game day snack.
Carb Counts in Popular Chicken Wing Styles
To get a more precise carb count, we need to look at some of the most popular chicken wing preparations:
Boneless Wings
Boneless wings are essentially chicken breast chunks tossed in sauce or seasoning. Since they don’t contain bones, more of the weight comes from the chicken itself. The breading and sauce also contribute more carbs by proportion.
On average, an order of 12 boneless wings contains:
- Calories: 840
- Fat: 60g
- Protein: 60g
- Carbs: 24-36g
The carb range accounts for differences between fried and baked boneless wings. Fried tend to be slightly higher in carbs due to the added breading.
Traditional Bone-In Wings
Chicken wings with bones have a bit less meat and coating. The bones also displace some of the sauce.
A typical order of 12 bone-in wings contains approximately:
- Calories: 820
- Fat: 49g
- Protein: 63g
- Carbs: 12-18g
Again, fried bone-in wings may be a bit higher in carbs than baked or grilled.
Dry Rub Wings
Dry rubs flavor wings without sticky sauces. Using a dry seasoning blend can reduce the carb count.
12 bone-in wings with a dry rub have about:
- Calories: 780
- Fat: 49g
- Protein: 63g
- Carbs: 5-7g
The lower carb count comes from skipping the sugary sauces and glazes.
Plain Wings
Ordering wings naked without any breading or sauce slashes the carbs further.
Nutrition values for 12 plain chicken wings are:
- Calories: 780
- Fat: 49g
- Protein: 63g
- Carbs: 0-2g
Going sauce-free minimizes the carb impact. Add your own low-carb dipping sauce to prevent blandness.
What Accounts for the Carbs in Chicken Wings?
Now that we’ve looked at nutrition numbers, what’s actually contributing the carbs in chicken wings?
Here are the main sources:
Breading
Fried wings are coated in a crispy breading. Traditional breading contains flour and starch which have carbs. Breading accounts for 5-15g of carbs per serving for boneless wings.
Sauces and Glazes
The sauce is where most of the carbs come from in chicken wings. Buffalo, barbecue, teriyaki – they all contain sugar. Thick glazes are even higher in carbs from honey or other sweeteners.
Sweet and savory sauces have around 10-25g of carbs per serving.
Marinades
Marinades add flavor and tenderness but also extra carbs. Things like teriyaki, soy sauce, and honey mustard marinades have 5-15g carbs per serving.
Frying Oil
The oil used to fry wings may also contain traces of carbohydrates. Most frying oils like peanut, vegetable, or canola contain under 1g of carbs per serving though.
How to Make Wings Low-Carb
You don’t have to avoid wings completely on a low-carb diet. There are several ways to reduce the carb count and keep enjoying chicken wings:
Choose Bone-In Wings
Opt for bone-in wings instead of boneless to trim 3-12g of carbs per serving. The bones displace sauce and coating leaving more room for just the chicken.
Skip the Bread Coating
Request your wings naked or unbreaded. Removing the crispy coating removes its carb impact completely.
Pick Dry Seasonings
Seasonings in dry rubs or spice blends add tons of flavor with minimal carbs. Skip sugary glazes and sauces.
Make Low-Carb Dipping Sauces
When you need something wet, choose low-carb dips like ranch, blue cheese, mustard, or hot sauce instead of barbecue, teriyaki, etc.
Order Lemon Pepper or Garlic Parmesan
These flavorful seasoning blends pack taste without excessive carbs. The lemon and garlic keep things fresh.
Visual Comparison of Carbs in 12 Wings
This table summarizes the average carb counts for different wing types. Use it as a quick reference.
| Wing Type | Carbs |
|---|---|
| Boneless Wings | 24-36g |
| Bone-in Wings | 12-18g |
| Dry Rub Wings | 5-7g |
| Plain Wings | 0-2g |
The Best Low Carb Options
After reviewing different wing styles and sauces, we can recommend the best low-carb chicken wing choices:
Dry Rub Bone-In Wings
Seasoning crunchy bone-in wings with a dry rub limits carbs to 5-7g with tons of flavor. Skip the dipping sauce to avoid extra sugars.
Lemon Pepper Grilled Wings
Grilled bone-in wings coated in lemony pepper seasoning have great flavor for around 5g of carbs.
Plain Wings with Ranch or Hot Sauce
Order wings naked and plain then dip into low-carb ranch or hot sauce. You’ll get zero carb seasoning with a tasty keto-friendly dip.
Sample Low-Carb Wing Meals
Here are a few full meal ideas with wings at the center:
Dry Rub Wings with Celery Sticks and Blue Cheese Dip
Celery provides crunch and blue cheese cools the heat from spicy dry rub wings. Ranch dressing also works for dipping.
Lemon Pepper Wings with a Side Salad
Fresh greens tossed with olive oil make the perfect accompaniment to lemony grilled wings. Add avocado or bacon for more fat.
Naked Wings with Veggies and Hummus
Dip plain wings in protein-packed hummus. Pair with sliced bell peppers, carrots, or cucumber slices.
Should You Eat Wings on a Low-Carb Diet?
Chicken wings can definitely fit into a low-carb eating plan. Bone-in wings with dry rubs or plain wings dipped in low-carb sauces make smart keto choices.
Portion control is important, since wings are high in calories and fat. For most people on a low-carb diet, 6-8 wings is a good serving size. You can balance them out with low-carb veggies or side salads.
Chicken wings get the green light when prepared with low-carb considerations in mind. Just watch your portions and accompany them with other keto-friendly foods.
Bottom Line
Chicken wings make a flavorful low-carb meal when ordered or prepared the right way. Skip the breading, limit sugary sauces, and opt for dry rubs or plain wings. Balance your serving size with other low-carb options to limit calorie intake.
Carefully crafted dry rub, lemon pepper, or naked wings can let you enjoy this tasty snack while maintaining low carb nutrition goals.
