Chicken wings are a popular appetizer and finger food. Many people enjoy eating chicken wings as a snack or meal. But how much protein is actually in chicken wings? Let’s take a closer look at the protein content of 6 chicken wings.
Quick Answer
The quick answer is that 6 chicken wings contain about 42-66 grams of protein depending on the size of the wings. On average, a single chicken wing contains about 7-11 grams of protein.
Calculating Protein in Chicken Wings
To get a more accurate estimate of how much protein is in 6 chicken wings, we need to look at the average protein content of chicken wings and do some calculations based on serving sizes.
According to the USDA Nutrient Database, 100g of chicken wing contains 18.2g of protein.[1] The protein content can vary slightly depending on whether the wings are enhanced (injected with broth and flavorings), fried, or baked.
An average chicken wing weighs around 42-65g.[2] Taking the mid-range weight of 55g per wing, 6 average sized chicken wings would weigh 330g total (6 x 55g).
Using the protein content percentages above, we can calculate the total protein in 6 average wings:
- 330g (total weight of 6 wings) * 18.2g protein (per 100g) = 60g protein
So for 6 average sized chicken wings totaling 330g, the total protein content would be approximately 60g.
Protein Range in 6 Wings
Because the size of chicken wings can vary quite a bit, the protein content will also vary. Smaller wings around 42g would contain less protein, while larger jumbo wings around 65g would contain more.
Factoring in this range of wing sizes, here is an estimate of the total protein content in 6 chicken wings:
- 6 small wings (42g each) = 252g total weight
- 252g total weight * 18.2g protein per 100g = 46g protein
- 6 average wings (55g each) = 330g total weight
- 330g total weight * 18.2g protein per 100g = 60g protein
- 6 large wings (65g each) = 390g total weight
- 390g total weight * 18.2g protein per 100g = 71g protein
So the total amount of protein in 6 wings could range from about 46-71g depending on the size of the wings. On average, 6 wings will contain around 60g of protein.
Protein Per Wing
We can also break down the protein content per wing:
| Wing Size | Protein per Wing |
|---|---|
| Small Wing (42g) | 7.7g |
| Average Wing (55g) | 10g |
| Large Wing (65g) | 11.8g |
As you can see, the protein content ranges from about 7.7-11.8g for a single chicken wing depending on its size.
Wing Protein Compared to Chicken Breast
Now let’s compare the protein in wings to the protein in chicken breast, which is considered one of the highest protein parts of a chicken.
Based on the USDA data, 100g of cooked chicken breast contains about 31g of protein.[3] This is quite a bit higher than the 18.2g of protein in 100g of chicken wings.
So if you are looking to maximize your protein intake, chicken breast is a better option than wings. However, wings can still provide a good amount of protein in addition to being tasty finger food.
Maximizing Protein from Wings
Here are some tips if you want to get the most protein from eating chicken wings:
- Choose larger, meatier wings rather than smaller wings
- Avoid or minimize breaded wings, which add calories and carbs instead of protein
- Go for baked or grilled wings instead of fried
- Remove excess skin or fat before eating to concentrate more on the meat
- Have wings as a protein complement to other high protein foods like Greek yogurt
Other Nutrients in Wings
In addition to protein, chicken wings also provide other nutrients:[4]
- Fat: Wings can be high in fat depending on cooking method, with about 10g per wing. Opt for baking instead of frying.
- Carbs: Around 2g of carbs per wing. Goes up if breaded or sauced.
- Calcium: Around 6mg per wing.
- Iron: About 0.5mg per wing.
- Sodium: Can range from around 100-500mg per wing depending on if they are enhanced, marinated or sauced.
While wings can fit into a balanced diet, those looking to closely manage calories, carbs or sodium should be mindful of portion sizes and cooking methods.
Typical Serving Sizes of Wings
To put the protein content of wings into context, here are some typical serving sizes:
- Snack or appetizer: 3-5 wings
- Individual meal serving: 6-10 wings
- To share: Up to 2 pounds (about 16-20 wings)
Keep portion sizes in mind depending on your needs. While 20 wings make a great game day spread to share, limiting yourself to 3-6 wings can help keep calories in check.
Health Benefits of Chicken Wings
Chicken wings provide some health benefits when consumed in moderation as part of a balanced diet:[5]
- Protein for muscle: Wings provide quality protein that can help build and maintain muscle when combined with strength training.
- Nutrient density: Chicken contains a variety of nutrients like calcium, iron, selenium and B vitamins.
- Anti-inflammatory properties: Some research shows compounds like cysteine and glycine in chicken may have anti-inflammatory effects.
Be mindful of portion size, cooking methods and your overall diet to maximize the benefits of wings.
Downsides of Eating Wings
Potential downsides to consider when eating wings often or in excess:[6]
- High in fat and calories: Wings can be high in calories, saturated fat and cholesterol, especially when fried. Limit intake if trying to lose weight.
- High in sodium: Brined, cured, sauced and seasoned wings often contain a lot of sodium, which can contribute to high blood pressure.
- Risk of chemicals: Fried or grilled wings may contain carcinogenic compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
- Food safety issues: Raw chicken can harbor Salmonella and other bacteria. Make sure wings are cooked thoroughly to proper temperatures.
Cooking Methods for Chicken Wings
Chicken wings can be prepared in different ways, each with their pros and cons:
Fried Wings
Deep frying wings results in a crispy, rich and flavorful wing. However, fried wings tend to be higher in fat, calories and harmful compounds compared to other cooking methods.[7]
Baked Wings
Baked chicken wings are a healthier alternative while still being crunchy. Baking avoids excess oil and skips pre-frying. Be sure to use a baking rack to allow airflow and crisping.
Air Fried Wings
Air frying wings provides a crispy texture similar to deep frying, but uses significantly less oil. Air frying also reduces calories compared to deep frying.
Grilled Wings
Grilling wings over medium-high heat helps render out fat while providing nice char marks. Grilled wings have a tasty smoky flavor.
Slow Cooker Wings
Slow cooking wings in a sauce or broth results in tender, fall-off-the-bone wings. Use a slow cooker or pressure cooker to break down collagen.
Wing Flavors and Sauces
Chicken wings are commonly seasoned and sauced for added flavor. Some popular wing sauces and flavors include:[8]
- Buffalo – Spicy cayenne pepper sauce
- BBQ
- Garlic Parmesan
- Honey Mustard
- Teriyaki
- Jerk
- Lemon Pepper
- Old Bay Seasoning
When saucing wings, balance richness with acidity. For example, pair creamy blue cheese dressing with spicy Buffalo wings. Tangy ranch complements savory BBQ wings.
Tracking Your Protein Intake
If you are tracking macros or protein intake, be sure to measure portion sizes closely and account for any sauces, breading or seasoning blends.
Weighing cooked wings with a food scale provides a more accurate protein count compared to rough estimates. Food journaling apps also make it easy to log the protein from wings.
Focus on getting a balanced mix of lean proteins throughout your diet, not just from wings. Include options like chicken breast, fish, Greek yogurt, beans and protein supplements as needed.
High Protein Snacks to Pair With Wings
Balance out the protein from chicken wings by pairing them with high protein snacks:
- Greek yogurt dip
- Cottage cheese
- Edamame
- Protein shake
- Jerky sticks
- Cubes of cheese
- Hard boiled eggs
- Turkey sticks
- Protein bar
Conclusion
In conclusion, 6 average sized chicken wings provide about 60g of protein in total, or around 10g of protein per wing. Actual protein amounts will vary based on wing size, cooking method and any added breading or sauces.
Chicken wings can provide a good protein boost as part of a healthful diet. Keep portion sizes reasonable, avoid frequent deep frying, and balance them out with other lean proteins for best results.
