How Many Calories are in a Baked Chicken Wing?

Chicken wings are a popular appetizer and finger food, beloved for their crispy skin, tender meat, and flavorful sauces. But many people wonder just how many calories are in these tasty treats. The calorie content of baked chicken wings depends on a few key factors.

Factors That Affect Calorie Count

Several elements contribute to the total calorie count of baked chicken wings:

• Size of the wings: Wings come in small, medium and large sizes. Larger wings naturally contain more meat and skin, and therefore more calories.

• How to cook: You can bake, fry, grill, roast, or air fry wings. Baked wings tend to be lower in calories than fried.

• Skin eaten or not: The skin adds significant calories. Eating the skin roughly doubles the calories versus eating just the meat.

• Seasonings and sauces: BBQ and buffalo teriyaki sauces add flavor, but they also add calories and sodium. Dry rubs and spices add minimal calories.

So the total calories in a chicken wing depends on the factors above Below are calorie estimates for common wing sizes and preparations

Calorie Counts for Different Wing Sizes and Styles

Small Baked Chicken Wings

A single small baked chicken wing with the skin eaten contains around 86 calories.

For a 3-wing small wing serving, the calories add up to 258 calories.

Medium Baked Chicken Wings

A single medium wing with the skin has about 98 calories.

A 3-wing medium wing serving comes to 294 calories.

Large Baked Chicken Wings

A single large baked wing with the skin has roughly 130 calories.

For a 3-wing large wing serving, that’s approximately 390 calories.

Baked vs Fried Wings

Frying adds extra fat and calories compared to baking.

A small fried chicken wing with skin has around 150 calories compared to 86 calories baked.

3 small fried wings is 450 calories compared to 258 calories for baked.

Baked Wings Without Skin

Removing the skin significantly reduces the calories.

A skinless small baked wing has around 43 calories.

A 3-wing skinless serving is just 129 calories compared to 258 calories with the skin.

Sauces and Seasonings

Plain wings are relatively low in calories. But sauces and rubs add flavor along with calories, carbohydrates, and sodium.

2 tablespoons of blue cheese dressing adds around 140 calories and 2.5 grams carbs.

2 tablespoons of barbecue sauce contributes about 60 calories and 12 grams carbs.

Calorie Density of Chicken Wings

Caloric density is the number of calories in a food compared to its weight or size. Foods with higher calorie density provide more calories per bite.

Chicken wings have a high calorie density, providing 205 calories per 100 grams. That’s more calorie-dense than a hamburger (250 calories per 100g) but less than fried chicken (327 calories per 100g).

Skinless chicken breast is much lower density at just 165 calories per 100g.

Health Impact of Chicken Wings

Chicken wings can fit into a healthy diet in moderation but also have some nutritional drawbacks:

• High in fat and calories if eating the skin
• Minimal vitamins and minerals beyond some B vitamins and selenium
• High in cholesterol and saturated fat
• Often cooked in unhealthy oils like partially hydrogenated oil
• Minimal fiber and complex carbs
• Sauces and seasoning can add substantial sodium

For better nutrition, choose baked over fried, go easy on sauces, and balance wings with vegetables and whole grains. Consider doing a “wing swap” and replacing half the wings with lower calorie veggies.

How Many Wings Should You Eat?

Chicken wings can certainly be enjoyed as an occasional treat. But moderation is key given the high calorie density.

As an appetizer, 2-3 wings is a reasonable serving. For a main course, 4-6 wings can be sensible depending on your calorie needs.

Here are some calorie guidelines for wing consumption:

• 200 calories – 2-3 small or medium wings without skin
• 300 calories – 2-3 wings with skin or 3-4 wings without
• 500 calories – 4-5 wings with skin
• 700 calories – 6 wings with skin or 8-10 without

Tracking calories and portions allows you to indulge while maintaining healthy calorie balance.

Healthier Ways to Enjoy Wings

You can still enjoy the delicious flavors of wings while lightening them up:

• Bake instead of fry – Cut calories in half by baking instead of frying

• Remove the skin – Slash calories and fat by eating just the meat

• Use leaner wings – Try chicken breast “winglets” or quail wings

• Dry rubs over sauces – Skip high-calorie sauces in favor of spice rubs

• Lighter dipping sauces – Opt for mustard, hot sauce, or Greek yogurt over creamier dips

• Vegetable swap – Replace half the wings with low calories veggies like carrots or celery

The Bottom Line

Baked chicken wings can provide 86 to 130 calories per wing depending on size, with or without the skin. While they can be high in calories, wings are great for sharing and can be worked into a healthy diet in moderation. Consider baking instead of frying, avoiding heavy sauces, and balancing with vegetables to keep calories in check. Tracking portion sizes with a calorie counter can allow you to indulge while maintaining a calorie deficit. By making small tweaks, you can still enjoy the fantastic flavors of wings without overdoing it on calories.