Ever wondered how much protein you’re actually getting in those delicious chicken wings at your next game day feast?

I was curious too, so I dug into the research to find out exactly how much muscle-building goodness is packed into these tasty little morsels.

Turns out, the average medium chicken wing contains about 6-9 grams of protein and somewhere between 40-210 calories depending on how it’s prepared.

But there’s more to the wing story than just those numbers. Let’s break it down completely…

The Complete Protein Guide to Chicken Wings

How Much Protein Is Actually in a Chicken Wing?

Let’s get straight to the numbers:

• One medium chicken wing: Packs roughly 6.4-9 grams of protein (with skin)
• Per 100 grams of wings: You’re looking at about 24-30 grams of protein
• 10 wings: Will give you approximately 60-68 grams of protein (that’s more than your daily protein needs in one sitting for some people!)

According to Foster Farms, a 4 oz (112 gram) serving of fresh chicken wings delivers 20 grams of protein.

And if you’re ordering from a restaurant? Those 8 wings from Papa John’s contain about 68 grams of protein along with 1040 calories.

What Affects the Protein and Calorie Content?

Not all wings are created equal! Several factors affect how much protein and how many calories you’re actually consuming:

1. Cooking Method Matters

Fried wings will have way more calories than baked or grilled wings because they absorb all that cooking oil. But here’s the good news – the protein content stays roughly the same no matter how you cook them!

So if you’re looking for protein without the extra calories, baked or grilled is the way to go.

2. Skin: On or Off?

The eternal debate! Keeping the skin on adds calories and fat but doesn’t add much protein. Removing it drops the calorie count but also slightly reduces the protein.

My take? Life’s too short for skinless wings.

3. Wing Size and Parts

Did you know a chicken wing actually has three parts?

• The drumette (looks like a mini drumstick)
• The wingette or flat (the middle section)
• The wing tip (usually discarded)

Most of the meat (and protein) comes from the drumette and wingette. Wing size varies naturally, which affects how much protein you’re getting per wing.

4. Sauces and Breading

That delicious buffalo sauce or crispy breading? They’re adding calories but not much protein. The National Chicken Council confirms that while these additions enhance flavor, they don’t significantly impact the protein content of the wing itself.

How Wings Compare to Other Chicken Cuts

Curious how wings stack up against other chicken parts? Here’s the protein breakdown per 100g:

Chicken Cut	Protein	Calories
Breast	~31g	165
Thigh	~25g	179
Wing	24-30g	203-254
Drumstick	20-25g	155

Wings actually rank pretty well for protein content! They fall between thighs and breasts but tend to have more fat and calories, especially with the skin on.

According to Cleveland Clinic, chicken is one of the most versatile and protein-rich meats available, with wings offering a good balance of protein and flavor.

Wings For Your Diet Goals

For Muscle Building or Weight Gain

Wings are pretty much perfect for this! They give you a nice balance of protein and calories, especially when eaten with skin or fried. Those extra calories from fat can help fuel your workouts and recovery.

For Weight Loss or Lean Diets

Opt for skinless, baked, or grilled wings. You’ll still get plenty of protein without all the extra fat.

For Low-Carb or Keto Diets

Wings are a keto dream food! They naturally have higher fat content compared to chicken breast, making them ideal for high-fat, low-carb diets.

The American Council on Exercise recommends varying protein sources to meet your fitness goals, and wings can definitely be part of a well-balanced diet plan.

In Summary: Chicken Wing Protein Breakdown

Serving Size	Protein (grams)	Calories
One medium wing (with skin)	6.4-9	40-210
10 wings (average)	60-68	690-1640
4 oz Foster Farms wings	20	210
8 Papa John’s wings	68	1040

The Bottom Line on Wing Protein

Chicken wings are actually a pretty solid source of protein, with about 6-9 grams per wing. That adds up quickly when you’re demolishing a plate of them!

While the calorie count can vary dramatically based on how they’re prepared, the protein content stays relatively consistent. This makes wings a versatile option that can fit into many different dietary plans.

So next time you’re enjoying wings during the big game, you can rest easy knowing you’re also fueling your muscles. Just maybe don’t eat 20 of them in one sitting… or do, I’m not your mom.