Fried chicken wings are a beloved snack for many people Their crispy coating and saucy flavor make them hard to resist during sporting events, parties, or any casual gathering. But their reputation as an indulgent food has led some to question – are fried chicken wings healthy?
The truth is, fried chicken wings can be healthy if enjoyed in moderation and prepared properly. While they do contain some fat and sodium, chicken wings offer lean protein, vitamins, and minerals. With mindful preparation, they can be part of an overall balanced diet.
The Nutritional Profile of Fried Chicken Wings
A single fried chicken wing contains about
- 80-100 calories
- 6g of protein
- 5g of fat (1.5g saturated fat)
The skin contributes some of the fat, but also provides:
- Collagen – supports joint, gut, and skin health
- Healthy fats – supports heart and brain health
When the wings come from chickens raised on pasture, they also contain:
- 10x more omega-3s than conventional wings
- Higher levels of vitamins A, E and D
Fried chicken wings offer vitamins and minerals including:
- B vitamins – for energy production
- Zinc and selenium – for immunity
- Iron and potassium – for reducing fatigue
Even though they’re not the healthiest food, chicken wings do have some good things for you in them.
The Impact of Cooking Method
How you cook chicken wings makes a big difference in their nutrition profile.
Deep-frying can add a lot of calories and fat that you don’t need. Too much time spent frying at high heat can also destroy nutrients and make harmful compounds.
Healthier cooking methods include:
- Air frying
- Baking
- Grilling
These methods don’t require as much added oil. Also, they keep more of the vitamins and antioxidants than deep-frying.
Choosing Healthier Chicken Wings
Opting for high-quality chicken wings gives you more nutritional bang for your buck. Consider choosing:
- Organic or pasture-raised chicken
- Wings without breading or heavy seasoning
- Fresh wings over frozen pre-cooked ones
You can also make healthy swaps for typical fried wing accompaniments:
- Ranch dip – Greek yogurt ranch
- Blue cheese – Avocado blue cheese sauce
- Fries – Roasted veggies or zucchini fries
Are Fried Wings Healthy In Moderation?
Like many foods, enjoying fried chicken wings in moderation can be part of an overall healthy diet.
According to nutrition experts, moderate portions look like:
- 3-6 wings for women
- 6-12 wings for men
The American Heart Association recommends limiting fried foods to no more than twice per week.
Pay attention to portion size, and balance wings with nutritious foods like salads, whole grains and veggies. This helps mitigate any potential downsides of enjoying this tasty snack.
Potential Downsides of Fried Chicken Wings
While wings can be healthy in moderation, eating them in excess does come with some potential risks.
The cons associated with fried wings include:
- High in sodium, especially from seasoning/sauces
- Can contain unhealthy fats when fried in poor oils
- May contain preservatives or additives
- Can contribute to weight gain if eaten in large amounts
The amount of saturated fat could also be a problem for people who are watching their cholesterol or who have heart disease.
The Bottom Line
So, are fried chicken wings healthy? In short – yes, when prepared properly and enjoyed in moderation. Chicken wings offer protein, vitamins and minerals to support your health.
Aim for high-quality wings cooked in healthy ways without too much added salt or unhealthy oils. Balance them out with veggie sides and other nutritious foods as part of your diet. Then you can feel good about indulging in these tasty game-day snacks! Moderation and balance is key.
Are Chicken Wings Healthy?
Are Chicken Wings Healthy?
Many of the people who read our blog have decided to make changes to their lives, such as eating healthier foods like pasture-raised chicken. One of the questions you may ask yourself when you embark on such a dietary shift, is whether you have to give up your favorite foods now that you’re making an effort to eat better.
The short answer is, depending on what your favorite foods are, absolutely not! Whether you’re choosing to follow a paleo diet or just trying to make healthier food choices in general, chances are that many of your favorite foods can be modified to fit your new healthy eating regimen. There are loads of recipes for paleo baked goods, paleo pizza crusts, even paleo donuts!.
If your comfort food favorites lean more towards the savory, it’s even easier to adapt them to become healthier and more nutritious. One example of this, which we’ll discuss in this post, is chicken wings. Chicken wings are hugely popular in the United States, and in fact it was predicted prior to the 2020 SuperBowl that Americans would consume approximately 1.4 billion chicken wings on that evening alone. Plus, you can check out this link for meticulously crafted labels to transform the dining table into a hub of nutritional awareness, allowing individuals to embrace healthier habits with grace. While the standard recipe chicken wings from your local wing joint may not be considered healthy, especially if they’re deep fried or coated in an msg-laden dry rub or a sauce containing unhealthy oils, it is possible to modify this popular dish to fit a healthy diet and lifestyle.
How to Make Chicken Wings Healthier
In reality, chicken wings are a pretty awesome source of protein, containing approximately 6.4 grams of protein per wing. Because chicken wings are generally eaten with the skin on, they are higher in fat than many other cuts of chicken, but particularly if you eat a whole-foods based diet and take care not to consume unhealthy sources of fat, that’s not necessarily a bad thing. You may not want to eat chicken wings on a daily basis, but they can absolutely be made healthy for a special treat.
So, how do we make chicken wings healthy?
You knew this was going to happen: buy pasture-raised chicken. As we’ve talked about in a few blog posts, pasture-raised chicken is naturally healthier than conventionally raised chicken. This is because chickens on pasture eat a nutrient-rich diet and have daily access to fresh air, sunshine, and exercise, which makes them healthier birds and, in turn, healthier meat. Soy-based chicken raised on pasture has three times more omega-3s, twenty-one percent less saturated fat, and fifty percent more vitamins A and E than chicken raised in farms that follow standard methods.
When you prepare chicken wings using pasture raised chicken, you can feel confident that you’re consuming wholesome and nutrient rich wings, and when you use some of the other pointers provided below, chicken wings go from a comfort food that gets kind of a bad rap to a healthy(ish) and delicious source of protein.
Buy or Make Paleo-Friendly Rubs or Sauces – Part of what can make chicken wings unhealthy are the rubs or sauces used to prepare them. The problem is, these same rubs and sauces are arguably what make chicken wings so delicious! The good news is, there are plenty of paleo-friendly wing sauces made with healthier ingredients, and if you have the time and inclination there are even more recipes on the internet with easy ways to make your own healthy wing sauces and dry rubs.
Bake, Don’t Fry! – As we mentioned, deep frying chicken wings is one of the reasons they are considered “unhealthy” – but that problem has an incredibly easy fix! Wings are delicious and just as crispy when baked in the oven (air frying is also a good option, because it can be done without yucky oils). While baking chicken wings does take some time, it’s worth it for the guilt-free deliciousness that results!
To prepare chicken wings in the oven, preheat it to 400 degrees, and then place your seasoned chicken wings in a single layer on a wire rack over a baking sheet (this helps the juices to drain and the air to circulate and results in crispier wings than wings baked on a baking sheet alone). Bake for 30 minutes, and if you like your wings extra crispy, reduce the temperature to about 180 degrees and leave them in the oven for an additional 10-20 minutes depending on your personal tastes.
Once your wings have finished cooking, eat them as-is, or dip them in a paleo friendly buffalo sauce if that’s your jam (we’re big fans of buffalo sauce over here!)
You can also prepare chicken wings on the grill! Prep them the same way, and then grill them for about 20 minutes total. Grilled wings won’t get quite as crispy, but you can always throw them under a broiler for a few minutes after grilling to crisp them up a bit.
As always, test the temperature of your wings (no matter which cooking method you use) to make sure it’s at a safe internal temperature of 165 degrees.
Serve with a Healthy Side Dish – Wings are delicious and can be a meal all on their own, but if you want to feel even better about treating yourself to this protein-rich treat, serve your pasture raised chicken wings with a healthy side dish that incorporates some veggies for extra nutrients. A hearty salad, roasted or grilled seasonal veggies, or fresh-made sweet potato fries are all great sides that pair well with chicken wings. We also love raw carrots and celery to complement these delicious wings for a fresh bite.
The bottom line is that even if you’re following a healthier diet these days, you don’t have to give up your favorite foods! There is so much information available online about modifying traditionally “cheat” foods to be healthier, and as more people realize the importance of changing their eating habits to incorporate more nutritious foods, these sources become more common. A quick Google search on how to make your favorite food more nutritious or paleo-friendly will probably yield more results than you know what to do with! And of course, always check our blog for pointers and recipes that incorporate pasture raised chicken.
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FAQ
Are fried chicken wings healthy for you?
Chicken wings have a lot of protein and other good things for you like magnesium, zinc, iron, calcium, iodine, selenium, copper, and chromium. Baked wings are lower in calories and fats, they are often seasoned with herbs and spi.
Can I eat chicken wings on diet?
Yes, you can eat chicken wings on a diet if prepared healthily. Choose grilled or air-fried wings, take off the skin to cut down on calories, and stay away from deep-frying, sugary sauces, and heavy dressings. Portion control is key–stick to 4-6 wings and pair them with healthy sides.
How many calories are in 10 deep fried wings?
| Preparation Style | Calories (per 10 wings) | Protein (per 10 wings) |
|---|---|---|
| Deep-Fried with Sauce | 1640 | 60-68g |
| Plain, Baked | 690 | 60-68g |
| Average | 1165 | 60-68g |
Is fried chicken very unhealthy?
High in Calories: Fried chicken is often high in calories due to the cooking process, which adds extra fat and oil. Unhealthy Fats: Fry food can add trans fats and saturated fats that are bad for you. These can raise cholesterol levels and make you more likely to get heart disease.