How Much Protein is in 10 Chicken Wings?

Chicken wings are a popular appetizer and finger food, loved for their delicious flavor and portability. But how much protein is packed into these bite-sized pieces of poultry? Let’s take a closer look at the protein content of 10 chicken wings.

An Overview of Chicken Wing Nutrition

The protein and overall nutrition in chicken wings depends on a few key factors

• Size of the wings (small, medium, large)
• Whether it’s a drummette, flat, or whole wing
• Cooking method (fried, baked, grilled, etc.)
• If the skin is eaten or removed
• Any breading, sauce or seasoning

Taking these variables into account here are some general nutrition facts about chicken wings

• A medium wing with skin contains about 8-9 grams of protein
• 10 wings average 60-68 grams of protein total
• The skin contains about 50% of the fat, but also some protein
• Frying adds significant calories – almost double the amount versus baking
• Sauces can add calories, fat, and carbs depending on the recipe

Now let’s break down the protein content further.

Protein in Different Sized Chicken Wings

Larger wings will have a bit more protein since there is more meat. Here’s an overview:

• Small wing: 5-7 grams of protein
• Medium wing: 8-9 grams of protein
• Large wing: 11-12 grams of protein
• Jumbo wing: 13-15 grams of protein

You could get 130 to 150 grams of protein from 10 jumbo wings, which is a lot. For 10 wings, smaller wings would weigh about 60 grams.

Protein Differences Between Drummettes, Flats and Whole Wings

Chicken wings have three components – the drumette, the flat/middle section, and the wing tip. Here are some key protein differences:

• Drummettes – The drumette is the upper section of the wing that looks like a mini drumstick. A drummette has around 5 grams of protein.
• Flats – The flat, also called the middle section, has a double bone. Flats contain about 7 grams of protein.
• Whole Wings – Whole wings with the drumette, flat, and tip intact have the most protein at 8-9 grams.

For 10 drummettes, you’ll get around 50 grams of protein. Ten whole wings have about 60 to 90 grams of protein, while ten flats have about 70 grams.

Does Eating the Skin Increase Protein?

The skin does contain some protein – about 1-2 grams per wing. However, it also adds significant fat and calories.

Here’s a comparison:

• 10 wings with skin: 60-68g protein, 100g fat, 1640 calories
• 10 wings without skin: 60-68g protein, 40g fat, 850 calories

So the skin adds nearly double the calories and fat without impacting protein much. It’s healthier to remove the skin if you are concerned about fat and weight.

How Cooking Method Impacts Protein

Frying, baking, grilling – the cooking method doesn’t change the protein amount in chicken wings very much. However, frying does add a significant amount of fat and calories due to the oil.

• 10 fried wings: 60-68g protein, 100g fat, 1640 calories
• 10 baked wings: 60-68g protein, 40g fat, 690 calories

Baked or grilled is healthier, allowing you to get the same protein in a lower calorie and fat dish.

Does Sauce Change the Protein Content?

Sauces do not contain much protein, usually less than 1-2 grams per serving. However, many sauces are high in sugar, fat, and calories, so they can make the wings less healthy overall.

Some better options are vinegar-based Buffalo sauce or dry rubs. Watch out for thick, creamy sauces and ones with a lot of sugar, like BBQ or sweet chili.

Healthy Preparation Tips

Here are some tips for enjoying chicken wings while maximizing nutrition:

• Bake or grill instead of frying
• Remove the skin after cooking
• Use lighter sauces like hot sauce or vinegar-based marinades
• Dip them in Greek yogurt instead of creamy, high-fat dips

While still getting a lot of protein from the wings, this lets you cut back on fat and calories.

How Much Protein Do You Need?

Now that you know the protein content of chicken wings, how does it fit into your diet? Here are some guidelines on protein needs:

• The RDA for protein is 0.8 grams per kg of bodyweight, or about 50-60g for most adults
• Athletes or very active people need more – about 1.2-2.0g per kg
• Higher protein is beneficial for building muscle, losing fat, and keeping you full
• Good lean sources are chicken, fish, Greek yogurt, eggs, beans and lentils

Wings can be part of a healthy diet if they are cooked the right way. They are low in fat and high in protein. Cut down on fried foods and sauces that are bad for you. Instead, eat your wings with lots of vegetables on the side.

The Bottom Line

Chicken wings can provide 60-90 grams of protein in a 10 wing serving. Amounts vary based on size, cooking method, and if you eat the skin. Baked or grilled is healthier than fried. For the highest protein with lowest fat and calories, remove the skin after cooking and use lighter sauces. Add veggies for a balanced sports recovery or diet-friendly meal.

So be mindful of how you prepare them, but don’t be afraid to sink your teeth into some delicious wings and get a good protein boost!

Ten traditional fried chicken wings contain approximately 80-100 grams of protein.