What to Eat at Buffalo Wild Wings: Healthy Menu Choices and Nutrition Facts

Buffalo Wild Wings

Verywell / Christian Alzate

Buffalo Wild Wings has a reputation for tasty, high-fat bar food, but its extensive menu includes salads, chicken dishes, and even a black-bean burger. Most of the mains, sides, and appetizers are high in calories, fat, saturated fat, and sodium. If you order selectively and practice portion control, you can still find something to suit your dietary needs. Low-sodium choices, however, are in short supply—even the desserts are high in sodium.

To help you make the best choices, nutrition information is provided for every menu item. For menu options with higher calorie or sodium counts, keep in mind the portion sizes are large. Consider sharing a dish with a friend to help it fit into your health goals.

What Experts Say

"Buffalo Wild Wings specializes in fried foods, wings, burgers, and beer. It’s best not to consume these regularly as they are high in calories, fat, and sodium. Try lower calorie options on the menu like side salads and grilled chicken. When indulging in a less healthy option, consider sharing the food to lower the calorie and fat content."
Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

The Buffalo Wild Wings menu is divided into wings, tenders, bar food, burgers, sandwiches and wraps, sides, greens, desserts, and a kids menu. Select locations also offer a breakfast menu. 

What to Order & Avoid at Buffalo Wild Wings
Most Nutritious Options   Least Nutritious Options
Plain Boneless Wings (Wings) Lemon Pepper Traditional Wings (Wings)
Naked Tenders (Tenders) Hand-Breaded Tenders (Tenders)
Street Tacos (Bar Food) House Sampler (Bar Food)
Southwestern Black Bean Burger (Burgers) Cheese Curd Bacon Burger (Burgers)
Grilled Chicken Buffalitos (Sandwiches & Wraps) Pepper Jack Steak Wrap (Sandwiches & Wraps)
Slaw (Sides) Cheddar Cheese Curds (Sides)
Chicken Caesar Salad (Greens) Chopped Cobb Salad (Greens)
Traditional Wings Meal (Kids' Menu) Macaroni & Cheese Meal (Kids' Menu)
Loaded Ice Cream (Desserts) Chocolate Fudge Cake (Desserts)
Water, Unsweetened Iced Tea (Drinks) Twisted Margarita (Drinks)

Most Nutritious Option

If you’re looking for the healthiest meal at Buffalo Wild Wings, the grilled chicken Buffalitos' overall nutrition profile makes it the best choice. However, note that it is still very high in sodium at 1600mg, which is 100mg over the ideal daily amount recommended by the American Heart Association.

Wings

Buffalo Wild Wings is known for its chicken wings. Wings can be ordered traditional or boneless and diners can customize wings with more than 20 sauces and a variety of dry seasonings. Traditional wings without any additional seasoning are the lowest sodium choice.

✓ Plain Boneless Wings

A small order of plain boneless wings (6 wings) provides 360 calories, 19g fat, 7g saturated fat, 20g carbohydrate, 29g protein, and 1,260mg sodium. A small order of traditional wings (6 wings) provides 430 calories, 24g fat, 8g saturated fat, 0g carbohydrate, 53 g protein, and 160mg sodium. This does not include any sauce or rub.

✗ Lemon Pepper Traditional Wings

One order of the lemon pepper traditional wings (6 wings) provides 610 calories, 43g fat, 11g saturated fat, 2g carbohydrates, 53g protein, and 850mg sodium. A 30-piece order of the lemon pepper traditional wings, meanwhile, packs in even more calories and sodium. This larger order has 2,870 calories, 98g fat, 52g saturated fat, 7g carbohydrates, 266g protein, and 3,660mg sodium.

Instead, opt for a lower-calorie sauce. The lemon pepper dry seasoning will only add 5 calories to your 6-piece order. Alternatively, the Desert Heat seasoning provides 5 calories, 0g fat, 0g saturated fat, 1g carbohydrate, 0g protein, and 250mg sodium. While spicy, it is the lowest in calories and sodium compared to the other sauces on the menu.

Tenders

Like the wings, the tenders can be ordered naked or hand-breaded. Naked tenders are lowest in calories, but still high in sodium because they are pre-seasoned with salt and pepper.

✓ Naked Tenders

For the most nutritious option on the tenders menu, choose the 3-piece small order of the naked chicken tenders. This order will provide 160 calories, 1g fat, 0g saturated fat, 0g carbohydrates, 37g protein, and 1,140mg sodium.

✗ Hand-Breaded Tenders

A small order of hand-breaded tenders (3 each) provides 490 calories, 24g fat, 9g saturated fat, 34g carbohydrate, 35g protein, and 1490mg sodium. This does not include French fries. A large order of the tenders (5 each) provides 820 calories, 40g fat, 16g saturated fat, 56g carbohydrate, 58g protein, and 2,480mg sodium.

Bar Food

This is where the highest caloric items are because the food in this section of the menu is designed to be shared. The items in this section are very high in sodium (ranging from 1180mg to 7070mg). The street tacos contain the healthiest combination of ingredients but are still over 2000mg sodium. Order without cheese to cut down on saturated fat and sodium.

✓ Street Tacos

The street tacos provide 630 calories, 39g fat, 9g saturated fat, 43g carbohydrate, 28g protein, and 2,140mg sodium. Loaded with pulled chicken and pico de gallo, this dish features high protein and fresh vegetables to keep it spicy and tasty.

✗ House Sampler

The house sampler provides 2,540 calories, 150g fat, 58g saturated fat, 210g carbohydrate, 89g protein, and 6,870mg sodium. This does not include the sauces served on the side. With nachos, onion rings, mozzarella sticks, wings, and a variety of sauces, this sodium- and calorie-packed appetizer is meant to be shared with your table.

Burgers

This section contains traditional cheeseburgers as well as signature burgers. The large portions of high-fat meat, high-calorie toppings, and sauces can really add up here.

✓ Southwestern Black Bean Burger

The Southwestern black bean burger provides 740 calories, 42g fat, 11g saturated fat, 74g carbohydrate, 31g protein, and 1,780mg sodium. This vegetarian option is the most nutritious choice relative to the other burgers, although it is still high in calories, sodium, and saturated fat.

These values will be lower if you omit the dressing and cheese. The patty alone provides 200 calories, 6g fat, 1g saturated fat, 31g carbohydrate, 18g protein, and 540mg sodium.

✗ Cheese Curd Bacon Burger

BWW's cheese curd bacon burger provides 1,210 calories, 83g fat, 35g saturated fat, 50g carbohydrate, 68g protein, and 2,790mg sodium. Because it has all the features of a double burger with bacon—a double patty, cheese, bacon, a challah bun, and fries—plus cheese curds, this burger has one of the highest sodium counts on the entire menu.

Sandwiches & Wraps

This section of the menu includes a variety of sandwiches and wraps, and all contain chicken or beef. Most are from 500 to 800 calories, but sodium is high for all. Opt for grilled chicken, if possible, and ask for sauces on the side to cut down on calories.

✓ Grilled Chicken Buffalitos

An order of grilled chicken Buffalitos provides 500 calories, 22g fat, 12g saturated fat, 44g carbohydrate, 34g protein, and 1,320mg sodium. These pulled chicken tacos include house-made pico de gallo and your choice of sauces. The smoky adobo sauce has the fewest calories, at 35 per serving.

✗ Pepper Jack Steak Wrap

An order of the pepper jack steak wrap provides 1,080 calories, 69g fat, 21g saturated fat, 60g carbohydrate, 56g protein, and 2,780mg sodium. With sirloin, southwestern ranch sauce, and pepper jack cheese, this dish is one of the highest in saturated fat as well as sodium.

Sides

The sides menu includes a mix of fried items, such as French fries and onion rings, and vegetable-based options, such as veggie slaw and salad. This is a good opportunity to add some vegetables to your order.

✓ Veggie Slaw

An order of veggie slaw provides 100 calories, 8g fat, 1g saturated fat, 4g carbohydrate, 1g protein, and 320mg sodium. Featuring two different types of cabbage, as well as carrots and white wine vinaigrette, this side dish is low in both calories and fat.

✗ Cheddar Cheese Curds

An order of cheddar cheese curds with Southwestern ranch dressing provides 920 calories, 78g fat, 30g saturated fat, 22g carbohydrate, 32g protein, and 2,080mg sodium. But it's best to avoid the battered and fried sides that are very high in calories, unhealthy fat, and sodium. Portion control is also key here; these sides are meant to be shared.

Greens

Entrée salads are a great way to get vegetables in your meal, but toppings and dressings can often be a pitfall. Use the restaurant's Nutrition Guide to make the best choices. In general, opting for vinaigrettes or light dressings can keep calories in check.

✓ Chicken Caesar Salad

The chicken Caesar salad with Caesar dressing provides 780 calories, 59g fat, 12g saturated fat, 30g carbohydrate, 33g protein, and 2,700mg sodium. Loaded with greens, but still high in sodium due to the Caesar dressing, this high-fat salad is still one of the most nutritious on the menu.

✗ Chopped Cobb Salad

The chopped Cobb salad with ranch dressing provides 860 calories, 71g fat, 16g saturated fat, 14g carbohydrate, 40g protein, and 1,970mg sodium. For a low sodium option, omit the dressing and ask for oil and lemon or vinegar, if available. All salads come with garlic toast and croutons; leaving these out also cuts down on sodium and carbs, if that is a priority for you.

Kids' Menu

The kids' menu includes smaller portions of regular menu items; each comes with a side and beverage. Calories are moderate because portions are smaller. Sodium is still very high for most items, except for the traditional wings, which don't have any added salt. Choose a side of carrot sticks or mandarin oranges and either water, low-fat milk, or 100% fruit juice for the healthiest meal (instead of fries and soda).

✓ Traditional Wings Meal

A kids' order of traditional wings (no dry seasoning, no sauce) provides 290 calories, 16g fat, 5g saturated fat, 0g carbohydrate, 35g protein, and 105g sodium. Add to this a side of carrot sticks, which provides 50 calories, 0g fat, 0g saturated fat, 11g carbohydrate, 1g protein, and 90mg sodium.

Finish the meal with a side of mandarin oranges, which contains 40 calories, 0g fat, 0g saturated fat, 9g carbohydrate, 0g protein, and 00mg sodium. The full meal delivers a protein-rich and vegetable-forward meal for kids.

✗ Macaroni and Cheese Meal

The kids' meal macaroni and cheese dish provides 540 calories, 28g fat, 17g saturated fat, 52g carbohydrate, 19g protein, and 1130mg sodium. It comes with a side of French fries, which also contain 420 calories, 11g fat, 4.5g saturated fat, 78g carbohydrate, 4g protein, and 730mg sodium. This carb-heavy kids' meal contains 1,860mg of sodium and 906 calories, so try to opt for a different side when available to keep the salt intake lower.

Desserts

The standard portions of desserts are very high in calories, saturated fat, and sodium. If you get dessert, share it with a friend!

✓ Loaded Ice Cream

Loaded ice cream provides 490 calories, 21g fat, 11g saturated fat, 71g carbohydrate, 6g protein, and 410mg sodium. This dessert features vanilla ice cream topped with chocolate, caramel, and cinnamon sugar, and like most sweet treats is high in carbohydrates.

✗ Chocolate Fudge Cake

Chocolate fudge cake provides 780 calories, 33g fat, 15g saturated fat, 115g carbohydrate, 11g protein, and 740mg sodium. Higher in sodium, calories, and carbohydrates than any other dessert on the menu, the chocolate fudge cake is a rich ending to the meal, and best shared.

Drinks

Buffalo Wild Wings offers a variety of alcoholic and non-alcoholic beverages including fountain soda and Izze sparkling juices. Water is always the best choice, but if you want some extra flavor, try unsweetened iced tea. Izze juices are made from 100% fruit juice, so these can be another option that's a little healthier than soda.

✓ Unsweetened Tea

Water and unsweetened tea both provide healthy hydration with 0 calories. Water is always the best choice, but if you want some extra flavor, try unsweetened iced tea.

✗ Twisted Margarita

The Twisted Margarita contains 390 calories, 0g fat, 0g saturated fat, 66g carbohydrate, 1g protein, 0 mg sodium, and 60g sugar. This layered frozen drink contains higher amounts of sugar than other drinks on the menu, and can be enjoyed in moderation alongside a healthy dinner.

Diet-Specific Options

Buffalo Wild Wings offers meal options for diners on gluten-free, low-carb, low-FODMAP, diabetes-friendly, low-fat, low-sodium, vegetarian, and vegan diets.

The information below is based on Buffalo Wild Wings' Allergen & Preparation Guide (last updated in September 2021).

Gluten-Free

Buffalo Wild Wings has added multiple gluten-free choices to its menu. However, make sure to verify with the restaurant when you visit to ask about any possible cross-contamination. Avoid any crispy battered items or wraps/sandwiches.

  • Traditional wings + all dry seasonings and sauces except Asian Zing, Teriyaki, and Thai Curry
  • Naked chicken tenders
  • French fries, veggie slaw, and tater tots
  • Chili con queso with chips, Hatch queso with chips, chips and salsa, Dirty Dubs Tots, Ultimate Nachos
  • Salads without croutons and garlic toast + any salad dressing + hamburger patty (add-on protein) or grilled chicken breast (add-on protein)

There is potential for cross-contamination for any of these items even if the ingredients themselves do not contain gluten.

Low-Carb

Stick to a low-carb diet at Buffalo Wild Wings by opting for the wings or salads. You may need to modify some of the order or select particular sauces.

  • Traditional wings + any dry seasoning or any of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai Curry
  • Naked tenders + any dry seasoning or any of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai Curry
  • Salads without croutons and garlic toast + add-on protein (hamburger patty or grilled chicken breast) + any of the following dressings: Ranch, blue cheese, cilantro lime, light Caesar, white wine vinaigrette
  • Veggie slaw
  • Street tacos (half-portion)

Low-FODMAP

The majority of the menu items contain garlic and/or onion or multiple high-FODMAP ingredients within a dish so they are difficult to modify. But eating on a low-FODMAP diet at Buffalo Wild Wings is doable if you stick to the no-sauce and plain chicken wings or tender options.

  • Traditional or boneless wings with salt + vinegar dry seasoning, no sauce 
  • Naked tenders with salt + vinegar dry seasoning, no sauce

Diabetes-Friendly

To comply with a diabetes-friendly diet, you'll want to stick to meals that can help you control your blood sugar. Options include:

  • Traditional wings + any dry seasoning + any of the following sauces: Hot BBQ, Mild, Nashville Hot, Thai Curry, Wild
  • Naked tenders + any dry seasoning + any of the following sauces: Hot BBQ, Mild, Nashville Hot, Thai Curry, Wild
  • Garden salad + add-on protein (hamburger patty, grilled chicken breast, hand-breaded chicken breast or black bean patty) + any of the following dressings: Ranch, blue cheese, cilantro lime, light Caesar, white wine vinaigrette
  • Veggie slaw
  • Street tacos

Low-Fat

While many of the dishes on the menu—including burgers, chicken wings, and bar food—are high in fat, there are some that work if you follow a low-fat diet.

  • Black bean burger patty
  • Grilled chicken breast
  • Naked tenders + any dry seasoning + any of the following sauces: Asian Zing, Bourbon Honey Mustard, Honey BBQ, Jammin Jalapeño, Mango Habanero, Sweet BBQ, Teriyaki
  • House salad with fat-free ranch dressing or light Caesar dressing

Low-Sodium

Not many options at Buffalo Wild Wings meet the requirements to qualify as a low-sodium dish. The sauces and dry seasonings add a lot of sodium, even in small amounts. But you can order wings with no sauce to keep your salt intake lower.

  • Traditional wings (small size, without sauce or dry seasoning)
  • Veggie slaw

Vegetarian

Vegetarians and people who avoid beef products should be cautious about eating fried menu items since Buffalo Wild Wings uses beef shortening in its frying oil. Even items that may seem vegetarian or vegan, like nacho chips, French fries, and cauliflower wings, are not.

  • Big twist pretzel with Hatch chile con queso
  • Mac and cheese
  • House salad with white wine vinaigrette
  • Veggie slaw
  • Southwestern black bean burger

Vegan

Just a few options on the BWW menu are suitable for people on a plant-based diet, due to preparation methods at the restaurant.

  • House salad with white wine vinaigrette
  • Carrots and celery with white wine vinaigrette

Food Allergies and Safety

Buffalo Wild Wings Allergen & Preparation Guide also offers information on food prep and kitchen operations. The restaurant is clear to say that the possibility of cross-contamination exists.

The guide is updated periodically, but it is best to inform your server of any allergens to make sure there have not been any changes since the guide's last update.

Buffalo Wild Wings Allergen Statement

"Because of our reliance on suppliers for accurate information, shared cooking and preparation areas in our kitchens, and cooking procedures, we cannot eliminate the risk of cross-contact or guarantee that any item is free of any allergen and no items are certified as gluten-free, vegetarian or vegan."

A Word From Verywell

Buffalo Wild Wings menu items tend to be high in calories and sodium. However, there are a handful of dishes that can align with a healthy diet, especially if you stick to smaller portions and order items that are easy to share.

If you are following a low-sodium diet, steer clear of any additional seasonings, sauces, and dressings since these will quickly add up in small portions. If you are looking for low-carb choices, you will find more options because of the number of high protein menu items.

2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. American Heart Association. Shaking the salt habit to lower high blood pressure.

  2. Simmons AL, Schlezinger JJ, Corkey BE. What are we putting in our food that is making us fat? Food additives, contaminants, and other putative contributors to obesityCurr Obes Rep. 2014;3(2):273-285. doi:10.1007/s13679-014-0094-y

By Kristy Del Coro, MS, RDN, CDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.