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 some healthy 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 desserts are high in sodium.

To help you make the best choices, nutrition and allergen information is provided for every menu item. Plus, while Buffalo Wild Wings is best known for its chicken wings, it has more than 20 sauces and rubs to choose from. The bar food section includes shareable items like nachos, tacos, corn dogs, potato wedges, and fries. 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.

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

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, RD, CDE

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
Traditional Wings Boneless Wings
Naked Tenders  Hand-Breaded Tenders
Chicken Street Tacos House Sampler
Southwestern Black Bean Burger Cheese Curd Bacon Burger
Grilled Chicken Buffalitos Pepper Jack Steak Wrap
Veggie Slaw Cheddar Cheese Curds with Southwestern Ranch Dressing
Garden Salad with White Wine Vinaigrette + Add-On Protein Grilled Chicken Santa Fe Grilled Chicken Salad With Cilantro Lime Ranch Dressing
Traditional Wings + Carrot Sticks or Mandarin Oranges + Water or Low-fat Milk  Macaroni & Cheese + French Fries + Soda
Loaded Ice Cream Chocolate Fudge Cake
Water, Unsweetened Iced Tea Twisted Margarita
Desert Heat Thai Curry
  Salt & Vinegar Seasoning

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 amount recommended by the American Heart Association.

If you are following a low sodium diet, note that there are very few main menu items that contain less than 1000 mg sodium without multiple modifications.

The following nutrition facts are from the Buffalo Wild Wings Nutrition Guide (last updated in May 2021).

Wings and Tenders

Buffalo Wild Wings is known for its chicken wings and tenders. Wings can be ordered traditional or boneless; tenders can be ordered naked or hand-breaded; and diners can customize wings and tenders with more than 20 sauces and a variety of dry seasonings. Traditional wings without any additional seasoning are the lowest sodium choice. Naked tenders are lowest in calories, but still high in sodium because they are pre-seasoned with salt and pepper.

✓ Naked Tenders

A small order of Naked tenders (3 each) provides 160 calories, 1g fat, 0g saturated fat, 0g carbohydrate, 37g protein, and 1140mg sodium. A small order of traditional wings (6 wings) provides 430 calories, 24g fat, 8g saturated fat, 0g carbohydrate, 0g fiber, 53 g protein, and 160mg sodium. This does not include any sauce or rub.

✗ 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 small order of boneless wings (6 wings) provides 360 calories, 19g fat, 7g saturated fat, 20g carbohydrate, 29g protein, and 1260mg sodium.


Buffalo Wild Wings has more than 20 signature sauces and dry seasonings. This is where you can customize your order to make it healthier. Most of the sauces are high in calories, added sugar, and sodium. Check the nutrition guide to make the best choice depending on what you are trying to limit (i.e., calories, sugar, sodium).

Portion control is especially important with sauces. The nutrition information below is based on the amount you get with an order of 6 traditional wings.

✓ Desert Heat Seasoning

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 meny.

✗ Thai Curry Sauce

The Thai Curry sauce provides 150 calories, 14g fat, 2.5g saturated fat, 4g carbohydrate, 1g protein, and 900mg sodium. The Salt and Vinegar seasoning provides 5 calories, 0g fat, 0g saturated fat, 1g carbohydrate, 0g protein, and 540mg sodium. All dry seasonings provide about 5 calories per serving, but this one has the highest sodium count.

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 excessively high in sodium (ranging from 1180mg to 7070mg). The street tacos contain the healthiest combination of ingredients but are still over 2,000mg sodium. Order without cheese to cut down on saturated fat and sodium.

✓ Chicken Street Tacos

The chicken street tacos provide 570 calories, 36g fat, 7g saturated fat, 29g carbohydrate, 33g protein, and 2280mg 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 2620 calories, 156g fat, 59g saturated fat, 221g carbohydrate, 86g protein, and 6870mg 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.


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 700 calories, 40g fat, 10g saturated fat, 63g carbohydrate, 30g protein, and 1810mg sodium. This vegetarian option is also 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 190 calories, 7g fat, 1g saturated fat, 22g carbohydrate, 17g protein, and 540mg sodium.

✗ Cheese Curd Bacon Burger

BWW's cheese curd bacon burger provides 1210 calories, 83g fat, 35g saturated fat, 50g carbohydrate, 68g protein, and 2790mg sodium. Because it features all of the makings of a double burger with bacon—a double patty, cheese, bacon, challah buns 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; 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 490 calories, 20g fat, 10g saturated fat, 37g carbohydrate, 41g protein, and 1600mg sodium. These pulled chicken tacos include house-made pico de gallo and your choice of sauces—just be careful to choose seasoning that helps keep the dish healthy.

✗ Pepper Jack Steak Wrap

An order of the pepper jack steak wrap provides 1080 calories, 69g fat, 21g saturated fat, 60g carbohydrate, 56g protein, and 2780mg sodium. With sirloin, southwestern ranch sauce, and pepper hack cheese, this dish is one of the highest in saturated fat as well as sodium.


The sides menu includes a mix of fried items such as French fries and onion rings as well as vegetable-based sides such as the veggie slaw and side 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 both low in 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 2080mg 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.


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, but in general, opting for vinaigrettes or light dressings can keep calories in check.

✓ Garden Salad

The garden salad with white wine vinaigrette and grilled chicken provides 510 calories, 29g fat, 5g saturated fat, 30g carbohydrate, 30g protein, and 1800mg sodium. Loaded with vegetables, but still high in sodium due to the vinaigrette, this high-fat salad is one of the most nutritious on the menu.

✗ Santa Fe Grilled Chicken Salad

The Santa Fe grilled chicken salad with cilantro lime ranch dressing provides 1000 calories, 61g fat, 14g saturated fat, 75g carbohydrate, 39g protein, and 2200mg 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

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 20 calories, 0g fat, 0g saturated fat, 5g carbohydrate, 0g protein, and 35mg sodium.

Finish the meal with a side of mandarin oranges, which contains 40 calories, 0g fat, 0g saturated fat, 9g carbohydrate, 0g protein, and 0mg 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.


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. With vanilla ice cream, and topped with chocolate, caramel, and cinnamon sugar, the loaded ice cream dish packs sweets—plus carbs and sodium—into a dessert.

✗ 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.


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

The information below is based on Buffalo Wild Wings' Allergen & Preparation Guide (last updated in February 2020).


  • 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)

Avoid any crispy battered items or wraps/sandwiches.

If you have celiac disease, there is potential for cross-contamination for any of these items even if the ingredients themselves do not contain gluten.


  • Traditional wings + any dry seasoning or any of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai Curry
  • Naked tenders with same seasoning and sauces as traditional wings
  • 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)


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

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.


  • Traditional wings + any dry seasoning + any of the following sauces: Hot BBQ, Mild, Nashville Hot, Thai Curry, Wild
  • Naked tenders with same seasoning and sauces as traditional wings
  • 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


  • 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


  • Traditional wings (small size, without sauce or dry seasoning). Sauces and dry seasonings add a lot of sodium, even in small amounts.
  • Veggie slaw


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


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

Items that you may think are vegetarian or vegan, such as nachos, chips, cheese curds, fried pickles, tater tots, onion rings, or French fries, are fried in beef tallow.

Food Allergies and Safety

Buffalo Wild Wings Allergen & Preparation Guide also offers information on food prep and kitchen operations. They are 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.


• We do not use separate fryers; due to this use of shared fryers, there is the potential for allergen cross-contact between fried foods.

• Our Traditional Wings and Boneless Wings are fried then sauced or seasoned in the same bowls.

• We grill many items that contain allergens, therefore cross-contact may occur during the grilling process.

Buffalo Wild Wings has received allergen information from our approved manufacturers and does not guarantee its accuracy other than as compiled. It is possible that ingredient changes and substitutions may occur due to the differences in regional suppliers, recipe revisions and/or preparation techniques.

The soybean oil used in some of the Buffalo Wild Wing sauces, dressings and products is a highly refined oil unless otherwise specified. Highly refined soybean oil does not demonstrate a significant hazard to allergic individuals and therefore it is not listed as an allergen. This is confirmed by the FDA and USDA in their allergen specifications. Please note that although soybean oil is listed as an ingredient in these products, highly refined oil is not considered an allergen.

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.

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4 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. Buffalo Wild Wings Nutrition Guide. Buffalo Wild Wings website. May 2021.

  2. American Heart Association. Shaking the Salt Habit to Lower High Blood Pressure. October 31, 2016.

  3. Buffalo Wild Wings Allergen & Preparation Guide. Buffalo Wild Wings website. February 2020.

  4. 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