What to Eat at Wingstop: Healthy Menu Choices and Nutrition Facts


Verywell / Christian Alzate

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A staple at large-group birthday, graduation, and football game parties, wings have remained one of the most popular entrees for get-togethers countrywide. One of the restaurant chains serving this ubiquitous food is Wingstop, a franchise specializing in chicken wings and boneless tenders that come in various sauce and rub flavors. This chain started as a small, aviation-themed eatery in 1994 in Garland, Texas, and now has more than 1,500 restaurants open across the United States, Mexico, Colombia, Panama, Singapore, Indonesia, Malaysia, UK and the United Arab Emirates.

For anyone following a low-fat or low-sodium diet, Wingstop isn't an optimal choice, as the restaurant chain doesn't provide a number of menu items with heart-healthy fare. But filling your plate up with Wingstop's sides of carrots and celery sticks can keep your overall calorie count down and your nutritional meal value up.

What Experts Say

"Wingstop specializes in wings of all kinds, loaded French fries, chicken tenders, and desserts. It’s best to indulge in wings on occasion as they are high in fat, sodium, and calories. If you’re eating at Wingstop, keep it simple—more toppings and sauces equals more fat, sodium, and calories. Try the vegetable sticks as a side dish, which is a healthier substitute for French fries." Barbie Cervoni, RD, CDE

Navigating the Menu

The majority of Wingstop’s menu items contain high-fat protein. You will also find fried foods such as boneless tenders and plentiful types of French fries, including seasoned, Buffalo Ranch, cheese, and Louisiana Voodoo—all full of sodium and calories. 

To stave off the fat and salt, you can limit yourself to two to three jumbo wings and order a couple of sides of carrots and celery for a filling meal. The restaurant breaks its menu down into the following categories:

  • Jumbo Wings
  • Boneless Wings
  • Boneless Tenders
  • Sides
  • Beverages
What We Like
  • Plain Wings (Jumbo Wings)

  • Plain Wings (Boneless Wings)

  • Plain (Boneless Tenders)

  • Celery Sticks (Sides)

  • Lipton Tea (Beverages)

What We Don't Like
  • Original Hot (Jumbo Wings)

  • Original Hot (Boneless Wings)

  • Louisiana Rub (Boneless Tenders)

  • Louisiana Voodoo Fries Large (Sides)

  • Fanta Strawberry (Beverages)

For the healthiest meal at Wingstop, you should stick to plain wings. If eating a non-flavored wing isn't your preferred choice and you must have a dipping sauce, the hot cheddar cheese sauce contains fewer calories (130) than Ranch (313), blue cheese (312), and honey mustard (367) per serving. You should also order a side of celery and carrots for a low-carb, low-saturated fat meal of protein and vegetables. 

Jumbo Wings

True to its name, Wingstop is known for its chicken wings with both jumbo and boneless options. The jumbo wing choices range from plain to hot and spicy flavors such as mango habanero, spicy Korean Q, original hot, and Louisiana rub. A serving size is two pieces.

Most Nutritious Option

The calories and fat content are low in the plain version of jumbo wings, coming in at 140 calories, 8g fat, 2g saturated fat, 1g carbs, 15g protein, and 66mg sodium. If you must have a dip with a plain wing, you can order the hot cheddar cheese sauce (but you will add 860 milligrams of sodium).

Least Nutritious Option

The original hot jumbo wings don’t have the most calories. The highest calorie count belongs to garlic parmesan (206). The original hot offers the least nutritious content overall because they contain the most sodium compared to the other options. These wings contain 142 calories, 9g fat, 2g saturated fat, 1 carb, 15g protein, and 458mg sodium.

Boneless Wings

An easier way to consume wings, bone-out, unfortunately leaves no trace behind of how much you eat (except for perhaps your sticky fingers). Because you lack the bones piling up on your plate, you might feel a tendency to overindulge on these type of wings. To help you keep your calorie count down, don't eat boneless wings straight out of a bucket, as you could lose track of how many you've eaten. Rather, place a few on your plate and stick to eating those.

Most Nutritious Option

The plain version has the lowest amount of calories, sodium, carbohydrates, and saturated fat, with just 166 calories, 8g fat, 2g saturated fat, 14g carbs, 9g protein, and 632mg sodium. If you must have a dip, sticking with regular mustard is the best option.

Least Nutritious Option

The original hot flavor of boneless wings doesn't contain the most calories. That belongs to garlic parmesan with 224 calories per serving. But the original hot wings contain the highest amount of sodium with the nutrition facts at 169 calories, 8g fat, 2g saturated fat, 14g carbs, 9g protein and 1039mg sodium.

Boneless Tenders

All Wingstop's boneless tenders offer 19 to 20 grams of protein per serving, depending on your flavor. This is a much higher protein content than chicken wings, but tenders do come fried and breaded which is not optimal for those following a gluten-free or heart-healthy diet.

Most Nutritious Option

With just 223 calories, 9g fat, 2g saturated fat, 16g carbs, 19g protein, and 840mg sodium, the plain tenders are the healthiest option.

Least Nutritious Option

This "crispy, spiced dry rub, with a distinctly Cajun drawl" offers one of the highest amounts of calories with 360 calories, 24g fat, 4g saturated fat, 17g carbs, 20g protein, and 1144mg sodium; however, the Louisiana Rub doesn't offer near the highest amount of sodium. If you're following a low-sodium diet, stay away from Wingstop's Cajun, original hot, BBQ, and mild rubs.


Sides at Wingstop include vegetables, fries of various flavors, Cajun fried corn, brownies, and sauces.

Most Nutritious Option

Celery and carrot sticks are the healthiest option on the Wingstop menu at 5 calories, 0g fat, 0g saturated fat, 1g carbs, 0g protein, and 26mg sodium. To keep yourself from loading up on wings and tenders, ordering a couple of servings of vegetables and eating them first can help lessen your hunger before you start on the sodium-laden chicken choices.

Least Nutritious Option

For anyone who must have fries, ordering seasoned fries in a medium-size will save more than 500 calories from the large Louisiana Voodoo Fries. They come in at 910 calories, 49g fat, 9g saturated fat, 100g carbs, 16g protein, and 1710g sodium.


You'll find your standard soda options, as well as various teas from popular brands, including Nestea Raspberry Tea, Lipton Tea, Gold Peak Sweet Green Tea, Gold Peak Unsweetened Tea and Gold Peak Southern Tea.

Most Nutritious Option

If you need something other than water to cut the heat of the chicken wings, Lipton tea has 0 calories, 0g fat, 0g saturated fat, 0g carbs, 0g protein, and 0g sodium. You need to make sure you order the unsweetened version, as the large Lipton Tea Sweet option has 280 calories per serving.

Least Nutritious Option

The least nutritious beverage option is a strawberry Fanta with 283 calories, 0g fat, 0g saturated fat, 78g carbs, and 23mg sodium for a regular size. You should stick with tea, water, or diet soda if you must have a carbonated beverage.

Diet-Specific Options

Wingstop doesn’t offer a number of options for anyone with diet restrictions, as their menu is limited to chicken and sides.

Low Carb

The chicken wings, outside of the breaded tenders, are low carb. The following jumbo wing flavors only have 1 carb per serving:

  • Plain
  • Cajun
  • Original Hot
  • Lemon Pepper
  • Original Hot
  • Mild
  • Louisiana Rub


Most wing flavors are gluten-free, but some locations cook in a gluten environment with their breaded chicken tenders. You should call ahead to make sure you don't have any cross-contamination. Gluten-free options include the following:

  • Cajun
  • Garlic Parmesan
  • Lemon Pepper
  • Louisana Rub
  • BBQ
  • Original Hot
  • Atomic


As a wing restaurant franchise, vegans, and vegetarians will find limited options on the menu and will need to stick to sides, desserts, and beverages. Choices include the following:

  • Side of carrots
  • Side of celery
  • Buffalo Ranch Fries
  • Cheese Fries
  • Louisiana Voodoo Fries
  • Cajun Fried Corn
  • Brownie

Food Allergies and Safety

Wingstop cooks items in a gluten and dairy environment. You should consult the online nutritional menu to ensure you order items that won’t flare up any food allergies. Ask employees questions about the potential cross-contamination. If the employee doesn’t know, you’re best off staying away from the menu item.

A Word From Verywell

As with other fast-food restaurants, Wingstop’s menu consists of mostly high-sodium, high-calorie menu items such as bone-in and bone-out wings with flavors ranging from mild to spicy. Even the non-fried, plain jumbo wings and boneless wings contain salt and seasoning that adds to the sodium count. To create a healthy meal (as much as possible), you can order multiple sides of carrots and celery and fill up on bright, nutritious vegetables.

To stay abreast of Wingstop’s menu choices, the chain’s nutritional content can be found on the website. When in doubt, opt for plain wings and stick to the standard ketchup and mustard for your dipping sauces. Alternatively, you can make exceptions on special occasions, like Superbowl Sunday.

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