Hot wings are a popular appetizer or main dish, but how unhealthy are they really? Hot wings are typically deep fried chicken wings coated in a spicy sauce. This means they are high in calories, fat, and sodium. However, the healthiness of hot wings can vary greatly depending on how they are prepared. In this article, we will examine the nutrition facts of different types of hot wings to determine just how unhealthy they can be.
Calories in Hot Wings
One of the biggest health concerns with hot wings is their high calorie content. The calorie count in an order of hot wings can range from 300-1200 calories depending on the quantity and preparation method. An average order of 12 bone-in chicken wings with sauce contains approximately 800-900 calories.
Boneless chicken wings or “wyngz” tend to be slightly lower in calories. A typical order of 12 boneless wings contains around 700 calories. However, this is still a high calorie appetizer, especially when dipping sauces are included.
The method of cooking also impacts the calorie content of hot wings. Deep fried hot wings cooked in oil tend to be highest in calories. For example, 12 deep fried wings can contain over 1000 calories. Oven-baked hot wings are a healthier option, containing around 60% fewer calories than deep fried at around 400 calories for 12 wings.
Overall, a standard order of hot wings tends to provide at least half of the recommended 2000 daily calories for an average adult. This makes them a high calorie appetizer or meal.
Fat Content
In addition to calories, hot wings are high in total fat, saturated fat, and cholesterol mainly due to being deep fried. An order of 12 fried chicken wings contains around 60 grams of total fat. The American Heart Association recommends only 25-35 grams of fat per day for heart health.
Around 16-20 grams of the total fat in fried hot wings is saturated fat. The recommended limit for saturated fat is 13 grams daily. Eating just one order of hot wings could exceed this limit.
Hot wings are also high in cholesterol, containing around 225 milligrams. It is recommended to limit cholesterol to 300 mg per day.
Oven-baked hot wings are lower in fat and cholesterol. An order of oven-baked wings contains around 30 grams of total fat, 7 grams saturated fat, and 125mg cholesterol. While lower in fat than fried wings, they are still a high fat food.
Sodium Content
The sauces and seasonings used on hot wings also make them very high in sodium. Hot wing sauces like buffalo, barbecue, and teriyaki contain a lot of sodium. A single serving of buffalo sauce can have 300-400mg sodium.
Adding up the sauce, seasoning, and cooking method, an order of 12 wings could contain over 2000mg sodium. The American Heart Association recommends limiting sodium to 1500mg per day.
Consuming foods this high in sodium increases risk of high blood pressure, heart disease, stroke, and other health problems. Those with hypertension or heart issues should be especially cautious of hot wings’ high sodium level.
Nutritional Values of Hot Wings
Here is a nutritional comparison of different types of hot wings:
| Hot Wings (12 wings) | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium |
|---|---|---|---|---|---|
| Deep Fried | 1000-1200 | 60g | 18g | 225mg | 2000mg |
| Oven Baked | 400-600 | 30g | 7g | 125mg | 1500mg |
| Boneless Fried | 700-800 | 45g | 12g | 175mg | 1800mg |
As shown, deep fried wings are highest in calories, fat, and sodium due to being cooked in oil. Oven baked wings are lower in calories and fat. However, all hot wings are high in sodium from sauces.
How to Make Hot Wings Healthier
While hot wings are very high in calories, fat, and sodium, there are some simple ways to make them a bit healthier:
Choose Oven Baked Over Fried
Opt to bake your wings in the oven instead of frying them. Baking reduces the calories and fat significantly. Be sure to use a non-stick pan and minimal oil when baking.
Use Less Oil When Frying
If you do fry your wings, use less oil. Completely submerging wings in oil adds extra fat and calories. Use just enough to lightly coat the pan and wings.
Go For Leaner Wing Sections
Choose drumettes or flats which contain less skin and fat than whole wings or wingettes. Remove excess skin before cooking.
Use Lower Sodium Sauces
Many brands offer low or reduced sodium wing sauces. Also consider lighter sauces like lemon pepper or vinegar-based sauces. Avoid creamy, buttery sauces which add fat.
Use Dry Rubs Over Sauces
Season wings with dry spices, herbs, and rubs instead of heavy sauces. This eliminates a lot of fat, calories, and sodium.
Portion Control
Stick to 6 wings or less to control portions. Whole orders of 12 or more wings are extremely high in calories, fat, and sodium.
Healthier Hot Wing Recipes
Here are some healthier recipes for oven baked hot wings:
Baked Lemon Pepper Wings
Ingredients:
- 12 chicken wings, drumettes and flats separated
- 2 tbsp olive oil
- 3 tbsp lemon pepper seasoning
Instructions:
- Preheat oven to 400°F.
- Toss wings in olive oil to coat lightly.
- Season wings with lemon pepper seasoning.
- Place wings on a parchment lined baking sheet.
- Bake for 45 minutes, flipping once halfway through.
- Remove from oven and toss with fresh lemon juice if desired.
Nutrition per serving (6 wings):
Calories: 330, Fat: 18g, Sodium: 400mg
Baked Buffalo Wings
Ingredients:
- 12 chicken wings, drumettes and flats separated
- 2 tbsp hot sauce (Frank’s Redhot, Tabasco, etc)
- 1 tbsp butter, melted
Instructions:
- Preheat oven to 425°F.
- Place wings on a parchment lined baking sheet.
- Bake for 40 minutes, flipping halfway.
- In a bowl, mix hot sauce and melted butter.
- Toss cooked wings in sauce to coat.
Nutrition per serving (6 wings):
Calories: 340, Fat: 23g, Sodium: 600mg
Jerk Chicken Wings
Ingredients:
- 12 chicken wings, drumettes and flats separated
- 1 tbsp Jamaican jerk seasoning
- 1 tbsp olive oil
- 1 tbsp lime juice
Instructions:
- Preheat oven to 400°F.
- Toss wings with olive oil in a bowl until coated.
- Season wings with jerk seasoning.
- Place wings on a parchment lined baking sheet.
- Bake for 50 minutes, flipping halfway through.
- When cooked, drizzle wings with fresh lime juice.
Nutrition per serving (6 wings):
Calories: 330, Fat: 18g, Sodium: 220mg
Healthier Dipping Sauces
Boost nutrition and cut down on fat, calories, and sodium by choosing healthier dipping sauces:
- Greek yogurt ranch
- Hummus
- Guacamole
- Salsa
- Blue cheese dressing made with Greek yogurt
- Light sour cream
- Hot sauce mixed with Greek yogurt instead of butter
Conclusion
While hot wings are a delicious appetizer, they can be quite unhealthy due to their high calorie, fat, and sodium content, especially when deep fried. However, baking instead of frying, choosing leaner cuts of chicken, minimizing sauces, and controlling portions can help make hot wings a bit better for you. Using fresh herbs, spices, citrus, and Greek yogurt based dips are other ways to boost nutrition when eating wings. Moderation is key with these appetizing yet often nutrition-poor snacks.
