Wingstop Nutrition Guide: Making Informed Choices

Understanding the nutritional content of your food is crucial, especially when eating out. If you’re a fan of Wingstop’s flavorful wings and sides, having a Wingstop Nutrition Guide at your fingertips can help you make healthier and more informed choices. This comprehensive guide breaks down the nutritional information for Wingstop’s menu, from classic wings to refreshing beverages, empowering you to enjoy your meal while staying mindful of your dietary needs.

Navigating the Wingstop Nutrition Menu

Wingstop offers a wide array of options, each with unique nutritional profiles. This guide is designed to help you easily navigate these choices. Below, we’ve categorized the menu items and listed key nutritional values per serving to assist you in planning your meal. The data focuses on Calories, Total Fat, Saturated Fat, Cholesterol, Sodium, Total Carbohydrates, Dietary Fiber, Sugars, and Protein, allowing you to track your intake of these essential nutrients.

Classic (Bone-In) Wings Nutrition Facts

For those who love traditional wings, Wingstop’s classic bone-in wings come in a variety of bold flavors. Here’s a look at the nutrition per wing:

Atomic Wings: At 90 calories per wing, these pack a punch in flavor and are relatively lower in fat with 5g total fat and 1.5g saturated fat. They contain 45mg of cholesterol and 220mg of sodium, along with 10g of protein.
Cajun Wings: Similar in calories and fat to Atomic, Cajun wings also have 90 calories, 5g total fat, and 1.5g saturated fat. However, they are higher in sodium at 310mg per wing.
Garlic Parm Wings: Flavorful and slightly higher in calories, Garlic Parm wings contain 120 calories, 8g total fat, and 2g saturated fat. Sodium is considerably lower at 75mg per wing.
Hawaiian Wings: Offering a sweet and savory option, Hawaiian wings have 100 calories, 5g total fat, and 1.5g saturated fat. They provide 3g of carbohydrates and 2g of sugar per wing.
Hickory Smoked BBQ Wings: These wings also come in at 100 calories with 5g total fat and 1.5g saturated fat. They contain 4g of carbohydrates and 3g of sugar, along with 150mg of sodium.
Lemon Pepper Wings: A popular choice, Lemon Pepper wings are 120 calories each, with 8g total fat and 2g saturated fat. They are lower in sodium with 210mg per wing.
Louisiana Rub Wings: These wings offer 110 calories, 7g total fat, and 2g saturated fat. Sodium content is 140mg per wing.
Mango Habanero Wings: Combining sweet and spicy, Mango Habanero wings are 100 calories, 5g total fat, and 1.5g saturated fat. They contain 4g of carbohydrates and 3g of sugar per wing.
Mild Wings: Despite being mild, these wings are 120 calories, with 8g total fat and 2g saturated fat. Sodium is at 160mg per wing.
Old Bay Wings: Seasoned with a classic blend, Old Bay wings have 100 calories, 7g total fat, and 2g saturated fat. They contain a small amount of sugar at 1g per wing.
Original Hot Wings: For those who like it hot, these wings are 90 calories, 5g total fat, and 1.5g saturated fat, with 230mg of sodium.
Plain Wings: The simplest option, Plain wings are 90 calories, 5g total fat, and 1.5g saturated fat. They are the lowest in sodium among classic wings, with only 30mg per wing.
Spicy Korean Q Wings: Bringing a unique flavor, Spicy Korean Q wings are 100 calories, 5g total fat, and 1.5g saturated fat, offering 3g of carbohydrates and 3g of sugar.

Boneless Wings Nutrition Information

If you prefer boneless options, Wingstop has a range of boneless wings. Here’s the nutrition per boneless wing:

Atomic Boneless Wings: Similar calories to their bone-in counterparts at 90 calories, but with slightly less fat at 4.5g total fat and 1g saturated fat. They are significantly higher in sodium at 380mg per boneless wing, and provide 4g of protein.
Cajun Boneless Wings: Slightly lower in calories at 80, with 4.5g total fat and 1g saturated fat. They are the highest in sodium among boneless wings at 450mg per piece.
Garlic Parm Boneless Wings: At 110 calories, these have 7g total fat and 1.5g saturated fat. Sodium is 260mg per boneless wing.
Hawaiian Boneless Wings: These offer 90 calories, 4.5g total fat, and 1g saturated fat, with 8g of carbohydrates and 2g of sugar.
Hickory Smoked BBQ Boneless Wings: Also 90 calories, with 4.5g total fat and 1g saturated fat. They contain 9g of carbohydrates and 3g of sugar, providing 5g of protein.
Lemon Pepper Boneless Wings: These are 110 calories, with 7g total fat and 1.5g saturated fat, and 290mg of sodium.
Louisiana Rub Boneless Wings: Offering 100 calories, 6g total fat, and 1g saturated fat, with 260mg of sodium.
Mango Habanero Boneless Wings: These are 90 calories, 4.5g total fat, and 1g saturated fat, with 9g of carbohydrates and 3g of sugar.
Mild Boneless Wings: At 110 calories, they contain 7g total fat and 1.5g saturated fat, and 330mg of sodium.
Old Bay Boneless Wings: These have 100 calories, 6g total fat, and 1g saturated fat, with 290mg of sodium and 1g of sugar.
Original Hot Boneless Wings: Lower in calories at 80, with 4.5g total fat and 1g saturated fat, but high in sodium at 390mg.
Plain Boneless Wings: The leanest boneless option at 80 calories, 4.5g total fat, and 1g saturated fat, with 230mg of sodium.
Spicy Korean Q Boneless Wings: These contain 90 calories, 4.5g total fat, and 1g saturated fat, with 8g of carbohydrates and 2g of sugar.

Boneless Tenders Nutritional Information

For a heartier option, Wingstop’s boneless tenders provide more substantial servings. Here’s the nutrition per tender:

Atomic Boneless Tenders: Each tender is 150 calories, with 7g total fat and 1g saturated fat. They are very high in sodium at 850mg per tender and offer 10g of protein.
Cajun Boneless Tenders: Similar in calories and fat to Atomic, Cajun tenders are also 150 calories, 7g total fat, and 1g saturated fat, but even higher in sodium at 1,020mg per tender.
Garlic Parm Boneless Tenders: These are higher in calories at 210, with 14g total fat and 2.5g saturated fat. Sodium is 550mg per tender.
Hawaiian Boneless Tenders: Offering 160 calories, 7g total fat, and 1g saturated fat, with 16g of carbohydrates and 5g of sugar.
Hickory Smoked BBQ Boneless Tenders: Each tender is 170 calories, with 7g total fat and 1g saturated fat, containing 17g of carbohydrates and 6g of sugar. Sodium is 710mg.
Lemon Pepper Boneless Tenders: These are 200 calories, with 13g total fat and 2.5g saturated fat, and 620mg of sodium.
Louisiana Rub Boneless Tenders: Offering 180 calories, 12g total fat, and 2g saturated fat, with 540mg of sodium.
Mango Habanero Boneless Tenders: These are 170 calories, 7g total fat, and 1g saturated fat, with 17g of carbohydrates and 7g of sugar.
Mild Boneless Tenders: At 200 calories, they contain 14g total fat and 2.5g saturated fat, and 730mg of sodium.
Old Bay Boneless Tenders: These have 170 calories, 11g total fat, and 2g saturated fat, with 420mg of sodium and 2g of sugar.
Original Hot Boneless Tenders: Lower in calories compared to others at 140, with 7g total fat and 1g saturated fat, but very high in sodium at 870mg.
Plain Boneless Tenders: The leanest tender option at 140 calories, 7g total fat, and 1g saturated fat, with 470mg of sodium.
Spicy Korean Q Boneless Tenders: These contain 170 calories, 7g total fat, and 1g saturated fat, with 16g of carbohydrates and 6g of sugar.

Chicken Sandwich Nutrition Facts

Wingstop’s chicken sandwiches are substantial meals. Here’s a look at the nutrition per sandwich:

Atomic Chicken Sandwich: A single sandwich is 650 calories, 24g total fat, and 4.5g saturated fat. It’s very high in sodium at 3,230mg, with 74g of carbohydrates and 33g of protein.
Cajun Chicken Sandwich: Slightly lower in calories at 640, but with more sodium at 3,940mg. It has 25g total fat and 4.5g saturated fat, along with 70g carbohydrates and 33g protein.
Garlic Parmesan Chicken Sandwich: This is the highest calorie sandwich at 890 calories, with a significant 52g of total fat and 10g saturated fat. Sodium is 2,060mg, with 71g carbohydrates and 34g protein.
Hawaiian Chicken Sandwich: Offering 710 calories, 24g total fat, and 4.5g saturated fat, it contains 90g carbohydrates and a high 30g of sugar. Sodium is 2,150mg.
Hickory Smoked BBQ Chicken Sandwich: At 730 calories, with 24g total fat and 4.5g saturated fat, it has 96g carbohydrates and a very high 36g of sugar. Sodium is 2,680mg.
Lemon Pepper Chicken Sandwich: This sandwich contains 850 calories, 50g total fat, and 9g saturated fat. Sodium is 2,320mg, with 67g carbohydrates and 32g protein.
Louisiana Rub Chicken Sandwich: Offering 790 calories, 43g total fat, and 8g saturated fat. Sodium is 2,020mg, with 67g carbohydrates and 32g protein.
Mango Habanero Chicken Sandwich: At 740 calories, with 24g total fat and 4.5g saturated fat, it has 94g carbohydrates and 7g of sugar. Sodium is 2,120mg.
Mild Chicken Sandwich: This sandwich is high in calories at 870, with 52g total fat and 10g saturated fat. Sodium is 2,750mg, with 67g carbohydrates and 32g protein.
Original Hot Chicken Sandwich: Lower in calories compared to others at 630, with 25g total fat and 4.5g saturated fat, but very high in sodium at 3,340mg.
Plain Chicken Sandwich: The simplest sandwich at 610 calories, 24g total fat, and 4.5g saturated fat. Sodium is 1,720mg, with 66g carbohydrates and 32g protein.
Spicy Korean Q Chicken Sandwich: These have 720 calories, 24g total fat, and 4.5g saturated fat, with 90g carbohydrates and 32g of sugar. Sodium is 2,570mg.

Sides Nutrition Information

Wingstop offers a variety of sides to complement your wings. Here’s a look at some popular choices, noting that sizes are available in Regular and Large:

Blue Cheese Dip: A single serving dip is 330 calories, with a high 33g of total fat and 7g saturated fat. Sodium is 570mg.
Brownie: For dessert, a brownie is 430 calories, 24g total fat, and 10g saturated fat. It contains a significant 33g of sugar.
Buffalo Ranch Fries (Large): A large serving is very high in calories at 1,070, with 55g total fat and 9g saturated fat. Sodium is also very high at 2,710mg.
Buffalo Ranch Fries (Regular): A regular size is 610 calories, 32g total fat, and 6g saturated fat. Sodium is 1,720mg.
Cheddar Cheese Sauce Dip: A serving is 120 calories, 9g total fat, and 1.5g saturated fat. Sodium is very high for a dip at 850mg.
Cheese Fries (Large): Large cheese fries are 1,020 calories, 47g total fat, and 8g saturated fat. Sodium is 1,910mg.
Cheese Fries (Regular): Regular cheese fries are 580 calories, 27g total fat, and 5g saturated fat. Sodium is 1,190mg.
Fried Corn (Large): A large serving is 400 calories, 18g total fat, and 3g saturated fat. It contains 19g of sugar.
Fried Corn (Regular): A regular serving is 200 calories, 9g total fat, and 1.5g saturated fat. It contains 10g of sugar.
Honey Mustard Dip: This dip is 390 calories, 33g total fat, and 4.5g saturated fat. It also has 18g of sugar and 660mg of sodium.
Louisiana Voodoo Fries (Large): The highest calorie side, large Louisiana Voodoo Fries are 1,180 calories, 64g total fat, and 11g saturated fat. Sodium is 1,870mg.
Louisiana Voodoo Fries (Regular): A regular size is 680 calories, 38g total fat, and 7g saturated fat. Sodium is 1,270mg.
Ranch Dip: A serving is 320 calories, very high in fat at 34g total fat and 5g saturated fat. Sodium is 870mg.
Seasoned Fries (Large): Large seasoned fries are 900 calories, 37g total fat, and 7g saturated fat. Sodium is 1,060mg.
Seasoned Fries (Regular): Regular seasoned fries are 500 calories, 21g total fat, and 3.5g saturated fat. Sodium is 620mg.
Veggie Sticks, Carrots: A healthy side, carrots are only 25 calories, 0g fat, and low in sodium at 45mg. They offer 2g of fiber and 3g of sugar.
Veggie Sticks, Celery: Even lower in calories, celery sticks are 10 calories, 0g fat, and also low in sodium at 45mg. They provide 1g of fiber and less than 1g of sugar.

Beverage Nutrition Information

Wingstop offers a range of beverages, from sodas to teas. Here’s a look at the nutrition for large and regular sizes:

Coke (Large): A large Coke is 400 calories, all from sugar with 108g of sugar and 108g of carbohydrates.
Coke (Regular): A regular Coke is 250 calories, 68g of sugar and 68g of carbohydrates.
Diet Coke (Large & Regular): Diet Coke is a zero-calorie option, with minimal carbohydrates (1-2g) and very low sodium.
Dr. Pepper (Large): A large Dr. Pepper is 360 calories, 104g of sugar and 104g of carbohydrates.
Dr. Pepper (Regular): A regular Dr. Pepper is 230 calories, 65g of sugar and 65g of carbohydrates.
Fanta Orange (Large): A large Fanta Orange is 440 calories, 120g of sugar and 120g of carbohydrates.
Fanta Orange (Regular): A regular Fanta Orange is 280 calories, 75g of sugar and 75g of carbohydrates.
Fanta Strawberry (Large): A large Fanta Strawberry is 450 calories, 124g of sugar and 124g of carbohydrates.
Fanta Strawberry (Regular): A regular Fanta Strawberry is 280 calories, 78g of sugar and 78g of carbohydrates.
Gold Peak Southern Tea (Large): A large Southern Tea is 390 calories, 104g of sugar and 105g of carbohydrates.
Gold Peak Southern Tea (Regular): A regular Southern Tea is 260 calories, 65g of sugar and 66g of carbohydrates.
Gold Peak Sweet Green Tea (Large): A large Sweet Green Tea is 320 calories, 88g of sugar and 88g of carbohydrates.
Gold Peak Sweet Green Tea (Regular): A regular Sweet Green Tea is 200 calories, 55g of sugar and 55g of carbohydrates.
Gold Peak Unsweetened Tea (Large & Regular): Unsweetened tea is a zero-calorie option with minimal carbohydrates.
Lipton Tea – Sweet (Large): A large Sweet Lipton Tea is 280 calories, 72g of sugar and 72g of carbohydrates.
Lipton Tea – Sweet (Regular): A regular Sweet Lipton Tea is 180 calories, 45g of sugar and 45g of carbohydrates.
Minute Maid Lemonade (Large): A large Lemonade is 390 calories, 100g of sugar and 104g of carbohydrates.
Minute Maid Lemonade (Regular): A regular Lemonade is 240 calories, 63g of sugar and 65g of carbohydrates.
Nestea Peach Tea (Large): A large Peach Tea is 310 calories, 80g of sugar and 80g of carbohydrates.
Nestea Peach Tea (Regular): A regular Peach Tea is 200 calories, 50g of sugar and 50g of carbohydrates.
Nestea Raspberry Tea (Large): A large Raspberry Tea is 310 calories, 84g of sugar and 84g of carbohydrates.
Nestea Raspberry Tea (Regular): A regular Raspberry Tea is 200 calories, 52g of sugar and 52g of carbohydrates.
Sprite (Large): A large Sprite is 390 calories, 104g of sugar and 104g of carbohydrates.
Sprite (Regular): A regular Sprite is 240 calories, 65g of sugar and 65g of carbohydrates.

Making Healthier Choices at Wingstop

By using this Wingstop nutrition guide, you can make more conscious decisions about your meal. If you are watching your calorie intake, consider opting for classic wings like Atomic or Cajun, which are lower in calories per wing. For lower sodium options among classic wings, Garlic Parm and Plain wings are better choices.

For boneless wings, the Plain Boneless Wings are the leanest option. When it comes to tenders, the Plain Boneless Tenders are also a lighter choice compared to flavored options.

If you’re looking for sides, Veggie Sticks (Carrots and Celery) are the clear healthiest choices. For beverages, unsweetened tea or diet sodas are zero-calorie options, significantly reducing your sugar and calorie intake.

Remember, this Wingstop nutrition guide is based on per-serving information. Portion sizes play a significant role in your overall nutritional intake. Being mindful of the number of wings, tenders, or the size of sides you choose is just as important as selecting lower-calorie options.

Enjoy your Wingstop experience while making choices that align with your dietary goals using this helpful nutrition information!

Last Updated: 10/18/2024