How many calories are in a Wingstop classic bone-in wing?

A single Wingstop classic bone-in wing ranges from 90 to 120 calories depending on the flavor, per the chain's official nutrition guide. Atomic and Original Hot are 90 calories each with 10g protein, 5g fat, and 220–230mg sodium. Lemon Pepper is 120 calories with 10g protein, 8g fat, and 210mg sodium. Louisiana Rub is 110 calories with 10g protein and 140mg sodium. Hickory Smoked BBQ is 100 calories with 4g carbs and 3g sugar. A standard 10-wing order of Atomic classic wings is 900 calories with 100g protein and 2,200mg sodium. This is not medical advice — talk to your doctor.

What is the lowest-calorie flavor at Wingstop?

The lowest-calorie classic wing flavors at Wingstop are Atomic, Cajun, and Original Hot, all at 90 calories per wing with 10g protein, per official data. Plain is also 90 calories with just 30mg sodium — the lowest-sodium option on the menu. For boneless wings, Cajun and Original Hot are 80 calories each, though they have only 4g protein per wing. The lowest-calorie side is Fried Corn at 202 calories. The lowest-calorie dip is Ranch at 324 calories, but it is very high in fat at 34g per cup. This is not medical advice — talk to your doctor.

How many calories are in a 10-piece Wingstop order?

A 10-piece order of classic bone-in wings ranges from 900 to 1,200 calories depending on the flavor, per official per-wing data. 10 Atomic wings are 900 calories with 100g protein and 2,200mg sodium. 10 Lemon Pepper wings are 1,200 calories with 100g protein and 2,100mg sodium. 10 Louisiana Rub wings are 1,100 calories with 100g protein and 1,400mg sodium. A 10-piece boneless wing order is 800–1,100 calories with 40g protein. A 10-piece tender order is 1,400–2,000 calories with 100g protein. Adding Seasoned Fries (495 cal) and Ranch Dip (324 cal) brings a 10-wing meal to 1,700–2,000+ calories. This is not medical advice — talk to your doctor.

What is the healthiest thing to eat at Wingstop?

The healthiest option at Wingstop is 6–10 Plain or Louisiana Rub classic wings, per official data. Plain wings are 90 calories each with 10g protein and only 30mg sodium — the lowest-sodium item on the menu. Louisiana Rub is 110 calories with 10g protein and 140mg sodium. Classic bone-in wings deliver 10g protein per wing for 90–120 calories, making them one of the best protein-per-calorie items in fast food. Skip the boneless wings (only 4g protein per wing), the loaded fries (495–684 calories per side), the Ranch Dip (324 cal, 34g fat), and the Chicken Sandwich (650–850 cal, 2,000–3,200mg sodium). Order water or Diet Coke (0 cal) instead of Coca-Cola (250 cal, 62g sugar). This is not medical advice — talk to your doctor.

How many calories are in Wingstop seasoned fries?

A regular order of Wingstop Seasoned Fries is 495 calories with 8g protein, 69g carbs, 21g fat, and 620mg sodium, per the chain's official nutrition guide. A large order is 899 calories with 14g protein, 126g carbs, 37g fat, and 1,060mg sodium. Cheese Fries (Regular) are 577 calories with 27g fat and 1,190mg sodium. Buffalo Ranch Fries are 612 calories with 32g fat and 1,720mg sodium. Louisiana Voodoo Fries are 684 calories with 38g fat and 1,270mg sodium. The fries are the highest-calorie side on the menu — skip them if you are tracking calories. This is not medical advice — talk to your doctor.

What can I order at Wingstop under 500 calories?

Order 4 Plain or Atomic classic wings (360 cal, 40g protein, 120–880mg sodium) with a Diet Coke (0 cal) for a full meal at 360 calories with 40g protein, per official data. Or order 5 Louisiana Rub wings (550 cal) if you can go slightly over 500. Do not add Seasoned Fries (495 cal), Ranch Dip (324 cal, 34g fat), or a Chicken Sandwich (650–850 cal) — any one of these pushes the meal over 500. Avoid boneless wings (80–90 cal each but only 4g protein) and tenders (140–200 cal each) — they have less protein per calorie than classic bone-in wings. The key mistake at Wingstop is ordering a combo that bundles fries and a drink, easily exceeding 1,000 calories. This is not medical advice — talk to your doctor.

How much sodium is in a Wingstop wing?

A single Wingstop classic bone-in wing ranges from 30mg to 310mg sodium depending on the flavor, per the chain's official nutrition guide. Plain is the lowest at 30mg, Mango Habanero is 80mg, Garlic Parm is 75mg, and Louisiana Rub is 140mg. Cajun is the highest at 310mg per wing. A 10-wing order of Cajun has 3,100mg sodium — over 100% of the daily 2,300mg limit. Boneless wings have 290–450mg sodium per wing. The Chicken Sandwich ranges from 1,720mg (Plain) to 3,940mg (Cajun) — both exceed the daily limit in a single sandwich. If you are watching sodium, choose Plain or Louisiana Rub classic wings and skip the fries and sauces. This is not medical advice — talk to your doctor.

Can I eat at Wingstop while trying to lose weight?

Yes. Order 6–10 classic bone-in wings in Plain, Atomic, or Louisiana Rub (90–110 cal each, 10g protein each) instead of a combo. Skip the Seasoned Fries (495 cal, 69g carbs), Cheese Fries (577 cal), Buffalo Ranch Fries (612 cal), and Ranch Dip (324 cal, 34g fat). Order water or Diet Coke (0 cal) instead of Coca-Cola (250 cal, 62g sugar). Avoid the Chicken Sandwich (650–850 cal, 2,000–3,200mg sodium) and boneless wings (only 4g protein per wing). A 6-wing Atomic order with water is 540 calories with 60g protein — high protein, moderate calories. A 10-wing Plain order is 900 calories with 100g protein and only 300mg sodium. The biggest mistake at Wingstop is ordering loaded fries and a sandwich, which can exceed 1,500 calories in one meal. This is not medical advice — talk to your doctor.

Restaurant Calculator · Build Your Own

Wingstop Nutrition Calculator

Build your Wingstop order wing by wing — classic bone-in, boneless, tenders, chicken sandwich, seasoned fries, loaded fries, dips and drinks. See live calories, protein, carbs, fat, sugar and sodium. All values from Wingstop's official published nutrition guide.

FoodIdentifier.com

Classic Bone-In Wings (per wing)

90 cal

Atomic — Classic Wing (1 pc)

P10g · C1g · F5g

90 cal

Cajun — Classic Wing (1 pc)

P10g · C0g · F5g

120 cal

Lemon Pepper — Classic Wing (1 pc)

P10g · C0g · F8g

110 cal

Louisiana Rub — Classic Wing (1 pc)

P10g · C0g · F7g

90 cal

Original Hot — Classic Wing (1 pc)

P10g · C0g · F5g

100 cal

Hickory Smoked BBQ — Classic Wing (1 pc)

P10g · C4g · F5g

Boneless Wings (per wing)

90 cal

Atomic — Boneless Wing (1 pc)

P4g · C7g · F5g

80 cal

Cajun — Boneless Wing (1 pc)

P4g · C6g · F5g

110 cal

Lemon Pepper — Boneless Wing (1 pc)

P4g · C6g · F7g

80 cal

Original Hot — Boneless Wing (1 pc)

P4g · C6g · F5g

Chicken Tenders (per tender)

150 cal

Atomic — Tender (1 pc)

P10g · C12g · F7g

200 cal

Lemon Pepper — Tender (1 pc)

P10g · C10g · F13g

140 cal

Original Hot — Tender (1 pc)

P10g · C10g · F7g

Chicken Sandwich

650 cal

Atomic Chicken Sandwich

P33g · C74g · F24g

850 cal

Lemon Pepper Chicken Sandwich

P32g · C67g · F50g

790 cal

Louisiana Rub Chicken Sandwich

P32g · C67g · F43g

Sides

495 cal

Seasoned Fries (Regular)

P8g · C69g · F21g

577 cal

Cheese Fries (Regular)

P9g · C42g · F27g

612 cal

Buffalo Ranch Fries (Regular)

P8g · C71g · F32g

684 cal

Louisiana Voodoo Fries (Regular)

P9g · C75g · F38g

202 cal

Fried Corn (Regular)

P6g · C24g · F9g

Dips, Drinks & Dessert

324 cal

Ranch Dip

P1g · C2g · F34g

250 cal

Coca-Cola (Fountain 21 oz)

P0g · C62g · F0g

0 cal

Diet Coke (Fountain 21 oz)

P0g · C0g · F0g

430 cal

Brownie

P6g · C49g · F24g

🧮 Your Order

Total Calories

0 items

Protein

Carbs

Fat

Sugar

Sodium

0mg

Tap items on the left to start building your Wingstop order.

Values are Wingstop's published per-piece estimates from their official Nutritional Information Guide. Classic and boneless wing items represent one wing — use the + button to add more. Actual portions may vary by location.

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Quick Answer

A single Wingstop classic bone-in wing has 90–120 calories with 10g protein, depending on the flavor, per official data. The lowest-calorie flavors are Atomic, Cajun, and Original Hot at 90 calories each. A 10-wing order of Atomic is 900 calories with 100g protein. Seasoned Fries (Regular) add 495 calories. Use the calculator above to build your exact meal.

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