High-protein Wingstop: protein in every wing, tender and sandwich

Protein by format

Classic bone-in wings are the efficient choice: the same 10 g of protein as a tender at well under half the calories. Boneless wings are breaded, so you eat more breading and less chicken per piece, and protein per calorie is much lower.

Protein in common orders

Values use the Atomic flavor, one of the lightest. Richer flavors such as Lemon Pepper or Garlic Parmesan add calories but not protein.

How to get the most protein

• Order classic (bone-in) wings, not boneless.
• Pick a lighter flavor: Atomic, Cajun, Original Hot or Plain are 90 calories per wing.
• Skip sugary dips (honey mustard is 18 g sugar) and use ranch or plain veggie sticks.
• If you want one big item, the sandwich has 32 to 34 g of protein but 610 to 930 calories.

Classic wings also have bone weight, so the cooked weight is lower than the grams on the box suggest. Wingstop's guide lists serving weights for every item.

Getting protein without extra calories

Classic wings give the most protein per calorie in our comparison. Pair them with veggie sticks instead of fries, and choose a zero-calorie drink to keep the total in check.

If you want more volume, add tenders, which are higher in protein per piece than a single wing but also higher in carbs.

How we calculate protein

All protein figures come from Wingstop's nutrition guide. Per-100-calorie values are our own arithmetic on those numbers.