Wingstop calories, fat, carbs, protein and sodium for every wing, tender and sandwich — from the chain’s published guide, with the board-vs-guide conflicts stated. The headline: a classic wing runs 90 to 120 calories depending on flavor, with 10 grams of protein in every one, while a boneless piece runs 80 to 110 calories with only 4 to 5 grams of protein. The format you pick matters more than the flavor.
Three companion guides go deeper: the Wingstop menu guide lists the full board with typical prices, the Wingstop secret menu collects the fan builds regulars order by recipe, and the Wingstop coupons and deals guide explains how Club Wingstop and the weekday boneless price save you money.
Classic Wings Nutrition
Per single classic (bone-in) wing, from Wingstop’s Nutritional Guide dated April 11, 2025. Every classic wing carries 10 grams of protein regardless of flavor — the flavor moves calories and sodium, not protein. The spread between the lightest and heaviest flavor is 30 calories per wing, or 300 across a 10-piece order — roughly a small side of fries.
| Flavor | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|
| Cajun | 90 | 10 | 310 |
| Original Hot | 90 | 10 | 230 |
| Atomic | 90 | 10 | 220 |
| Plain | 90 | 10 | 30 |
| Hickory Smoked BBQ | 100 | 10 | 150 |
| Hawaiian | 100 | 10 | 85 |
| Spicy Korean Q | 100 | 10 | 135 |
| Mango Habanero | 100 | 10 | 80 |
| Louisiana Rub | 110 | 10 | 140 |
| Lemon Pepper | 120 | 10 | 210 |
| Garlic Parmesan | 120 | 10 | 75 |
| Hot Honey Rub | 120 | 10 | 160 |
| Mild | 120 | 10 | 160 |
Boneless Wings Nutrition
Per single boneless piece. Boneless pieces are smaller and breaded, so they carry fewer calories and less protein per piece than classic wings — and several times the sodium in the same flavor, because breading is the main sodium driver. Plain is the lightest boneless piece at 80 calories and 230 mg sodium; Cajun is the saltiest at 450 mg.
| Flavor | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|
| Cajun | 80 | 4 | 450 |
| Original Hot | 80 | 4 | 390 |
| Plain | 80 | 4 | 230 |
| Hickory Smoked BBQ | 90 | 5 | 330 |
| Hawaiian | 90 | 4 | 270 |
| Spicy Korean Q | 90 | 5 | 320 |
| Mango Habanero | 90 | 4 | 270 |
| Atomic | 90 | 4 | 380 |
| Louisiana Rub | 100 | 4 | 260 |
| Lemon Pepper | 110 | 4 | 290 |
| Garlic Parmesan | 110 | 4 | 260 |
| Hot Honey Rub | 110 | 4 | 360 |
| Mild | 110 | 4 | 330 |
Crispy Tenders Nutrition
Per single tender. Tenders are breaded, so wheat is listed as an allergen in every flavor, and they run roughly double a classic wing per piece — 140 to 220 calories each, with 10 grams of protein. Original Hot and Plain are the lightest tenders at 140 calories; Hot Honey Rub is the heaviest at 220. Cajun tenders carry the most sodium at 1,020 mg per tender.
| Flavor | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|
| Plain | 140 | 10 | 470 |
| Original Hot | 140 | 10 | 870 |
| Cajun | 150 | 10 | 1,020 |
| Atomic | 150 | 10 | 850 |
| Hawaiian | 160 | 10 | 580 |
| Hickory Smoked BBQ | 170 | 10 | 710 |
| Spicy Korean Q | 170 | 10 | 680 |
| Mango Habanero | 170 | 10 | 570 |
| Louisiana Rub | 180 | 10 | 540 |
| Lemon Pepper | 200 | 10 | 620 |
| Mild | 200 | 10 | 730 |
| Garlic Parmesan | 210 | 10 | 550 |
| Hot Honey Rub | 220 | 10 | 780 |
Chicken Sandwich Nutrition
Per single sandwich. The sandwich is the heaviest single item on the board: 610 calories for Plain up to 930 for Hot Honey Rub, with 32 to 34 grams of protein — and sodium that dwarfs everything else, from 1,720 mg (Plain) to 3,940 mg (Cajun). The bun, pickles and sauce on top of the breaded fillet are what drive it: a Cajun sandwich carries over a day and a half of the FDA’s 2,300 mg daily sodium value on its own.
| Flavor | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|
| Plain | 610 | 32 | 1,720 |
| Original Hot | 630 | 33 | 3,340 |
| Cajun | 640 | 33 | 3,940 |
| Atomic | 650 | 33 | 3,230 |
| Hawaiian | 710 | 33 | 2,150 |
| Spicy Korean Q | 720 | 34 | 2,570 |
| Hickory Smoked BBQ | 730 | 34 | 2,680 |
| Mango Habanero | 740 | 32 | 2,120 |
| Louisiana Rub | 790 | 32 | 2,020 |
| Lemon Pepper | 850 | 32 | 2,320 |
| Mild | 870 | 32 | 2,750 |
| Garlic Parmesan | 890 | 34 | 2,060 |
| Hot Honey Rub | 930 | 33 | 2,970 |
Sides, Dips & Dessert Nutrition
Dips are where lighter orders go wrong: a regular ranch cup is 320 calories and a regular bleu cheese cup is 330 — more than three classic wings each — while cheese sauce is only 120. A regular seasoned fries is 500 calories and a large Louisiana Voodoo Fries is 1,180. The large Buffalo Ranch Fries are the saltiest side at 2,710 mg sodium. For a light side, veggie sticks run 25 calories for a regular order; for a drink, diet sodas and unsweetened tea are zero, while a 20 oz full-sugar Coke is 250.
| Item | Calories | Sodium (mg) |
|---|---|---|
| Seasoned Fries, Regular | 500 | 620 |
| Seasoned Fries, Large | 900 | 1,060 |
| Cheese Fries, Large | 1,020 | 1,910 |
| Louisiana Voodoo Fries, Large | 1,180 | 1,870 |
| Buffalo Ranch Fries, Large | 1,070 | 2,710 |
| Cajun Fried Corn, 5 pc | 200 | 300 |
| Veggie Sticks, Regular | 25 | 45 |
| Ranch Dip, Regular | 320 | 870 |
| Bleu Cheese Dip, Regular | 330 | 570 |
| Honey Mustard Dip, Regular | 390 | 660 |
| Cheese Sauce Dip, Regular | 120 | 850 |
| Triple Chocolate Chunk Brownie | 430 | — |
Wingstop Allergen Information
Breading drives the allergen chart: every boneless wing and every tender lists wheat in all flavors, and the chicken sandwich adds a wheat bun. Classic bone-in wings do not list wheat. Milk appears in Garlic Parmesan wings, cheese fries, cheese sauce, ranch and bleu cheese dips and the sandwich. Egg appears in ranch and bleu cheese dips and in the sandwich bun and breading. Soy appears in several sauces and in the breading. Fryers are shared across wings, tenders, fries and corn, so cross-contact is possible on every fried item. There is no gluten-free breaded option — plain classic wings are the closest to a wheat-free order.
Conflicts & Method
Three conflicts are stated, not smoothed. First, the chicken sandwich: Wingstop’s nutrition guide lists it at 610–930 calories by flavor, while the chain’s menu-page listing prints 960–1,280 calories for the sandwich alone — a range that appears to bundle a dip. This guide uses the guide’s per-flavor figures. Second, per-wing calories differ across secondary sources: some calculators derive roughly 90 calories per wing on average from per-100-gram data, while Wingstop’s own guide lists 90–120 by flavor — this guide uses the guide’s per-flavor figures throughout. Third, Wingstop publishes no protein total for combos and no protein for drinks, so combo totals in this guide cover wings only where stated. Sugar and fiber are omitted where the guide does not publish them consistently across flavors. The guide’s serving weights are published per item; wing size varies by store and by day, so per-wing figures are typical, not exact.
Wingstop Nutrition Facts
- A classic Wingstop wing carries 10 grams of protein in every flavor — the same as a tender at well under half the calories.
- The lightest classic flavors are Cajun, Original Hot, Atomic and Plain at 90 calories per wing.
- The heaviest classic flavors are Lemon Pepper, Garlic Parmesan, Hot Honey Rub and Mild at 120 calories per wing.
- A plain classic wing carries just 30 mg of sodium — the lowest on the board.
- A Cajun chicken sandwich carries 3,940 mg of sodium — the highest single item on the board.
- Boneless pieces carry 4–5 grams of protein against a classic wing’s 10 — breading displaces chicken.
- A regular ranch cup (320 calories) costs more than three classic wings.
- Cheese sauce is the lightest dip at 120 calories for a regular cup.
- Large Buffalo Ranch Fries are the saltiest side at 2,710 mg sodium.
- Veggie sticks run 25 calories for a regular order — the lightest side on the board.
- The Triple Chocolate Chunk Brownie is 430 calories.
- Ten classic Cajun wings with no sides total 900 calories and 100 grams of protein.
- Six classic Cajun wings plus celery sticks total about 730 calories.
- Wingstop’s nutrition guide is dated April 11, 2025 — the latest published edition as of November 2026.
- Wingstop publishes no protein total for combos and no protein for drinks.
Wingstop Nutrition FAQs
How many calories are in a Wingstop wing?
90 to 120 calories per classic wing depending on flavor, and 80 to 110 per boneless piece. Ten classic wings run 900 to 1,200 calories before sides.
Which Wingstop flavor is lowest in calories?
Cajun, Original Hot, Atomic and Plain tie at 90 calories per classic wing. For boneless, Cajun, Original Hot and Plain tie at 80 per piece.
How much protein is in Wingstop wings?
10 grams per classic wing in every flavor, 4–5 grams per boneless piece, 10 grams per tender, and 32–34 grams per chicken sandwich.
What is the saltiest item at Wingstop?
The Cajun chicken sandwich at 3,940 mg sodium, followed by large Buffalo Ranch Fries at 2,710 mg. The FDA daily value is 2,300 mg.
Are Wingstop wings gluten-free?
No — boneless wings and tenders list wheat in every flavor, and fryers are shared. Plain classic wings are the closest to a wheat-free order, but they are cooked in shared fryers.
What is the lightest Wingstop order?
Six classic Original Hot wings with celery sticks and a diet drink runs about 550 calories. Swap fries for veggie sticks and skip the second dip to keep any order under 1,000.
How Wingstop Nutrition Compares
Against the other chicken chains on this site, Wingstop’s classic wing is the protein-per-calorie leader: a classic wing carries 10 grams of protein for 90–120 calories, while KFC’s menu and Popeyes’ menu lean on larger breaded pieces with more breading per bite, and Chick-fil-A’s menu centers on a grilled option Wingstop does not offer. The sodium warning travels too: Five Guys’ menu and Domino’s menu both run the same pattern — the loaded fries and the dips add more than the main item. Wingstop’s edge is the plain classic wing: 90 calories, 10 grams of protein, 30 mg of sodium — the lightest chicken item across the chains covered here.
The Bottom Line
Wingstop nutrition rewards one decision above all: order classic wings, not boneless, if you want protein per calorie — 10 grams per wing against 4–5 per boneless piece — and pick a lighter flavor if you want to shave 300 calories off a 10-piece order. Watch the sandwich sodium and the dip calories more than the wings themselves: a ranch cup and a large loaded fries can add more than the wings they accompany. For the full board with prices, see the Wingstop menu guide; for the builds that make the calories worth it, the Wingstop secret menu guide.
Wingstop, Atomic, Lemon Pepper, Louisiana Voodoo Fries and Buffalo Ranch Fries are trademarks of Wingstop Restaurants Inc. This site is not affiliated with or endorsed by Wingstop — nutrition figures are from Wingstop’s published guide dated April 11, 2025, and vary by restaurant.
