Buffalo Wild Wings Macros: Complete Nutrition Guide for Wings & More

Buffalo Wild Wings is the go-to spot for game day, but it’s also a minefield for macro trackers. With deep-fried appetizers, loaded nachos, and sugary wing sauces, a single meal can easily hit 2,000+ calories.

The good news? Traditional wings with the right sauces are actually solid for protein, and there are ways to navigate the menu without destroying your macros. This guide breaks down everything at BWW.

The Buffalo Wild Wings Macro Challenge

Before diving in, understand what makes BWW tricky:

• Appetizer portions are massive – Shared portions often feed 4-6
• Sugary sauces everywhere – Even “hot” sauces can hide sugar
• Boneless isn’t better – Breaded = more carbs, less protein
• Sides are calorie bombs – Fries, onion rings, cheese curds
• Sports bar atmosphere – Easy to overeat while watching the game

But with strategic ordering, BWW can work for macro tracking.

Buffalo Wild Wings Traditional Wings Macros (Per Wing)

Dry Rubs (Lowest Calorie)

Sauce	Calories	Protein (g)	Carbs (g)	Fat (g)
Plain	70	6	0	5
Desert Heat	75	6	1	5
Salt & Vinegar	75	6	1	5
Lemon Pepper	80	6	1	6
Chipotle BBQ (Dry)	80	6	2	5

Buffalo/Hot Sauces

Sauce	Calories	Protein (g)	Carbs (g)	Fat (g)
Blazin’	75	6	1	5
Wild	80	6	1	6
Hot	80	6	1	6
Medium	85	6	1	6
Mild	85	6	2	6
Hot BBQ	90	6	3	6

Sweet Sauces (Higher Calorie)

Sauce	Calories	Protein (g)	Carbs (g)	Fat (g)
Asian Zing	100	6	7	5
Thai Curry	95	6	5	6
Honey BBQ	100	6	8	5
Sweet BBQ	100	6	8	5
Teriyaki	95	6	6	5
Mango Habanero	95	6	5	6
Caribbean Jerk	90	6	4	6
Parmesan Garlic	110	6	2	9

Best for macros: Plain, Desert Heat, Blazin’, or Wild (70-80 cal per wing) Avoid: Parmesan Garlic, Honey BBQ, Asian Zing (90-110 cal with added sugar)

Buffalo Wild Wings Boneless Wings Macros (Per 3 Pieces)

Sauce	Calories	Protein (g)	Carbs (g)	Fat (g)
Plain	220	12	16	12
Blazin’	230	12	17	12
Wild/Hot	240	12	17	13
Medium/Mild	245	12	18	13
Asian Zing	280	12	28	12
Honey BBQ	290	12	30	12

Per boneless wing: ~75-95 calories, 4g protein, 5-10g carbs

Traditional vs Boneless Comparison

Wing Type (10 pieces)	Calories	Protein	Carbs
Traditional (Plain)	700	60g	0g
Boneless (Plain)	730	40g	53g

Traditional wins: More protein, zero carbs, same calories.

Buffalo Wild Wings Chicken Tenders Macros

Tenders	Calories	Protein (g)	Carbs (g)	Fat (g)
Hand-Breaded Tenders (3 pc)	390	31	21	19
Hand-Breaded Tenders (5 pc)	650	52	35	32

Per tender: ~130 calories, 10g protein, 7g carbs

Buffalo Wild Wings Burgers Macros

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
All-American Cheeseburger	800	43	53	47
Bacon Smash Burger	990	53	56	60
Southwest Black Bean Burger	810	26	78	44
Mushroom Swiss Burger	830	46	54	48

Note: Burgers come with fries. Ask for substitution to save calories.

Buffalo Wild Wings Salads Macros (Without Dressing)

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Salad	630	63	24	32
Caesar Salad	660	19	30	52
Garden Salad	180	6	17	11
Grilled Chicken Caesar	780	55	28	52

Best for macros: Grilled Chicken Salad (63g protein!)

Dressings

Dressing	Calories	Fat (g)
Ranch	160	17
Bleu Cheese	190	20
Light Italian	40	3
Caesar	170	18
Honey Mustard	180	15

Best choice: Light Italian (40 cal) or dressing on the side

Buffalo Wild Wings Appetizers Macros

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Cheese Curds	920	35	56	62
Onion Rings	1,200	13	117	74
Loaded Potato Skins	1,150	41	71	78
Mozzarella Sticks	810	35	59	49
Chips & Salsa	590	6	65	35
Spinach Artichoke Dip	1,090	29	74	76
Fried Pickles	580	8	46	41

Warning: Most appetizers are 800-1,200 calories. Share generously or skip.

Buffalo Wild Wings Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Regular Fries	470	5	55	26
Coleslaw	170	1	11	14
Carrots & Celery	25	1	6	0
Side Salad	90	3	8	6
Buffalo Chips	780	8	89	44
Corn on the Cob	190	5	32	7

Best side: Carrots & Celery (25 cal) or Side Salad (90 cal)

Buffalo Wild Wings Dipping Sauces Macros

Sauce	Calories	Carbs (g)	Fat (g)
Ranch	160	2	17
Bleu Cheese	190	2	20
Honey Mustard	180	13	15
Marinara	25	5	0
Buffalo	30	1	3
Hot Sauce	5	1	0

Best choices: Hot Sauce (5 cal), Marinara (25 cal), or Buffalo (30 cal)

Best Buffalo Wild Wings Orders by Goal

Best High-Protein BWW Order

Protein Feast

• Grilled Chicken Salad (light dressing on side)
• 6 Traditional Wild Wings

Macros: 1,150 calories | 99g protein | 30g carbs | 64g fat

Best Low-Calorie BWW Order (Under 600 Cal)

Light & Lean

• 6 Traditional Plain Wings
• Celery & Carrots
• Hot sauce for dipping

Macros: 445 calories | 37g protein | 8g carbs | 30g fat

Best Keto BWW Order

Zero-Carb Wing Night

• 10 Traditional Blazin’ Wings
• Extra celery & carrots
• Buffalo sauce

Macros: 780 calories | 60g protein | 11g carbs | 52g fat

Best Balanced BWW Order

Smart Game Day

• 8 Traditional Medium Wings
• Side Salad with Light Italian

Macros: 810 calories | 51g protein | 29g carbs | 54g fat

How to Customize Your BWW Order

To Maximize Protein:

• Traditional wings – 6g protein per wing
• Grilled Chicken Salad – 63g protein
• Hand-breaded tenders – 10g protein per tender
• More wings, fewer sides – Protein efficiency

To Minimize Calories:

• Dry rub flavors – Lowest calorie sauces
• Buffalo sauces – Lower than sweet sauces
• Skip appetizers – All are 600-1,200 cal
• Celery & carrots – Only 25 calories
• Hot sauce dip – 5 cal vs 160 for ranch
• Grilled chicken items – Less oil than fried

To Reduce Carbs:

• Traditional wings – Zero carbs with dry rub
• Avoid boneless – 5g+ carbs per piece
• Skip sweet sauces – 5-8g carbs per wing
• No fries or onion rings – 55-117g carbs
• Salads without croutons – Ask them to hold

Sports Bar Strategy:

• Order wings early (protein fills you up)
• Celery & carrots for mindless snacking
• Ask for sauces on the side
• Split appetizers with 3-4 people minimum
• Set a wing count before ordering

Complete BWW Meal Combinations

Meal	Calories	Protein	Carbs	Fat
6 Traditional Plain	420	36g	0g	30g
10 Traditional Wild	800	60g	10g	60g
Grilled Chicken Salad (no dressing)	630	63g	24g	32g
8 Wings + Regular Fries	1,110	53g	55g	74g
5 Tenders + Side Salad	740	55g	43g	38g
Cheese Curds (split 4 ways)	230	9g	14g	16g

Wing Count Guide for BWW

Wings	Calories (Plain)	Protein	Good For
4	280	24g	Light snack
6	420	36g	Light meal
8	560	48g	Regular meal
10	700	60g	Solid protein meal
15	1,050	90g	High-protein feast
20	1,400	120g	Sharing/cheat meal

Buffalo Wild Wings vs Wingstop

Item	BWW	Wingstop
Traditional Wing (plain)	70 cal, 6g protein	80 cal, 7g protein
Boneless Wing	75 cal, 4g protein	55 cal, 3g protein
Regular Fries	470 cal	330 cal
Ranch	160 cal	150 cal

Close comparison, but Wingstop has lower-calorie fries while BWW has slightly leaner wings.

Common BWW Ordering Mistakes

1. “Boneless are healthier” – They’re breaded, less protein
2. Appetizer to share “just for the table” – Still 200+ cal per person
3. Sweet sauces = more flavor – Also 20-30 more calories per wing
4. Ranch on every wing – 160 cal adds up fast
5. Fries as a side – 470 calories
6. Ignoring the salads – Grilled Chicken has 63g protein
7. Unlimited wing deals – Can = unlimited calories

The Bottom Line

Buffalo Wild Wings can fit into macro tracking, but it requires discipline. Traditional wings with dry rubs or buffalo sauces are your best bet—high protein, low carbs, reasonable calories. The appetizers, boneless wings, and sweet sauces are where things go wrong.

Key takeaways:

• Traditional wings = 6g protein per wing, 0 carbs with dry rub
• Boneless is a trap – Breaded = less protein, more carbs
• Dry rubs and buffalo sauces are best (Plain, Blazin’, Wild)
• Skip appetizers – 800-1,200 calories each
• Hot sauce > Ranch – 5 cal vs 160 cal
• Grilled Chicken Salad – Secret MVP at 63g protein

Whether you’re following flexible dieting or strict macro counting, BWW’s traditional wings can be part of your plan.

Ready to see how BWW fits your daily targets? Use our free macro calculator.

Comparing wing spots? Check out our guide to Wingstop macros. Looking for other options? See our guides to Applebee’s macros and Chick-fil-A macros.