Wingstop Macros: Complete Nutrition Guide for Wings, Fries & More

Wingstop has built an empire on wings—and for macro trackers, it’s arguably the best wing chain for hitting protein goals. With classic bone-in wings packing 7g protein each and dry rub options that don’t add hidden calories, Wingstop can be a protein powerhouse.

But watch out for the fries, sweet sauces, and boneless options that can throw off your macros. This guide breaks down everything on the Wingstop menu.

Why Wingstop Works for Macro Tracking

• High-protein classic wings – 7g protein per wing
• Dry rub options – Flavor without extra calories
• Transparent nutrition – Full macros available
• Simple menu – Easy to track what you’re eating
• No hidden ingredients – Wings are just wings

Wingstop Classic Wings Macros (Per Wing)

Dry Rub Flavors (Lowest Calorie)

Flavor	Calories	Protein (g)	Carbs (g)	Fat (g)
Plain	80	7	0	6
Lemon Pepper	90	7	1	7
Cajun	85	7	0	6
Garlic Parmesan	100	7	1	8

Hot Sauce Flavors

Flavor	Calories	Protein (g)	Carbs (g)	Fat (g)
Atomic	85	7	0	6
Original Hot	85	7	0	6
Mild	85	7	0	6
Louisiana Rub	90	7	1	7

Sweet & Sticky Sauces (Higher Calorie)

Flavor	Calories	Protein (g)	Carbs (g)	Fat (g)
Mango Habanero	105	7	6	6
Hickory Smoked BBQ	110	7	7	6
Hawaiian	100	7	5	6
Honey Mustard	105	7	5	7
Teriyaki	95	7	3	6

Best for macros: Plain, Atomic, or Original Hot (80-85 cal per wing) Avoid for macros: Hickory Smoked BBQ (adds 30 cal and 7g carbs per wing)

Wingstop Boneless Wings Macros (Per Piece)

Flavor	Calories	Protein (g)	Carbs (g)	Fat (g)
Plain	55	3	4	3
Atomic	55	3	4	3
Original Hot	55	3	4	3
Lemon Pepper	60	3	5	3
Mango Habanero	65	3	7	3
Hickory Smoked BBQ	70	3	8	3
Garlic Parmesan	65	3	5	4

Why classic is better: Boneless wings are breaded, giving you 3g protein vs 7g in classic wings. For the same protein, you’d need to eat more than double the boneless pieces (and calories).

The Math: Classic vs Boneless

Order	Calories	Protein	Carbs
10 Classic Plain Wings	800	70g	0g
10 Boneless Plain Wings	550	30g	40g

Classic wings deliver 2x the protein with zero carbs. Boneless isn’t the macro-friendly option it seems.

Wingstop Chicken Tenders Macros

Tenders	Calories	Protein (g)	Carbs (g)	Fat (g)
3 Piece	330	26	16	17
4 Piece	440	35	21	23

Per tender: ~110 calories, 9g protein, 5g carbs, 6g fat

Tenders are a solid option—more protein per piece than boneless wings and less carbs than expected.

Wingstop Fries Macros

Fries	Calories	Protein (g)	Carbs (g)	Fat (g)
Regular Fries	330	4	43	15
Large Fries	590	7	77	27
Regular Cajun Fries	330	4	43	15
Large Cajun Fries	590	7	77	27
Louisiana Voodoo Fries	1,030	22	88	66
Cheese Fries	470	10	46	27

Warning: Louisiana Voodoo Fries are 1,030 calories—more than half a day’s intake for many people. Skip or share.

Wingstop Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Veggie Sticks (Celery/Carrots)	10	0	2	0
Corn	160	4	27	5
Coleslaw	220	2	25	13
Baked Beans	240	8	43	4
Potato Salad	270	4	28	16

Best side: Veggie sticks (10 cal) for volume Skip: Potato salad and coleslaw are calorie-dense with little protein

Wingstop Dipping Sauces Macros

Sauce	Calories	Carbs (g)	Fat (g)
Ranch	150	2	15
Bleu Cheese	160	1	17
Honey Mustard	130	11	9
BBQ Sauce	60	13	0
Hot Sauce	5	0	0
Buffalo	25	0	2

Best sauces: Hot Sauce (5 cal) or Buffalo (25 cal) Watch out: Ranch adds 150 calories per container—that can add up fast with multiple dips

Wingstop Drinks Macros

Drink (20oz)	Calories	Carbs (g)
Coke	240	65
Sprite	230	63
Diet Coke	0	0
Sweet Tea	160	42
Unsweetened Tea	0	0

Best choice: Diet drinks or unsweetened tea (0 calories)

Best Wingstop Orders by Goal

Best High-Protein Wingstop Order

Protein Stack

• 12 Classic Plain Wings
• Veggie sticks
• Hot sauce for dipping

Macros: 970 calories | 84g protein | 2g carbs | 72g fat

Best Low-Calorie Wingstop Order (Under 600 Cal)

Light & Lean

• 6 Classic Atomic Wings
• Veggie sticks
• Buffalo sauce

Macros: 535 calories | 42g protein | 2g carbs | 38g fat

Best Keto Wingstop Order

Zero-Carb Feast

• 10 Classic Lemon Pepper Wings
• Extra veggie sticks
• Bleu cheese (use sparingly)

Macros: 1,060 calories | 70g protein | 12g carbs | 78g fat

Best Balanced Wingstop Order

Smart Combo

• 8 Classic Original Hot Wings
• Regular fries (split with someone)

Macros: 845 calories | 58g protein | 22g carbs | 50g fat

How to Customize Your Wingstop Order

To Maximize Protein:

• Classic wings only – 7g protein per wing vs 3g boneless
• Order more wings – It’s protein-efficient calories
• Skip fries – Use those calories for more wings
• Tenders – 9g protein per tender

To Minimize Calories:

• Dry rub flavors – Plain, Lemon Pepper, Cajun
• Hot sauce flavors – Atomic, Original Hot, Mild
• Skip sweet sauces – Save 20-30 cal per wing
• No fries – Save 330-590 calories
• Hot sauce dip – Only 5 calories vs 150 for ranch
• Veggie sticks – 10 calories for crunch

To Reduce Carbs:

• Classic wings – 0 carbs with dry rub/hot sauce
• Avoid boneless – 4g+ carbs per piece
• Skip sweet sauces – 3-7g carbs per wing
• No fries – 43-77g carbs saved
• Skip baked beans – 43g carbs

To Make It More Filling:

• Prioritize classic wings – More protein = more satiety
• Get extra veggie sticks – Volume without calories
• Drink water – Helps fill you up
• Order tenders + wings combo – Variety helps satisfaction

Complete Wingstop Meal Combinations

Meal	Calories	Protein	Carbs	Fat
6 Classic Plain Wings	480	42g	0g	36g
10 Classic Lemon Pepper Wings	900	70g	10g	70g
8 Atomic Wings + Regular Fries	1,010	60g	43g	63g
4 Tenders + Veggie Sticks	450	36g	18g	24g
10 Boneless Hot + Large Fries	1,140	37g	117g	57g
12 Classic BBQ Wings + Voodoo Fries	2,350	106g	172g	138g

Note: That last combo shows how quickly Wingstop can go wrong—2,350 calories in one meal.

Wing Count Guide

How many wings should you order?

Wings	Calories (Plain)	Protein	Good For
4	320	28g	Snack
6	480	42g	Light meal
8	640	56g	Regular meal
10	800	70g	Protein-focused meal
12	960	84g	High-protein feast

Pro tip: 8-10 classic wings is a solid meal with 56-70g protein for 640-800 calories.

Wingstop vs Buffalo Wild Wings

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

Wingstop has slightly higher-calorie classic wings but lower-calorie fries. Check our Buffalo Wild Wings guide for comparison.

Common Wingstop Ordering Mistakes

1. Choosing boneless for “health” – Less protein, more carbs
2. Sweet sauces on everything – Adds 20-30 cal per wing
3. Louisiana Voodoo Fries – 1,030 calories
4. Ranch with every wing – 150 cal adds up fast
5. Large fries as a side – 590 calories
6. Ignoring dry rub options – They’re the best for macros
7. Not counting sauce calories – They matter

The Flavor Calorie Spectrum

From lowest to highest calories per wing:

1. Plain – 80 cal (baseline)
2. Atomic/Hot/Mild – 85 cal (+5)
3. Lemon Pepper/Cajun – 85-90 cal (+5-10)
4. Garlic Parmesan – 100 cal (+20)
5. Teriyaki – 95 cal (+15)
6. Hawaiian – 100 cal (+20)
7. Honey Mustard – 105 cal (+25)
8. Mango Habanero – 105 cal (+25)
9. Hickory Smoked BBQ – 110 cal (+30)

Rule of thumb: Dry rubs and hot sauces = best for macros. Sweet/sticky sauces = 20-30 extra calories per wing.

The Bottom Line

Wingstop is one of the best fast food options for protein-focused macro tracking—if you order smart. Classic bone-in wings with dry rubs or hot sauces deliver excellent protein at reasonable calories, while sweet sauces and fries can derail your goals.

Key takeaways:

• Classic wings = 7g protein per wing, 0 carbs with dry rub
• Boneless is a trap – Less protein, more carbs
• Dry rubs and hot sauces are best (Plain, Atomic, Lemon Pepper)
• Skip Louisiana Voodoo Fries – 1,030 calories
• Hot sauce > Ranch – 5 cal vs 150 cal per dip
• 8-10 wings is a solid protein meal (56-70g protein)

Whether you’re following a flexible dieting plan or tracking macros strictly, Wingstop’s classic wings are a protein-lover’s dream.

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

Looking for more wing options? Check out our guide to Buffalo Wild Wings macros. Craving something different? See our guides to Chick-fil-A macros and Five Guys macros.