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Baked Chicken Wings

Baked Chicken Wings

EverydayCooked

Baked chicken wings are a lean protein option prepared by oven-roasting wings until the skin becomes crisp while retaining tender, juicy meat. This cooking method significantly reduces fat content compared to traditional fried wings, though nutritional values vary based on seasoning rubs or sauces. A typical serving provides high-quality protein with minimal carbohydrates, making them adaptable to low-carb, keto, or high-protein diets when prepared with simple spices rather than sugary glazes.

Macro Impact

A 3 oz serving contains 216 calories, 20g protein, 0g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 216 calories?
Walking3.5 mph, moderate pace
50 min
YogaModerate effort, gentle pace
37 min
SwimmingModerate effort, freestyle
28 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
25 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories216
% Daily Value*
Total Fat14g
18%
Saturated Fat4g
21%
Trans Fat0.1g
Polyunsaturated Fat3g
Monounsaturated Fat7g
Cholesterol120mg
40%
Sodium83mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D0.2mcg
1%
Calcium15mg
1%
Iron0.7mg
4%
Potassium180mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
7 / 31 g
21%
Polyunsaturated
3 / 23 g
13%
Saturated
4 / 23 g
18%
Trans
0 g
Cholesterol
120 / 300 g
40%
Omega 3
0 / 5 g
5%
Omega 6
3 / 19 g
17%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
62%
Leucine
2 / 3 g
54%
Lysine
2 / 2 g
82%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
51%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
5 / 15 mg
36%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
1 / 1 mg
36%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
0 / 2 mcg
12%
Folate
8 / 400 mcg
2%
Vitamin A
10 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
5%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
0%
Phosphorous
125 / 700 mg
18%
Potassium
180 / 3k mg
6%
Selenium
22 / 55 mcg
39%
Sodium
83 / 2.3k mg
4%
Zinc
1 / 10 mg
15%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
2 / 150 mcg
1%
Chlorine
60 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
50 g
Caffeine
0 mg
Choline
94 mg
Taurine
30 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chicken, broilers or fryers, wing, meat and skin, cooked, roasted. USDA Standard Reference, Legacy. Food ID 173630.
  2. 2.Chicken, broiler, wing, meat and skin, roasted. Canadian Nutrient File. Food ID 629.
  3. 3.Chicken, wing, lean flesh, skin & fat, baked, no added fat. Australian Nutrient Database. Public Food Key F002850.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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