Wingstop Calories: Official Numbers Per Wing, by Flavor, Plus Fries and Dips

A Wingstop classic (bone-in) wing is 90 to 120 calories with 10g of protein, and the flavor decides where in that range it lands. A boneless wing is 80 to 110 calories but only 4g of protein. A full order runs from about 455 calories (3 Original Hot tenders with veggie sticks) to over 3,000. Every number comes from Wingstop's official US nutrition guide.

Official menu data

Wingstop publishes its numbers per piece and per flavor, so every table below is one wing, one tender, or one sandwich in that flavor. Multiply by your count.

Classic (bone-in) wings, per wing:

Flavor	Calories	Protein	Fat
Plain	90	10g	5g
Original Hot	90	10g	5g
Atomic	90	10g	5g
Cajun	90	10g	5g
Hawaiian	100	10g	5g
Hickory Smoked BBQ	100	10g	5g
Mango Habanero	100	10g	5g
Spicy Korean Q	100	10g	5g
Louisiana Rub	110	10g	7g
Garlic Parmesan	120	10g	8g
Hot Honey Rub	120	10g	8g
Lemon Pepper	120	10g	8g
Mild	120	10g	8g

Boneless wings, per piece:

Flavor	Calories	Protein	Carbs
Plain	80	4g	6g
Original Hot	80	4g	6g
Cajun	80	4g	6g
Atomic	90	4g	7g
Hawaiian	90	4g	8g
Mango Habanero	90	4g	9g
Spicy Korean Q	90	4g	8g
Hickory Smoked BBQ	90	5g	9g
Louisiana Rub	100	4g	6g
Garlic Parmesan	110	4g	6g
Hot Honey Rub	110	4g	8g
Lemon Pepper	110	4g	6g
Mild	110	4g	6g

Chicken tenders, per tender:

Flavor	Calories	Protein
Plain, Original Hot	140	10g
Atomic, Cajun	150	10g
Hawaiian	160	10g
Hickory Smoked BBQ, Mango Habanero, Spicy Korean Q	170	10g
Louisiana Rub	180	10g
Lemon Pepper, Mild	200	10g
Garlic Parmesan	210	10g
Hot Honey Rub	220	10g

Wingstop lists 0g of fiber for every wing and tender.

Chicken sandwich, by flavor:

Flavor	Calories	Protein	Fiber
Plain	610	32g	2g
Original Hot	630	33g	2g
Cajun	640	33g	2g
Atomic	650	33g	2g
Hawaiian	710	33g	2g
Spicy Korean Q	720	34g	2g
Hickory Smoked BBQ	730	34g	2g
Mango Habanero	740	32g	2g
Louisiana Rub	790	32g	2g
Lemon Pepper	850	32g	2g
Mild	870	32g	2g
Garlic Parmesan	890	34g	2g
Hot Honey Rub	930	33g	3g

Sides:

Item	Calories	Protein	Fiber
Veggie Sticks, celery (5 sticks)	10	1g	1g
Veggie Sticks, carrots (5 sticks)	25	1g	2g
Fried Corn, regular (5) / large (10)	200 / 400	6g / 12g	0g
Seasoned Fries, regular (10 oz) / large (18 oz)	500 / 900	8g / 14g	0g
Cheese Fries, regular / large	580 / 1,020	9g / 15g	0g
Buffalo Ranch Fries, regular / large	610 / 1,070	8g / 15g	0g
Louisiana Voodoo Fries, regular / large	680 / 1,180	9g / 16g	0g
Brownie	430	6g	3g

Dips (one 3.25 oz cup):

Dip	Calories	Protein
Cheddar Cheese Sauce	120	2g
Ranch	320	1g
Blue Cheese	330	4g
Honey Mustard	390	0g

Drinks (regular 20 oz / large 32 oz):

Drink	Calories
Diet Coke, Gold Peak Unsweet Tea, Lipton Tea (plain)	0 / 0
Lipton Sweet Tea	180 / 280
Minute Maid Lemonade	240 / 390
Sprite	240 / 390
Coke	250 / 400
Gold Peak Southern Tea	260 / 390

The guide has no rolls, so they are not listed here.

Dry rubs vs wet sauces: the flavor is the whole story

The chicken is the same in every flavor. A plain classic wing is 90 calories, and the flavor adds anywhere from 0 to 30. That sounds small until you multiply it: 10 Garlic Parmesan wings are 1,200 calories, and 10 Original Hot wings are 900, with exactly the same 100g of protein.

The official numbers split the flavors into three groups:

• No added calories (90 per wing): Original Hot, Atomic, and Cajun cost the same as a plain wing. The heat is free.
• Sweet sauces (100 per wing): Hawaiian, Hickory Smoked BBQ, Mango Habanero, and Spicy Korean Q add about 10 calories, mostly as 3 to 4g of carbs.
• Butter-style and rub flavors (110 to 120 per wing): Lemon Pepper, Garlic Parmesan, Mild, and Hot Honey Rub are 120, Louisiana Rub is 110. These carry 7 to 8g of fat per wing instead of 5.

Two things surprise people. First, "dry" does not mean light: both rubs in the guide, Louisiana Rub and Hot Honey Rub, are heavier than the wet Original Hot sauce. Second, Mild is one of the heaviest flavors. If you want the lightest flavor that still tastes like Wingstop, go hotter, not milder.

The same order shows up on the sandwich, where the flavor gap is 320 calories: Plain is 610 and Hot Honey Rub is 930.

Classic vs boneless: which is better?

Boneless looks lighter per piece (80 vs 90 for plain), but the pieces are smaller. Ten plain boneless wings are 800 calories with 40g of protein. Ten plain classic wings are 900 calories with 100g of protein. For 100 more calories you get 2.5 times the protein, and you skip the 60g of carbs that 10 boneless pieces carry.

If protein is the goal, classic wins easily. Tenders sit in between: at 140 calories and 10g of protein each, a plain tender has the same protein as a classic wing for 50 more calories. For how this stacks up against other chains, see the fast food protein index.

How to build a low-calorie order

Ranked by impact, all from the official guide:

1. Regular fries instead of large: saves 400 (500 vs 900). Going from large Voodoo Fries to regular Seasoned Fries saves 680.
2. Unsweet tea or Diet Coke instead of a large Coke: saves 400. Against a regular Coke, the saving is 250.
3. Celery instead of a cup of ranch: saves 310 (10 vs 320). If you need a dip, Cheddar Cheese Sauce at 120 saves 200 over ranch.
4. Original Hot, Atomic, or Cajun instead of Lemon Pepper, Garlic Parmesan, or Mild: saves 300 on 10 classic wings (900 vs 1,200).
5. Original Hot sandwich instead of Hot Honey Rub: saves 300 (630 vs 930).
6. Plain tenders instead of Hot Honey Rub: saves 400 on 5 tenders (700 vs 1,100).
7. Regular fried corn instead of large: saves 200.

Five orders under 700 calories

1. The hot six: 6 classic Original Hot + celery + carrots + unsweet tea. 540 + 10 + 25 + 0 = 575 calories, 62g protein
2. The Cajun plate: 4 classic Cajun + regular fried corn. 360 + 200 = 560 calories, 46g protein
3. The tender snack: 3 Original Hot tenders + celery + carrots. 420 + 10 + 25 = 455 calories, 32g protein
4. The plain sandwich: Plain chicken sandwich + Diet Coke. 610 + 0 = 610 calories, 32g protein
5. The Lemon Pepper fix: 5 classic Lemon Pepper + celery. 600 + 10 = 610 calories, 51g protein

No fries order fits here with wings: regular Seasoned Fries alone are 500. If you want fries, share them.

Five highest-protein orders

1. 8 classic Original Hot + 3 Original Hot tenders: 720 + 420 = 1,140 calories, 110g protein
2. 10 classic Atomic + celery + carrots: 900 + 10 + 25 = 935 calories, 102g protein
3. 8 classic Lemon Pepper + regular fried corn: 960 + 200 = 1,160 calories, 86g protein
4. Spicy Korean Q sandwich + 4 classic Spicy Korean Q: 720 + 400 = 1,120 calories, 74g protein
5. 5 plain tenders + celery + carrots: 700 + 10 + 25 = 735 calories, 52g protein

Number two is the efficient one: 102g of protein for 935 calories, because the hot flavors add nothing to the wing.

Real-world orders, broken down

The lean order: "6 classic wings, half original hot half mango habanero, veggie sticks, unsweet tea"

Component	Calories
Classic Original Hot, 3 wings	270
Classic Mango Habanero, 3 wings	300
Veggie Sticks, celery	10
Veggie Sticks, carrots	25
Gold Peak Unsweet Tea	0
Total	605

62g of protein and two flavors, for less than a cup of ranch and a regular fries.

The standard order: "10 boneless lemon pepper, regular fries, ranch, coke"

Component	Calories
Boneless Lemon Pepper, 10 pieces	1,100
Seasoned Fries, regular	500
Ranch dip	320
Coke, regular	250
Total	2,170

Only 49g of protein. Switch to classic Original Hot and drop the ranch, and the same meal is 1,650 with 108g.

The indulgent order: "10 classic garlic parm, large voodoo fries, ranch, large sprite"

Component	Calories
Classic Garlic Parmesan, 10 wings	1,200
Louisiana Voodoo Fries, large	1,180
Ranch dip	320
Sprite, large	390
Total	3,090

117g of protein, and more than a full day of calories for most people. The fries alone are nearly as much as the wings.

How to log Wingstop in Nouri

Wingstop is the hardest kind of order for a generic food search, because the number lives in two details nobody else knows: how many pieces, and which flavor. "Wingstop wings" could be 800 calories or 1,200. A restaurant order is easier to log by typing what you ordered than by any other method. You already know the count and the flavor; a camera only sees a pile of wings.

So write it like a note: "10 classic wings, half atomic half lemon pepper, regular fries, ranch." Nouri gives you calories and macros right away, one line per item, with its reasoning visible, so you can confirm it read classic and not boneless. If the table shared fries, add "ate about a third of the fries" and it recalculates. Nouri is iPhone (iOS only), and you can start a free trial.

With sauce on your fingers, voice is easier: "Hey Siri, track food in Nouri," then the order in one sentence, with the phone still locked. The card shows calories, macros, and what is left for today. A photo of the tray works when the wings are laid out clearly, and Nouri writes what it sees as a sentence first, so you can fix the flavor or the count before anything is logged.

Then on Sunday evening, the Nouri Report shows how wing night fit into the week: average calories and protein against your targets, days on target for your goal, and one clear focus for the next seven days.

FAQ

How many calories are in a Wingstop wing?

A classic bone-in wing is 90 to 120 calories with 10g of protein, depending on flavor. A boneless wing is 80 to 110 calories with 4 to 5g of protein.

How many calories in 10 Wingstop wings?

Ten classic wings run from 900 (Plain, Original Hot, Atomic, or Cajun) to 1,200 (Lemon Pepper, Garlic Parmesan, Mild, or Hot Honey Rub), all with 100g of protein. Ten boneless wings run from 800 to 1,100 with about 40g of protein.

How many calories in Wingstop Lemon Pepper wings?

120 per classic wing and 110 per boneless wing. Ten classic Lemon Pepper wings are 1,200 calories, 300 more than Original Hot.

How many calories in Wingstop Garlic Parmesan wings?

120 per classic wing, 110 per boneless wing, 210 per tender, and 890 for the sandwich. It is among the heaviest flavors on every format.

What is the lowest calorie flavor at Wingstop?

Original Hot, Atomic, and Cajun, at 90 per classic wing, the same as plain. Boneless Original Hot and Cajun are 80 per piece, also the same as plain.

Are Wingstop boneless wings healthier than classic?

Lower in calories per piece, but much lower in protein: 10 plain boneless are 800 calories with 40g, and 10 plain classic are 900 with 100g. For most goals, classic is the better choice.

How many calories in Wingstop fries?

Seasoned Fries are 500 for a regular and 900 for a large. Cheese Fries are 580 and 1,020, and Louisiana Voodoo Fries are 680 and 1,180.

How many calories in Wingstop ranch?

320 calories per 3.25 oz cup. Blue cheese is 330, honey mustard 390, and the cheddar cheese sauce is the lightest at 120.

How many calories in a Wingstop chicken sandwich?

610 for Plain up to 930 for Hot Honey Rub, with 32 to 34g of protein. Original Hot at 630 is the lightest flavored option.

How many calories in Wingstop tenders?

140 per tender for Plain or Original Hot, up to 220 for Hot Honey Rub, with 10g of protein each. Three Original Hot tenders are 420 calories.

What is the healthiest thing to order at Wingstop?

Classic wings in Original Hot, Atomic, or Cajun with veggie sticks and an unsweet drink. Six wings that way are 575 calories with 62g of protein. If you are weighing it against another chicken chain, our Popeyes calorie guide breaks down that menu the same way.

What is the easiest way to track Wingstop calories?

Tell Nouri the count and flavor in one sentence, typed or said to Siri, like "8 classic cajun, celery, no dip." It returns each item with calories, macros, and its reasoning, and your Sunday Nouri Report shows how wing night sat in your week.

Pick your count and flavor from the tables, then give Nouri the order as one line. New to counting? Start with Calorie Counting 101 and our guide on how to log restaurant meals. For more fried chicken, compare the KFC calorie guide and Raising Cane's calories.

Sources

• Wingstop Nutritional Guide (PDF, dated April 11, 2025, the version Wingstop's nutrition page serves): s3.amazonaws.com/wingstop.com/assets/static/WSR18-0009-Corporate-NutritionalGuide-JumboWings-HR_OFFICAL.pdf, linked from wingstop.com/nutrition (checked October 5, 2026)
• Values are per wing, per tender, per sandwich, or per listed side size, exactly as published. Rolls are not in the guide and are left out.
• All order totals are sums of the official per-item values above