When I first went to Wingstop, I had no idea how many calories I was eating. I just liked the taste of their wings. But later, I wanted to eat a little healthy too. So, I started checking the Wingstop nutrition menu and learned a lot. That’s why I made this guide — to help people like you understand what you’re eating.
Let’s make it easy. No hard words. No boring data. Just simple facts that help you choose better at Wingstop.
Why You Should Know About Wingstop Nutrition?
Many people love Wingstop because of the flavor. But some items are very high in calories and fat. If you’re on a diet, or even just want to stay healthy, knowing what you eat is super important.
This blog will help you:
Wingstop Nutrition Facts Table (Updated)
Here’s a quick look at the most popular items and their calories:
|
Classic (Bone-In) Wings |
Calories |
|---|---|
|
Atomic Wings |
90 |
|
Cajun Wings |
90 |
|
Garlic Parm Wings |
120 |
|
Hawaiian Wings |
100 |
|
Hickory Smoked BBQ Wings |
100 |
|
Lemon Pepper Wings |
120 |
|
Louisiana Rub Wings |
110 |
|
Mango Habanero Wings |
100 |
|
Mild Wings |
120 |
|
Old Bay Wings |
100 |
|
Original Hot Wings |
90 |
|
Plain Wings |
90 |
|
Spicy Korean Q Wings |
100 |
|
Boneless Wings |
Calories |
|---|---|
|
Atomic Boneless Wings |
90 |
|
Cajun Boneless Wings |
80 |
|
Garlic Parm Boneless Wings |
110 |
|
Hawaiian Boneless Wings |
90 |
|
Hickory Smoked BBQ Boneless Wings |
90 |
|
Lemon Pepper Boneless Wings |
110 |
|
Louisiana Rub Boneless Wings |
100 |
|
Mango Habanero Boneless Wings |
90 |
|
Mild Boneless Wings |
110 |
|
Old Bay Boneless Wings |
100 |
|
Original Hot Boneless Wings |
80 |
|
Plain Boneless Wings |
80 |
|
Spicy Korean Q Boneless Wings |
90 |
|
Boneless Tenders |
Calories |
|---|---|
|
Atomic Boneless Tenders |
150 |
|
Cajun Boneless Tenders |
150 |
|
Garlic Parm Boneless Tenders |
210 |
|
Hawaiian Boneless Tenders |
160 |
|
Hickory Smoked BBQ Boneless Tenders |
170 |
|
Lemon Pepper Boneless Tenders |
200 |
|
Louisiana Rub Boneless Tenders |
180 |
|
Mango Habanero Boneless Tenders |
170 |
|
Mild Boneless Tenders |
200 |
|
Old Bay Boneless Tenders |
170 |
|
Original Hot Boneless Tenders |
140 |
|
Plain Boneless Tenders |
140 |
|
Spicy Korean Q Boneless Tenders |
170 |
|
Chicken Sandwich |
Calories |
|---|---|
|
Atomic Chicken Sandwich |
650 |
|
Cajun Chicken Sandwich |
640 |
|
Garlic Parmesan Chicken Sandwich |
890 |
|
Hawaiian Chicken Sandwich |
710 |
|
Hickory Smoked BBQ Chicken Sandwich |
730 |
|
Lemon Pepper Chicken Sandwich |
850 |
|
Louisiana Rub Chicken Sandwich |
790 |
|
Mango Habanero Chicken Sandwich |
740 |
|
Mild Chicken Sandwich |
870 |
|
Original Hot Chicken Sandwich |
630 |
|
Plain Chicken Sandwich |
610 |
|
Spicy Korean Q Chicken Sandwich |
720 |
|
Sides |
Calories |
|---|---|
|
Blue Cheese Dip |
330 |
|
Brownie |
430 |
|
Buffalo Ranch Fries, Large |
1,070 |
|
Buffalo Ranch Fries, Regular |
610 |
|
Cheddar Cheese Sauce Dip |
120 |
|
Cheese Fries, Large |
1,020 |
|
Cheese Fries, Regular |
580 |
|
Fried Corn, Large |
400 |
|
Fried Corn, Regular |
200 |
|
Honey Mustard Dip |
390 |
|
Louisiana Voodoo Fries, Large |
1,180 |
|
Louisiana Voodoo Fries, Regular |
680 |
|
Ranch Dip |
320 |
|
Seasoned Fries, Large |
900 |
|
Seasoned Fries, Regular |
500 |
|
Veggie Sticks, Carrots |
25 |
|
Veggie Sticks, Celery |
10 |
|
Beverages |
Calories |
|---|---|
|
Coke, Large |
400 |
|
Coke, Regular |
250 |
|
Diet Coke, Large |
0 |
|
Diet Coke, Regular |
0 |
|
Dr. Pepper, Large |
360 |
|
Dr. Pepper, Regular |
230 |
|
Fanta Orange, Large |
440 |
|
Fanta Orange, Regular |
280 |
|
Fanta Strawberry, Large |
450 |
|
Fanta Strawberry, Regular |
280 |
|
Gold Peak Southern Tea, Large |
390 |
|
Gold Peak Southern Tea, Regular |
260 |
|
Gold Peak Sweet Green Tea, Large |
320 |
|
Gold Peak Sweet Green Tea, Regular |
200 |
|
Gold Peak Unsweetened Tea, Large |
0 |
|
Gold Peak Unsweetened Tea, Regular |
0 |
|
Lipton Tea – Sweet, Large |
280 |
|
Lipton Tea – Sweet, Regular |
180 |
|
Minute Maid Lemonade, Large |
390 |
|
Minute Maid Lemonade, Regular |
240 |
|
Nestea Peach Tea, Large |
310 |
|
Nestea Peach Tea, Regular |
200 |
|
Nestea Raspberry Tea, Large |
310 |
|
Nestea Raspberry Tea, Regular |
200 |
|
Sprite, Large |
390 |
|
Sprite, Regular |
240 |
Note: Calories change based on sauce. Some sauces like Garlic Parmesan or Hickory BBQ have more calories than others like Original Hot or Lemon Pepper.
Wingstop Nutrition Guide: Healthier Choices
Let’s talk about better options if you want something healthy:
Low-Calorie Choices:
Avoid These If You’re On Diet:
Wingstop Nutrition and Calories by Flavor (Popular Sauces)
Some flavors have more calories than others. Here’s a simple breakdown:
|
Flavor |
Calories (per wing) |
Fat (g) |
|---|---|---|
|
Lemon Pepper |
70–80 |
6–7 |
|
Original Hot |
60–70 |
5 |
|
Garlic Parmesan |
100+ |
9–10 |
|
Hickory Smoked BBQ |
90–110 |
8 |
|
Mango Habanero |
85–95 |
7 |
So, if you want fewer calories, try Original Hot or Lemon Pepper. Skip Garlic Parmesan if you’re watching fat.
My Own Experience
Let me share something. A few months ago, I used to eat Wingstop without thinking. But once, I saw that my 10-piece garlic wings with fries and ranch were over 1400 calories. That shocked me. After that, I started checking calories before ordering. Now, I enjoy my meal and stay healthy. You can too — just use this guide.
Download Wingstop Nutrition PDF Menu
If you want the full menu with all calories, fat, sodium, and protein in one place, I’ve made a simple PDF. You can keep it on your phone and check before eating.
FAQs – Wingstop Nutrition Menu
Final Thoughts
You don’t have to stop eating what you love. Just be smart. Now that you’ve seen this Wingstop Nutrition Guide, you can:
It’s all about balance. Save this blog, share it with friends, and use the PDF guide before your next Wingstop order.