As an appetizer, meal, party platter, or snack, chicken wings are a popular dish meat lovers enjoy. Chicken can be a lean, healthy protein source. However, does that mean chicken wings are healthy too? There is some debate.
The preparation of chicken wings is what generally doesn’t support the healthy side to eating them. Most are fried and smothered in sauces. The usual serving of chicken wings or a platter of them is 6 to 8 wings. To eat them all would add up to about 900 calories, 50 grams of fat, and 2 carbohydrates. Not all wings grilled or baked would be less fat. Preparation method reduces calorie count. Fat can be trimmed off some of the meat too. On the plus side, a medium chicken wing has about 9 grams of protein. Chicken is a complete protein source with all 9 essential amino acids. It also has B12 and Niacin.
The sauces for wings can contain oil and lots of sodium. Having the sauces served on the side of the wings can help offset having as much sauce overall. Dipping can be helpful or harmful depending on your dipping habits. Using lemon juice or vinegar for sauces/dips can be healthy alternatives. Sweet sauces tend to have more brown sugar, honey, and maple syrup which add to calories. Using more spices and herbs for sauces/dips can help lower calorie count. Popular options are garlic, cumin, chili powder, and paprika.
Many people tend to overeat when it comes to chicken wings. Chicken wings are not “filling” when eaten alone, so eating more to feel full often happens or eating more food in addition to chicken wings can happen.
Contamination is a concern with chicken wings. They are often cooked at lower temperatures which can increase the risk of foodborne illnesses. Cross contamination with their preparation between cutting boards and utensils should be watched.
There are even vegan options for wings. These might be made from cauliflower, eggplant, or chickpea. Again, preparation type and sauces/dips impact the nutritional profile of the wings. There is gluten free and soy free options.
Chicken wings vary in their healthy profile, just as they vary by so many flavors and types. There are ways to still enjoy chicken wings in a healthier manner. Chicken wings aren’t the healthiest part of chicken, but that doesn’t mean they can’t be part of your eating habits from time to time.
