The higher-protein, lower-carb picks and the ones to save for a treat, built from Wingstop's own published nutrition and Nishi's transparent GLP-1 scoring lens.
The moveOrder classic (bone-in) wings plain or in a dry rub, pick a 6 or 10 count, add veggie sticks, and skip the fries, the loaded sandwich, and the creamy dips.
Not affiliated with, sponsored by, or endorsed by Wingstop. "Wingstop" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Wingstop in their official US nutritional guide (per published piece or whole item). Menus change; verify in the restaurant (updated April 2025 (Wingstop's published US nutritional guide)).
The quick take
Wingstop works on a GLP-1 if you lead with classic (bone-in) wings, plain or dry-rubbed. Each classic wing is about 90 to 120 calories for 10 g of protein and 0 to 1 g of carbs, so a 6-count plain is roughly 540 calories and 60 g of protein. Everything here is fried, not grilled, so the real watch-outs are sodium and the sides: the chicken sandwich alone runs 1,720 mg of sodium plain and up to 3,940 mg, and the fries are 500 to 1,180 calories. Two honest traps: boneless wings are breaded, so they give you less protein and more carbs than classic bone-in, and the creamy dips (ranch, blue cheese) are 320 to 330 calories a cup. Get classic wings dry-rubbed, add carrots and celery, and skip the ranch.
6 Classic Wings (Plain)Best fit
60 g protein · 540 cal · 0 g carbs · 30 g fat · 0 g fiber
60 g protein · lots of protein for the calories · lower fat
Show the math
Protein60 gstrong at 30 g or morestrong
Protein density11.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat50% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium180 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
10 Classic Wings (Plain)Best fit
100 g protein · 900 cal · 0 g carbs · 50 g fat · 0 g fiber
100 g protein · lots of protein for the calories · lower fat
Show the math
Protein100 gstrong at 30 g or morestrong
Protein density11.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat50% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreok
Sodium300 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
10 Classic Wings (Original Hot)Best fit
100 g protein · 900 cal · 0 g carbs · 50 g fat · 0 g fiber
watch: 2300 mg sodium
Show the math
Protein100 gstrong at 30 g or morestrong
Protein density11.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat50% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density900 kcalflag if density under 4 and 300 kcal or moreok
Sodium2300 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
10 Classic Wings (Louisiana Rub)Good fit
100 g protein · 1100 cal · 0 g carbs · 70 g fat · 0 g fiber
watch: higher fat (57.3% of calories), 1400 mg sodium
Show the math
Protein100 gstrong at 30 g or morestrong
Protein density9.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat57.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1100 kcalflag if density under 4 and 300 kcal or moreok
Sodium1400 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6 Classic Wings (Lemon Pepper)Good fit
60 g protein · 720 cal · 0 g carbs · 48 g fat · 0 g fiber
watch: higher fat (60% of calories), 1260 mg sodium
Show the math
Protein60 gstrong at 30 g or morestrong
Protein density8.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat60% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium1260 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
3 Chicken Tenders (Plain)Good fit
30 g protein · 420 cal · 30 g carbs · 21 g fat · 0 g fiber
watch: 1410 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium1410 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
5 Chicken Tenders (Plain)Good fit
50 g protein · 700 cal · 50 g carbs · 35 g fat · 0 g fiber
watch: 2350 mg sodium
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density700 kcalflag if density under 4 and 300 kcal or moreok
Sodium2350 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Plain)Good fit
32 g protein · 610 cal · 66 g carbs · 24 g fat · 2 g fiber
watch: 1720 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1720 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Original Hot)Good fit
33 g protein · 630 cal · 68 g carbs · 25 g fat · 2 g fiber
watch: 3340 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreok
Sodium3340 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6 Boneless Wings (Plain)Lower fit
24 g protein · 480 cal · 36 g carbs · 27 g fat · 0 g fiber
watch: higher fat (50.6% of calories), 1380 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1380 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Sandwich (Garlic Parmesan)Lower fit
34 g protein · 890 cal · 71 g carbs · 52 g fat · 2 g fiber
watch: higher fat (52.6% of calories), energy-dense, low protein, 2060 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density890 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2060 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Seasoned Fries (Regular)Lower fit
8 g protein · 500 cal · 69 g carbs · 21 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density1.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat37.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium620 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheese Fries (Regular)Lower fit
9 g protein · 580 cal · 75 g carbs · 27 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density1.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat41.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1190 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published piece (1 classic wing or 1 tender, by flavor) or one whole published item (chicken sandwich, side); Wingstop publishes per-piece gram weights that vary slightly by flavor. Multi-piece orders shown in the menu list are the published per-piece value multiplied by the stated piece count.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Classic Wing, PlainLower fit
10 g protein · 90 cal · 5 g fat · 30 mg sodium
watch: higher fat (50% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density11.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat50% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium30 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, Original HotLower fit
10 g protein · 90 cal · 5 g fat · 230 mg sodium
watch: higher fat (50% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density11.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat50% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium230 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, AtomicLower fit
10 g protein · 90 cal · 5 g fat · 220 mg sodium
watch: higher fat (50% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density11.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat50% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium220 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, CajunLower fit
10 g protein · 90 cal · 5 g fat · 310 mg sodium
watch: higher fat (50% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density11.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat50% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium310 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, Hickory Smoked BBQLower fit
10 g protein · 100 cal · 5 g fat · 150 mg sodium
watch: higher fat (45% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density10 g per 100 kcalstrong at 10+, weak under 6strong
Fat45% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density100 kcalflag if density under 6 and 300 kcal or moreok
Sodium150 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, Louisiana RubLower fit
10 g protein · 110 cal · 7 g fat · 140 mg sodium
watch: higher fat (57.3% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density9.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat57.3% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium140 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, Lemon PepperLower fit
10 g protein · 120 cal · 8 g fat · 210 mg sodium
watch: higher fat (60% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat60% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density120 kcalflag if density under 6 and 300 kcal or moreok
Sodium210 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, Garlic ParmesanLower fit
10 g protein · 120 cal · 8 g fat · 75 mg sodium
watch: higher fat (60% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat60% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density120 kcalflag if density under 6 and 300 kcal or moreok
Sodium75 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Wing, MildLower fit
10 g protein · 120 cal · 8 g fat · 160 mg sodium
watch: higher fat (60% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat60% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density120 kcalflag if density under 6 and 300 kcal or moreok
Sodium160 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tender, PlainLower fit
10 g protein · 140 cal · 7 g fat · 470 mg sodium
watch: higher fat (45% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density7.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat45% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium470 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tender, Original HotLower fit
10 g protein · 140 cal · 7 g fat · 870 mg sodium
watch: higher fat (45% of calories), 870 mg sodium
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density7.1 g per 100 kcalstrong at 10+, weak under 6moderate
Fat45% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density140 kcalflag if density under 6 and 300 kcal or moreok
Sodium870 mginformational over 800 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tender, Lemon PepperLower fit
10 g protein · 200 cal · 13 g fat · 620 mg sodium
watch: higher fat (58.5% of calories)
Show the math
Protein10 gstrong at 25 g or morebelow 25 g
Protein density5 g per 100 kcalstrong at 10+, weak under 6low density
Fat58.5% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density200 kcalflag if density under 6 and 300 kcal or moreok
Sodium620 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, PlainLower fit
4 g protein · 80 cal · 4.5 g fat · 230 mg sodium
watch: higher fat (50.6% of calories)
Show the math
Protein4 gstrong at 25 g or morebelow 25 g
Protein density5 g per 100 kcalstrong at 10+, weak under 6low density
Fat50.6% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium230 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, Original HotLower fit
4 g protein · 80 cal · 4.5 g fat · 390 mg sodium
watch: higher fat (50.6% of calories)
Show the math
Protein4 gstrong at 25 g or morebelow 25 g
Protein density5 g per 100 kcalstrong at 10+, weak under 6low density
Fat50.6% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium390 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Boneless Wing, Lemon PepperLower fit
4 g protein · 110 cal · 7 g fat · 290 mg sodium
watch: higher fat (57.3% of calories)
Show the math
Protein4 gstrong at 25 g or morebelow 25 g
Protein density3.6 g per 100 kcalstrong at 10+, weak under 6low density
Fat57.3% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium290 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at Wingstop?
Classic (bone-in) wings, plain or in a dry rub. Each classic wing is about 90 to 120 calories for 10 g of protein and 0 to 1 g of carbs, so a 6-count plain is roughly 540 calories and 60 g of protein. Add carrots and celery and skip the ranch.
Are boneless wings a good pick?
Not as good as they sound. Boneless wings are breaded, so each is only 4 g of protein and 6 g of carbs, while a classic bone-in wing is 10 g of protein and 0 g of carbs for about the same calories. For protein per calorie, classic bone-in wins.
How do the tenders compare?
Plain chicken tenders are 140 calories and 10 g of protein each, but they are breaded, so they carry about 10 g of carbs a piece. They are a solid pick plain or dry-rubbed; the lemon pepper and garlic parmesan versions jump to 200 to 220 calories. Classic bone-in wings stay leaner on carbs.
Is the chicken sandwich okay on a GLP-1?
It's 32 g of protein, but even plain it's 610 calories, 66 g of carbs, and 1,720 mg of sodium, and the sauced versions balloon: the garlic parmesan sandwich is 890 calories and 52 g of fat. Treat it as an occasional order, get it plain, and skip the fries alongside.
What should I go easy on at Wingstop?
Sodium above all: the chicken sandwich runs 1,720 to 3,940 mg and the saltier sauces pile it on. Then the fries at 500 to 1,180 calories and the creamy ranch and blue cheese dips at 320 to 330 calories a cup. Lead with dry-rubbed classic wings and veggie sticks instead.
Cross-chain picks and head-to-heads, scored the same published way.
