Healthy ordering guide · official data
Healthiest Buffalo Wild Wings Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Buffalo Wild Wings by calories, protein and sodium, using Buffalo Wild Wings' own nutrition figures. "Filling" means at least 25 g of protein. Wings and Chicken Dippers here are plain: sauce or dry rub is extra, and the sauce list below shows what each adds to 6 wings. Updated Oct 2026.
In brief
The Short Answer
The lightest Buffalo Wild Wings meal with at least 25 g of protein is 2 count Grilled Chicken Dippers, no sauce: 100 calories, 25 g of protein and 760 mg of sodium.
For the most protein in 500 calories or less, order 5 count Grilled Chicken Dippers, no sauce: 61 g for 260 calories, with 1,910 mg of sodium.
Watching sodium? Among filling orders of 650 calories or less, the least sodium is in 6 Count Bone-In Wings (Flats Only), no sauce: 410 calories, 46 g of protein and 140 mg of sodium (6% of the 2,300 mg daily value).
Build your own Buffalo Wild Wings order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 2 count Grilled Chicken Dippers, no sauce | 100 cal | 25 g protein | 760 mg sodium | 25.0 |
| 3 count Grilled Chicken Dippers, no sauce | 160 cal | 37 g protein | 1,140 mg sodium | 23.1 |
| 5 count Grilled Chicken Dippers, no sauce | 260 cal | 61 g protein | 1,910 mg sodium | 23.5 |
| 2 count Spicy Chicken Dippers, no sauce | 330 cal | 22 g protein | 1,130 mg sodium | 6.7 |
| 6 Count Boneless Wings, no sauce | 360 cal | 29 g protein | 1,260 mg sodium | 8.1 |
| 2 count Original Chicken Dippers, no sauce | 380 cal | 25 g protein | 1,280 mg sodium | 6.6 |
| 6 Count Bone-In Wings (Flats Only), no sauce | 410 cal | 46 g protein | 140 mg sodium | 11.2 |
| Grilled Classic Chicken Sandwich | 410 cal | 27 g protein | 1,170 mg sodium | 6.6 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 5 count Grilled Chicken Dippers, no sauce | 260 cal | 61 g protein | 1,910 mg sodium | 23.5 |
| 6 Count Bone-In Wings (Drums Only), no sauce | 450 cal | 60 g protein | 180 mg sodium | 13.3 |
| 6 Count Bone-In Wings, no sauce | 430 cal | 53 g protein | 160 mg sodium | 12.3 |
| 6 Count Bone-In Wings (Flats Only), no sauce | 410 cal | 46 g protein | 140 mg sodium | 11.2 |
| 3 count Grilled Chicken Dippers, no sauce | 160 cal | 37 g protein | 1,140 mg sodium | 23.1 |
| 3 count Spicy Chicken Dippers, no sauce | 500 cal | 33 g protein | 1,700 mg sodium | 6.6 |
| 6 Count Boneless Wings, no sauce | 360 cal | 29 g protein | 1,260 mg sodium | 8.1 |
| Grilled Classic Chicken Sandwich | 410 cal | 27 g protein | 1,170 mg sodium | 6.6 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 6 Count Bone-In Wings (Flats Only), no sauce | 410 cal | 46 g protein | 140 mg sodium6% DV | 11.2 |
| 6 Count Bone-In Wings, no sauce | 430 cal | 53 g protein | 160 mg sodium7% DV | 12.3 |
| 6 Count Bone-In Wings (Drums Only), no sauce | 450 cal | 60 g protein | 180 mg sodium8% DV | 13.3 |
| 2 count Grilled Chicken Dippers, no sauce | 100 cal | 25 g protein | 760 mg sodium33% DV | 25.0 |
| 2 count Spicy Chicken Dippers, no sauce | 330 cal | 22 g protein | 1,130 mg sodium49% DV | 6.7 |
| 3 count Grilled Chicken Dippers, no sauce | 160 cal | 37 g protein | 1,140 mg sodium50% DV | 23.1 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 10 count Original Chicken Dippers, no sauce | 1,910 cal | 124 g protein | 6,380 mg sodium | 6.5 |
| 10 count Spicy Chicken Dippers, no sauce | 1,650 cal | 109 g protein | 5,670 mg sodium | 6.6 |
| Bacon Patty Melt | 1,300 cal | 60 g protein | 2,290 mg sodium | 4.6 |
| Triple-Bacon Cheeseburger | 1,200 cal | 72 g protein | 3,130 mg sodium | 6.0 |
| Bacon Mac & Cheese Burger | 1,160 cal | 63 g protein | 2,710 mg sodium | 5.4 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 10 count Original Chicken Dippers, no sauce | 1,910 cal | 124 g protein | 6,380 mg sodium277% DV | 6.5 |
| 10 count Spicy Chicken Dippers, no sauce | 1,650 cal | 109 g protein | 5,670 mg sodium247% DV | 6.6 |
| Buffalo Ranch Chicken Sandwich | 750 cal | 32 g protein | 3,820 mg sodium166% DV | 4.3 |
| 10 count Grilled Chicken Dippers, no sauce | 520 cal | 123 g protein | 3,810 mg sodium166% DV | 23.7 |
| Buffalo Ranch Chicken Wrap | 860 cal | 35 g protein | 3,240 mg sodium141% DV | 4.1 |
On your wings
Lighter Sauces and Dry Rubs
What each adds to 6 bone-in wings, lightest first.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Buffalo Dry Rub · for bone-in 6 wings | 5 cal | 0 g protein | 480 mg sodium | 0.0 |
| Chipotle BBQ Dry Rub · for bone-in 6 wings | 5 cal | 0 g protein | 360 mg sodium | 0.0 |
| Desert Heat® Dry Rub · for bone-in 6 wings | 5 cal | 0 g protein | 250 mg sodium | 0.0 |
| Lemon Pepper Dry Rub · for bone-in 6 wings | 5 cal | 0 g protein | 290 mg sodium | 0.0 |
| Salt & Vinegar Dry Rub · for bone-in 6 wings | 5 cal | 0 g protein | 540 mg sodium | 0.0 |
| Medium · for bone-in 6 wings | 30 cal | 0 g protein | 1,090 mg sodium | 0.0 |
| Hot BBQ (limited time) · for bone-in 6 wings | 35 cal | 0 g protein | 670 mg sodium | 0.0 |
| Hot · for bone-in 6 wings | 45 cal | 0 g protein | 1,100 mg sodium | 0.0 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Garden Side Salad, no dressing | 90 cal | 5 g protein | 115 mg sodium | 5.6 |
| Buffalo Chips, Regular | 370 cal | 6 g protein | 750 mg sodium | 1.6 |
| Crispy Battered French Fries, Regular | 370 cal | 5 g protein | 950 mg sodium | 1.4 |
| Potato Wedges, Regular | 370 cal | 6 g protein | 1,030 mg sodium | 1.6 |
| Carrots & Celery, with Ranch Dressing | 380 cal | 3 g protein | 680 mg sodium | 0.8 |
| Chips & Salsa | 520 cal | 8 g protein | 890 mg sodium | 1.5 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: 6 bone-in with Buffalo dry rub + celery | 450 cal | 54 g protein | 715 mg sodium | 12.0 |
| Small cauliflower wings, Asian Zing | 690 cal | 9 g protein | 1,800 mg sodium | 1.3 |
| 10 bone-in wings, Medium, celery + bleu cheese | 1,065 cal | 91 g protein | 2,525 mg sodium | 8.5 |
| 10 boneless wings, Honey BBQ, with ranch | 1,070 cal | 49 g protein | 3,430 mg sodium | 4.6 |
| All-American Cheeseburger and fries | 1,190 cal | 53 g protein | 2,990 mg sodium | 4.5 |
| 15 boneless, half Lemon Pepper, half Mango Habanero | 1,245 cal | 73 g protein | 4,635 mg sodium | 5.9 |
Healthy Buffalo Wild Wings FAQ
What is the healthiest thing to order at Buffalo Wild Wings?
The lightest Buffalo Wild Wings meal with at least 25 g of protein is 2 count Grilled Chicken Dippers, no sauce: 100 calories, 25 g of protein and 760 mg of sodium. For the most protein in 500 calories or less, order 5 count Grilled Chicken Dippers, no sauce: 61 g for 260 calories, with 1,910 mg of sodium. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in 6 Count Bone-In Wings (Flats Only), no sauce: 410 calories, 46 g of protein and 140 mg of sodium (6% of the 2,300 mg daily value). These picks rank calories, protein and sodium from Buffalo Wild Wings' own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Buffalo Wild Wings under 500 calories?
5 count Grilled Chicken Dippers, no sauce: 61 g of protein for 260 calories, with 1,910 mg of sodium. Close behind: 6 Count Bone-In Wings (Drums Only), no sauce (60 g, 450 calories) and 6 Count Bone-In Wings, no sauce (53 g, 430 calories).
How can I make my Buffalo Wild Wings order healthier?
Start with a lighter item that still has at least 15 g of protein, such as 2 count Grilled Chicken Dippers, no sauce (100 calories, 25 g), 3 count Grilled Chicken Dippers, no sauce (160 calories, 37 g), 5 count Grilled Chicken Dippers, no sauce (260 calories, 61 g). Go easy on the heaviest: 10 count Original Chicken Dippers, no sauce has 1,910 calories. Lighter sides like Garden Side Salad, no dressing (90 calories) and Buffalo Chips, Regular (370) keep the total down.
Which Buffalo Wild Wings sauce has the fewest calories?
On 6 bone-in wings, the lightest sauces and dry rubs include Buffalo Dry Rub (5 calories, 480 mg of sodium), Chipotle BBQ Dry Rub (5 calories, 360 mg of sodium), Desert Heat® Dry Rub (5 calories, 250 mg of sodium) and Lemon Pepper Dry Rub (5 calories, 290 mg of sodium).
Which Buffalo Wild Wings items are highest in sodium?
Among single main dishes, the saltiest are 10 count Original Chicken Dippers, no sauce (6,380 mg, 277% of the daily value), 10 count Spicy Chicken Dippers, no sauce (5,670 mg, 247% of the daily value), Buffalo Ranch Chicken Sandwich (3,820 mg, 166% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Buffalo Wild Wings healthy?
It depends on what you order. 29 of the 79 main dishes in our Buffalo Wild Wings calculator are 500 calories or less. The example orders in our calculator run from 450 calories (Lighter: 6 bone-in with Buffalo dry rub + celery) to 1,245 calories (15 boneless, half Lemon Pepper, half Mango Habanero). The lightest filling meal we found is 2 count Grilled Chicken Dippers, no sauce at 100 calories.
Your order, your numbers
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About This Guide
Every number comes from Buffalo Wild Wings' own published nutrition information, as used in our Buffalo Wild Wings calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.