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Best High-Protein Buffalo Wild Wings Orders in 2026

The best high-protein Buffalo Wild Wings orders in 2026, from dry-rub bone-in wings to the grilled chicken sandwich, with official calories and protein.

Reviewed by Menu Scan Editorial TeamLast reviewed 7 min read

The short answer

The best high-protein order at Buffalo Wild Wings in 2026 is 6 bone-in wings with a dry rub: about 435 calories and 53 grams of protein, based on the chain's nutrition guide. For a bigger meal, 10 bone-in wings with Buffalo Dry Rub are about 725 calories and 88 grams of protein. Skip the heavier sauces like Lemon Pepper and Parmesan Garlic, the ranch and the loaded appetizers.

Buffalo Wild Wings is one of the easier sit-down chains for protein, as long as you order bone-in wings. Six bone-in wings have 53 grams of protein for 430 calories before sauce, while six boneless wings have 29 grams for 360, plus more carbs and far more sodium.

The sauce and the dip decide the rest. A dry rub adds about 5 calories to six wings; a 2 fl oz cup of ranch adds 320. Here's what to order, using the Buffalo Wild Wings nutrition guide for August 18 to November 17, 2026.

What has the most protein at Buffalo Wild Wings?#

Bone-in wings have the most protein per calorie at Buffalo Wild Wings, at about 12 grams per 100 calories before sauce. Ten bone-in wings ordered as drums only have 100 grams of protein for 750 calories. Here's how the main items compare, from the chain's official nutrition guide:

Item Calories Protein Protein per 100 cal Sodium
10 Bone-In Wings (drums only) 750 100 g 13.3 g 300 mg
6 Bone-In Wings 430 53 g 12.3 g 160 mg
10 Bone-In Wings 720 88 g 12.2 g 270 mg
6 Bone-In Wings (flats only) 410 46 g 11.2 g 140 mg
Classic Chicken Wrap (pulled chicken) 680 56 g 8.2 g 2,000 mg
Beer Cheese Beef Cheesesteak 700 57 g 8.1 g 2,080 mg
6 Boneless Wings 360 29 g 8.1 g 1,260 mg
10 Boneless Wings 610 48 g 7.9 g 2,090 mg
Grilled Classic Chicken Sandwich 410 27 g 6.6 g 1,170 mg
3 Original Chicken Dippers 570 37 g 6.5 g 1,910 mg
Triple-Bacon Cheeseburger 1,200 72 g 6.0 g 3,130 mg
All-American Cheeseburger 820 48 g 5.9 g 2,040 mg
Honey BBQ Chicken Salad (with ranch) 1,060 60 g 5.7 g 2,960 mg
Chicken Caesar Salad (with dressing) 1,020 56 g 5.5 g 3,890 mg

Nutrition from the Buffalo Wild Wings Nutrition Guide (August 18 to November 17, 2026). Wing values are before sauce or dry rub and without celery, carrots or dressing; sandwiches and wraps are without fries; salad values include dressing. Some items are only at select locations.

What is the best high-protein meal at Buffalo Wild Wings?#

The best high-protein meal at Buffalo Wild Wings is 6 bone-in wings with a dry rub and celery: about 450 calories and 54 grams of protein. These orders are added up from the guide's published item values:

Order Calories Protein
6 Bone-In Wings + Desert Heat Dry Rub + celery sticks 450 54 g
6 Bone-In Wings (drums only) + Lemon Pepper Dry Rub 455 60 g
6 Bone-In Wings + Medium sauce 460 53 g
10 Bone-In Wings + Buffalo Dry Rub 725 88 g
Grilled Classic Chicken Sandwich + carrots and celery 445 28 g
Beer Cheese Beef Cheesesteak 700 57 g

The dry-rub wings are the best balance: lots of protein, little fat from sauce, and far less sodium than the sandwiches. Desert Heat adds 250 mg of sodium to six wings, versus 1,100 mg for Hot sauce. If you want something you can eat with your hands at a game, the Grilled Classic Chicken Sandwich keeps a full meal under 450 calories.

Are bone-in or boneless wings higher in protein at BWW?#

Bone-in wings are much higher in protein. Six bone-in wings have 53 grams for 430 calories; six boneless wings have 29 grams for 360. That's about 12 grams per 100 calories for bone-in against 8 for boneless.

Boneless wings also bring 20 grams of carbs and 1,260 mg of sodium for six, before any sauce, compared with 0 grams of carbs and 160 mg for six bone-in wings. If you prefer drums, ordering drums only raises the protein: six drums have 60 grams for 450 calories, while six flats have 46 grams for 410. For the same comparison at another wing chain, see our best high-protein Wingstop orders.

Which Buffalo Wild Wings sauces are lowest in calories?#

The dry rubs are the lowest calorie flavors at Buffalo Wild Wings, at 5 calories each on 6 bone-in wings. Among wet sauces, Medium is the lightest. Here's what each adds to 6 bone-in wings, from the nutrition guide:

  1. Dry rubs (Buffalo, Chipotle BBQ, Desert Heat, Lemon Pepper, Salt & Vinegar): 5 calories, 250 to 540 mg of sodium.
  2. Medium: 30 calories, 1,090 mg of sodium.
  3. Hot, Spicy Garlic: 45 calories each.
  4. Mild, Wild, Sweet BBQ, Blazin' Knockout: 50 calories each.
  5. Honey BBQ: 70 calories and 14 grams of sugar.
  6. Asian Zing: 90 calories and 19 grams of sugar.
  7. Original Buffalo: 110 calories.
  8. Parmesan Garlic: 130 calories; Lemon Pepper and Thai Curry sauces: 150.

None of the sauces add meaningful protein. Note that the Lemon Pepper sauce (150 calories) and the Lemon Pepper Dry Rub (5 calories) are different items, so say "dry rub" when you order.

Is the Buffalo Wild Wings grilled chicken sandwich high in protein?#

The Grilled Classic Chicken Sandwich is a solid but not outstanding protein choice, with 27 grams for 410 calories. It's the lightest sandwich on the menu; the crispy Classic Chicken Sandwich has 31 grams for 640 calories.

For more protein from a sandwich, the Beer Cheese Beef Cheesesteak and Beer Cheese Chicken Cheesesteak each have 57 grams, for 700 and 720 calories. The guide lists sandwiches without fries, which add 370 calories for a regular order. Carrots and celery are 35 calories, and a Garden Side Salad is 90 before dressing.

What should you skip at Buffalo Wild Wings when you want protein?#

Skip the loaded appetizers, the dressings and the fried sides. They add a lot of calories and sodium for little protein:

  1. Buffalo Chicken Tots: 2,110 calories and 7,090 mg of sodium for 57 grams of protein.
  2. Ultimate Nachos: 1,760 calories, 48 grams of protein.
  3. Onion Rings with B-Dubs Dip (appetizer): 1,350 calories, 11 grams of protein.
  4. Crispy Buffalo Chicken Salad with Bleu Cheese: 1,180 calories and 4,080 mg of sodium.
  5. Ranch (2 fl oz): 320 calories; Bleu Cheese (2 fl oz): 280 calories.

A regular order of Crispy Battered French Fries is 370 calories with 5 grams of protein. For drinks, unsweetened iced tea, Diet Pepsi and bottled water are 0 calories, and low-fat milk, where available, adds 8 grams of protein for 110.

Is Buffalo Wild Wings good for building muscle?#

Buffalo Wild Wings works for building muscle if you order bone-in wings with a dry rub or a light sauce, and skip the dips and loaded sides. Ten bone-in wings with a dry rub get you 88 grams of protein for about 725 calories.

Protein matters if you lift. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day. Watch the sodium once sauce goes on: Hot sauce on 10 bone-in wings adds 1,650 mg, most of the FDA's 2,300 mg daily limit. Our guide to high protein fast food compares the top orders across chains.

At a local wing bar or sports pub that doesn't post nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.

Frequently asked questions#

What has the most protein at Buffalo Wild Wings?#

Among single orders, 10 bone-in wings as drums only have the most protein at 100 grams, for 750 calories before sauce. The 30-count bone-in wings have 265 grams, but they're 2,160 calories and meant for sharing.

How much protein is in 6 bone-in wings at Buffalo Wild Wings?#

Six bone-in wings have 53 grams of protein and 430 calories before sauce, according to the Buffalo Wild Wings nutrition guide. A dry rub adds about 5 calories.

Are boneless wings or bone-in wings better for protein at BWW?#

Bone-in wings are better. Six bone-in wings have 53 grams of protein for 430 calories, while six boneless wings have 29 grams for 360 calories and 1,260 mg of sodium.

What is the lowest calorie sauce at Buffalo Wild Wings?#

The dry rubs are the lowest, at 5 calories on 6 bone-in wings. Medium is the lightest wet sauce at 30 calories, while Parmesan Garlic is 130 and Lemon Pepper sauce is 150.

How much protein is in the Buffalo Wild Wings Grilled Classic Chicken Sandwich?#

The Grilled Classic Chicken Sandwich has 27 grams of protein and 410 calories, without fries. The crispy Classic Chicken Sandwich has 31 grams for 640 calories.

Sources#

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