Kristy is a license is granted registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.

You are watching: Eating healthy at buffalo wild wings


Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist." data-inline-tooltip="true">Barbie Cervoni MS, RD, CDCES, CDN
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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist.


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Buffalo Wild Wings has actually a call for tasty, high-fat bar food, but its substantial menu consists of some healthy salads, chicken dishes, and also even a black-bean burger. Many of the mains, sides, and also appetizers space high in calories, fat, saturated fat, and sodium. If girlfriend order selectively and practice portion control, you deserve to still discover something to suit your dietary needs. Low-sodium choices, however, space in short supply—even desserts are high in sodium.


To aid you make the best choices, nutrition and allergen details is listed for every menu item. Plus, if Buffalo Wild wings is ideal known because that its chicken wings, that has much more than 20 sauces and rubs to choose from.The bar food section has shareable items like nachos, tacos, corn dogs, potato wedges, and also fries. Because that menu options with greater calorie or salt counts,keep in psychic the portion sizes space large. Take into consideration sharing a dish v a girlfriend to help it fit right into your health goals.


Vegetarians and also people who protect against beef assets should be cautious around eating fried menu items. Buffalo Wild Wings supplies beef shortening in that is frying oil. Even items that might seem vegetarian or vegan, choose nacho chips or French fries, room not.


“Buffalo Wild wings specializes in fried foods, wings, burgers, and also beer. It’s best not to consume these regularly as they space high in calories, fat, and also sodium. Try lower calorie options on the food selection like next salads and also grilled chicken. When indulging in a less healthy option, think about sharing the food to lower the calorie and also fat content.”Barbie Cervoni, RD, CDE


Navigating the food selection

The Buffalo Wild Wings menu is divided into wings, tenders, bar food, burgers, sandwiches and also wraps, sides, greens, desserts, and also a children menu. Pick locations also offer a breakfast menu. 


What to Order & protect against at Buffalo Wild WingsMost Nutritious Options  Least Nutritious Options
Traditional WingsBoneless Wings
Naked Tenders Hand-Breaded Tenders
Chicken Street TacosHouse Sampler
Southwestern black color Bean BurgerCheese Curd Bacon Burger
Grilled Chicken BuffalitosPepper Jack Steak Wrap
Veggie SlawCheddar Cheese Curds v Southwestern Ranch Dressing
Garden Salad with White wine Vinaigrette + Add-On Protein Grilled ChickenSanta Fe Grilled Chicken Salad with Cilantro Lime Ranch Dressing
Traditional wings + Carrot pole or Mandarin Oranges + Water or Low-fat Milk Macaroni & Cheese + French Fries + Soda
Loaded ice cream CreamChocolate Fudge Cake
Water, Unsweetened Iced TeaTwisted Margarita
Desert HeatThai Curry
 Salt & Vinegar Seasoning

most Nutritious choice

If you’re in search of the healthiest meal at Buffalo Wild Wings, the grilled chicken Buffalitos' as whole nutrition profile provides it the ideal choice. However, keep in mind that that is still really high in salt at 1600mg, which is 100mg end the ideal amount encourage by the American love Association.


If girlfriend are complying with a low salt diet, note that there space very few main food selection items that contain much less than 1000 mg salt without multiple modifications.


The adhering to nutrition facts room from the Buffalo Wild wing Nutrition guide (last updated in may 2021).


Wings and also Tenders

Buffalo Wild wing is known for its chicken wings and tenders. Wings deserve to be ordered timeless or boneless; tenders have the right to be bespeak naked or hand-breaded; and diners can customize wings and also tenders with much more than 20 sauces and a range of dry seasonings. Traditional wings without any added seasoning space the lowest salt choice. Naked tenders room lowest in calories, yet still high in sodium because they space pre-seasoned v salt and pepper.


✓ naked Tenders

A tiny order of naked tenders (3 each) provides 160 calories, 1g fat, 0g saturated fat, 0g carbohydrate, 37g protein, and 1140mg sodium. A small order of traditional wings (6 wings) offers 430 calories, 24g fat, 8g saturated fat, 0g carbohydrate, 0g fiber, 53 g protein, and also 160mg sodium. This does no include any type of sauce or rub.


✗ Hand-Breaded Tenders

A small order of hand-breaded tenders (3 each) gives 490 calories, 24g fat, 9g saturated fat, 34g carbohydrate, 35g protein, and also 1490mg sodium. This does not encompass French fries. A tiny order that boneless wings (6 wings) gives 360 calories, 19g fat, 7g saturated fat, 20g carbohydrate, 29g protein, and 1260mg sodium.


Sauces/Seasonings

Buffalo Wild wings has an ext than 20 signature sauces and dry seasonings. This is whereby you have the right to customize your order to do it healthier. Most of the sauces room high in calories, added sugar, and sodium. Inspect the nutrition guide to make the best choice depending ~ above what you are trying to border (i.e., calories, sugar, sodium).


Portion manage is specifically important with sauces. The nutrition information listed below is based on the quantity you obtain with an bespeak of 6 timeless wings.


✓ Desert warm Seasoning

The Desert heat seasoning gives 5 calories, 0g fat, 0g saturation fat, 1g carbohydrate, 0g protein, and also 250mg sodium. While spicy, that is the lowest in calories and sodium contrasted to the various other sauces on the meny.


✗ Thai Curry Sauce

The Thai Curry sauce offers 150 calories, 14g fat, 2.5g saturation fat, 4g carbohydrate, 1g protein, and also 900mg sodium. The Salt and Vinegar seasoning provides 5 calories, 0g fat, 0g saturated fat, 1g carbohydrate, 0g protein, and 540mg sodium. All dry seasonings provide around 5 calories every serving, but this one has the highest possible sodium count.


Bar Food

This is wherein the highest caloric items are since the food in this section of the menu is design to be shared. The items in this ar are excessively high in salt (ranging indigenous 1180mg come 7070mg). The street taco contain the healthiest mix of ingredients yet are still end 2,000mg sodium. Order without cheese to reduced down on saturated fat and also sodium.


✓ Chicken Street taco

The chicken street tacos provide 570 calories, 36g fat, 7g saturation fat, 29g carbohydrate, 33g protein, and 2280mg sodium. Loaded with pulled chicken and pico de gallo, this dish attributes high protein and fresh vegetables to save it spicy and also tasty.


✗ residence Sampler

The home sampler offers 2620 calories, 156g fat, 59g saturated fat, 221g carbohydrate, 86g protein, and 6870mg sodium. This go not include the sauces offered on the side. V nachos, onion rings, mozzarella sticks, wings, and a range of sauces, this sodium- and also calorie-packed appetizer is intended to be mutual with her table.


Burgers

This section contains classic cheeseburgers and also signature burgers. The large portions that high-fat meat, high-calorie toppings, and also sauces can really include up here.


✓ Southwestern black Bean burger

The Southwestern black color bean burger provides 700 calories, 40g fat, 10g saturated fat, 63g carbohydrate, 30g protein, and 1810mg sodium. This vegetarian option is likewise the most nutritious an option relative to the various other burgers, although the is quiet high in calories, sodium, and also saturated fat.


These values will be lower if you omit the dressing and cheese. The patty alone gives 190 calories, 7g fat, 1g saturated fat, 22g carbohydrate, 17g protein, and also 540mg sodium.


✗ Cheese Curd Bacon burger

BWW"s cheese curd bacon burger offers 1210 calories, 83g fat, 35g saturation fat, 50g carbohydrate, 68g protein, and 2790mg sodium. Since it features all of the makings that a double burger with bacon—a twin patty, cheese, bacon, challah buns and fries—plus cheese curds, this burger has actually one that the highest possible sodium counts on the entire menu.


Sandwiches & Wraps

This ar of the menu contains a range of sandwiches and also wraps; all contain chicken or beef. Most are native 500 to 800 calories, but sodium is high for all. Opt for grilled chicken, if possible, and ask for sauces on the next to reduced down top top calories.


✓ Grilled Chicken Buffalitos

An order of grilled chicken Buffalitos provides 490 calories, 20g fat, 10g saturation fat, 37g carbohydrate, 41g protein, and also 1600mg sodium. This pulled chicken tacos incorporate house-made pico de gallo and your selection of sauces—just be mindful to pick seasoning the helps keep the dish healthy.


✗ Pepper Jack Steak pave

An order of the pepper jack steak wrap offers 1080 calories, 69g fat, 21g saturation fat, 60g carbohydrate, 56g protein, and also 2780mg sodium. V sirloin, southwestern ranch sauce, and also pepper hack cheese, this dish is just one of the highest in saturated fat and sodium.


political parties

The sides menu has a mix of fried items such together French fries and also onion rings as well as vegetable-based political parties such as the veggie slaw and also side salad. This is a great opportunity to include some vegetables to your order.


✓ Veggie Slaw

An order of veggie slaw offers 100 calories, 8g fat, 1g saturated fat, 4g carbohydrate, 1g protein, and 320mg sodium. Featuring 2 different types of cabbage, and also carrots and white alcohol vinaigrette, this side dish is both low in calories and also fat.


✗ Cheddar Cheese Curds

An order of cheddar cheese curds with Southwestern ranch dressing gives 920 calories, 78g fat, 30g saturated fat, 22g carbohydrate, 32g protein, and 2080mg sodium. But it"s best to protect against the battered and fried sides that are really high in calories, unhealthy fat, and sodium. Portion control is also an essential here; these sides space meant to it is in shared.


Greens

Entrée salads are a an excellent way to get vegetables in your meal, yet toppings and also dressings can frequently be a pitfall. Usage the restaurant"s Nutrition overview to make the finest choices, but in general, opting for vinaigrettes or irradiate dressings can keep calorie in check.


✓ Garden Salad

The garden salad with white alcohol vinaigrette and grilled chicken gives 510 calories, 29g fat, 5g saturated fat, 30g carbohydrate, 30g protein, and 1800mg sodium. Loaded v vegetables, but still high in sodium because of the vinaigrette, this high-fat salad is just one of the many nutritious ~ above the menu.


✗ Santa Fe Grilled Chicken Salad

The Santa Fe grilled chicken salad through cilantro lime ranch dressing gives 1000 calories, 61g fat, 14g saturation fat, 75g carbohydrate, 39g protein, and 2200mg sodium. Because that a low sodium option, omit the dressing and ask for oil and also lemon or vinegar, if available. Every salads come through garlic toast and croutons; leaving this out additionally cuts under on sodium and also carbs, if that is a priority because that you.


Kids' menu

The kids" menu contains smaller sections of consistent menu items; each comes with a side and beverage. Calories room moderate due to the fact that portions are smaller. Sodium is still an extremely high for most items, except for the timeless wings, i beg your pardon don"t have any included salt. Pick a side of carrot sticks or mandarin oranges and either water, low-fat milk, or 100% fruit juice for the healthiest enjoy the meal (instead of fries and also soda).


✓ traditional Wings enjoy the meal

Traditional wings (no dry seasoning, no sauce) gives 290 calories, 16g fat, 5g saturated fat, 0g carbohydrate, 35g protein, and 105g sodium. Add to this a side of carrot sticks, which offers 20 calories, 0g fat, 0g saturated fat, 5g carbohydrate, 0g protein, and 35mg sodium.


Finish the meal with a next of mandarin oranges, which includes 40 calories, 0g fat, 0g saturation fat, 9g carbohydrate, 0g protein, and also 0mg sodium. The complete meal it is provided a protein-rich and also vegetable-forward meal for kids.


✗ Macaroni and Cheese enjoy the meal

The kids" enjoy the meal macaroni and cheese dish offers 540 calories, 28g fat, 17g saturation fat, 52g carbohydrate, 19g protein, and 1130mg sodium. The comes with a side of French fries, which additionally contain 420 calories, 11g fat, 4.5g saturated fat, 78g carbohydrate, 4g protein, and 730mg sodium. This carb-heavy kids" meal contains 1,860mg the sodium and also 906 calories, so try to opt because that a different side when available to store the salt entry lower.


Desserts

The standard parts of desserts are very high in calories, saturated fat, and also sodium. If you gain dessert, re-publishing it through a friend!


✓ Loaded ice Cream

Loaded ice cream gives 490 calories, 21g fat, 11g saturated fat, 71g carbohydrate, 6g protein, and 410mg sodium. Through vanilla ice cream, and topped through chocolate, caramel, and also cinnamon sugar, the loaded ice cream food packs sweets—plus carbs and also sodium—into a dessert.


✗ coco Fudge Cake

Chocolate fudge cake gives 780 calories, 33g fat, 15g saturation fat, 115g carbohydrate, 11g protein, and also 740mg sodium. Greater in sodium, calories, and carbohydrates than any type of other dessert ~ above the menu, the chocolate fudge cake is a rich finishing to the meal, and best shared.


drinks

Buffalo Wild Wings provides a variety of alcoholic and also non-alcoholic beverages consisting of fountain soda and also Izze sparkling juices. Water is always the finest choice, but if you want some extra flavor, shot unsweetened iced tea. Izze juices are made native 100% fruit juice, so these deserve to be one more option that's a small healthier 보다 soda.


✓ Unsweetened Tea

Water and unsweetened tea both provide healthy hydration v 0 calories. Water is constantly the best choice, but if you desire some extra flavor, shot unsweetened iced tea.


✗ Twisted Margarita

The Twisted Margarita includes 390 calories, 0g fat, 0g saturated fat, 66g carbohydrate, 1g protein, 0 mg sodium, and 60g sugar. This layered frozen drink contains higher amounts of sugar than various other drinks top top the menu, and also can be enjoyed in moderation together a healthy dinner.


Diet-Specific choices

The information listed below is based on Buffalo Wild Wings" Allergen & Preparation guide (last update in February 2020).


Gluten-Free

Traditional wings + every dry seasonings and sauces except eastern Zing, Teriyaki, and Thai CurryNaked chicken tendersFrench fries, veggie slaw, and also tater totsChili con queso with chips, hatch queso v chips, chips and also salsa, Dirty Dubs Tots, can be fried NachosSalads without croutons and also garlic toast + any kind of salad dressing + hamburger patty (add-on protein) or grilled chicken chest (add-on protein)

Avoid any type of crispy battered item or wraps/sandwiches.


If you have celiac disease, over there is potential for cross-contamination for any of this items also if the ingredients themselves do not contain gluten.


Low-Carb

Traditional wings + any type of dry seasoning or any kind of of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai CurryNaked tenders with exact same seasoning and also sauces as traditional wingsSalads without croutons and garlic toast + add-on protein (hamburger patty or grilled chicken breast) + any of the complying with dressings: Ranch, blue cheese, cilantro lime, light Caesar, white alcohol vinaigretteVeggie slawStreet tacos (half-portion)

Low-FODMAP

Traditional or boneless wings with salt + vinegar dried seasoning, no sauce Naked tenders v salt + vinegar dry seasoning, no sauce

The bulk of the food selection items save on computer garlic and/or onion or multiple high FODMAP ingredients within a food so castle are challenging to modify.


Diabetes-Friendly

Traditional wings + any type of dry seasoning + any type of of the following sauces: warm BBQ, Mild, Nashville Hot, Thai Curry, WildNaked tenders with exact same seasoning and also sauces as classic wingsGarden salad + add-on protein (hamburger patty, grilled chicken breast, hand-breaded chicken chest or black bean patty) + any kind of of the adhering to dressings: Ranch, blue cheese, cilantro lime, irradiate Caesar, white alcohol vinaigrette)Veggie slawStreet tacos

Low-Fat

Black bean burger pattyGrilled chicken breastNaked tenders + any kind of dry seasoning + any of the following sauces: asian Zing, Bourbon love husband Mustard, honey BBQ, Jammin Jalapeño, Mango Habanero, Sweet BBQ, TeriyakiHouse salad through fat-free ranch dressing or irradiate Caesar dressing

Low-Sodium

Traditional wing (small size, there is no sauce or dried seasoning). Sauces and dry seasonings add a most sodium, also in little amounts. Veggie slaw

Vegetarian

Big twisted pretzel with Hatch chile con quesoMac and cheeseHouse salad v white wine vinaigretteVeggie slawSouthwestern black bean burger

vegan

House salad through white wine vinaigretteCarrots and also celery through white wine vinaigrette

Items the you might think are vegetarian or vegan, such as nachos, chips, cheese curds, fried pickles, tater tots, onion rings, or French fries, room fried in beef tallow.


Food Allergies and Safety

Buffalo Wild wings Allergen & ready Guide additionally offers information on food prep and also kitchen operations. They room clear to say that the opportunity of cross-contamination exists.


The guide is to update periodically, but it is ideal to notify your server of any type of allergens come make certain there have not been any type of changes since the guide's critical update.


Buffalo Wild wing Allergen Statement


Because of ours reliance on companies for specific information, common cooking and preparation locations in our kitchens, and also cooking procedures, us cannot remove the threat of cross-contact or insurance that any type of item is totally free of any allergen and also no items room certified as gluten-free, vegetarian or vegan.

FOR EXAMPLE:

• We carry out not use different fryers; as result of this use of mutual fryers, over there is the potential because that allergen cross-contact between fried foods.

• Our traditional Wings and Boneless Wings space fried climate sauced or jug in the same bowls.

• we grill many items the contain allergens, thus cross-contact may occur during the grilling process.

Buffalo Wild Wings has actually received allergen details from our approved manufacturers and does no guarantee its accuracy other than together compiled. The is feasible that ingredient changes and also substitutions might occur due to the differences in local suppliers, cooking recipes revisions and/or ready techniques.

The soybean oil offered in few of the Buffalo Wild wing sauces, dressings and also products is a very refined oil uneven otherwise specified. Highly refined soybean oil does not demonstrate a far-ranging hazard to allergic individuals and also therefore the is not provided as an allergen. This is shown by the FDA and also USDA in your allergen specifications. Please keep in mind that although soybean oil is detailed as one ingredient in these products, extremely refined oil is not thought about an allergen.


A Word from Verywell

Buffalo Wild Wings food selection items have tendency to it is in high in calories and also sodium. However, there space a handful of key that can align through a healthy and balanced diet, specifically if friend stick to smaller portions and order items the are straightforward to share.

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If friend are following a low-sodium diet, steer clean of any added seasonings, sauces, and dressings since these will certainly quickly add up in little portions. If you are searching for low-carb choices, you will certainly find an ext options since of the variety of high protein menu items.