Are Chicken Wings Keto?

Poultry
Chicken Wings sticker illustration
KETO VERDICTYES

Zero-carb when unbreaded. Chicken wings have ~0g net carbs per 100g. The crispy skin adds satisfying fat and the meat delivers solid protein—great for keto meal prep and game-day eats. Choose sugar-free rubs/sauces.

Zero-carb when unbreaded. Chicken wings have ~0g net carbs per 100g. The crispy skin adds satisfying fat and the meat delivers solid protein—great for keto meal prep and game-day eats. Choose sugar-free rubs/sauces.

  • Net carbs (100g)0g
  • Protein (100g)26.3g
  • Fat (100g)11.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
26.3g
Fat
11.4g
Calories
203

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Zero net carbs: Unbreaded wings fit strict keto perfectly
  • Protein-forward: ~26g/100g supports muscle and satiety
  • Skin-on fat: Adds flavor and helps hit keto fat targets
  • Sauce-friendly: Works with dry rubs or sugar-free sauces
  • Budget option: Often cheaper than other cuts, great for bulk cooking
  • Easy portions: Drumettes/flats make simple, trackable servings

HEALTH BENEFITS

  • Complete protein providing all essential amino acids
  • B vitamins (niacin, B6) support energy metabolism and brain function
  • Selenium contributes to antioxidant defenses and immune health
  • Iron supports oxygen transport and energy
  • Phosphorus aids bone and muscle function
  • Collagen/gelatin from skin and joints may support joint and gut health

PREPARATION SUGGESTIONS

AIR FRYER BUFFALO WINGS

Air-fry at 400°F (200°C) for 22–26 minutes, shaking halfway. Toss in sugar-free buffalo sauce and serve with celery.

GARLIC PARMESAN BAKED

Season, bake at 400°F (200°C) for 25–30 minutes until crisp. Toss with garlic butter and grated parmesan.

ASIAN GINGER SAUCE

Bake or fry, then glaze with tamari/soy-sauce-low-sodium, fresh ginger, garlic, sesame oil, and a keto sweetener.

SPICY DRY RUB

Coat with paprika, cayenne, garlic powder, salt, and pepper; bake or grill until skin is crispy.

SLOW-COOKER WINGS

Cook on low ~4 hours with a keto-friendly sauce; broil 3–5 minutes to finish and crisp.

LEMON HERB GRILLED

Marinate in olive oil, lemon, garlic, and herbs; grill over medium heat until juices run clear.

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