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  1. #1
    DC Devotee WorldStrike's Avatar
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    Chicken Wings (heck yes) Nutrition

    Hey guys. I'm rolling with the IIFYM crew here, and attempting to make some delicious chicken wings fit into my diet. I follow the Berkham approach to intermittent fasting at the moment, and tomorrow is a non-training day. That means I essentially carb cycle that day as a "Low" day, meaning I ingest probably 40g or less of carbs, none of them through direct carb sources.

    The nice thing about that is that chicken wings:



    ...are on the menu. High in fats and proteins and low in carbs (assuming I keep BBQ sauce off), I'm anticipating a satiating night. However, I wondered if anyone had a good calorie count for wings. I see ballparks all over the place, but don't really have a definite. I know I'll be taking in a lot of protein throughout the day and I'm pretty sure the fats and even more protein will be covered by the wings haha. Since I'm cutting I'm more concerned about the calories in this instance. Plan to eat about 20, and at the average 75g per wing that I seem to gather, would I be safe to anticipate 1500 calories from that?

    And of course, as to not just make this thread a question with a response...what's you're favorite sauce for chicken wings?
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  2. #2
    Registered User TBU720's Avatar
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    http://www.quakersteakandlube.com/qsl/sauces.html

    Arizona Ranch. End of story.

    Luckily, you're from PA, so I assume you are familiar with Quaker Steak.
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  3. #3
    Banned SeanRector's Avatar
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    Weigh all chicken wings raw. (or you could just weigh them cooked and then look up the cooked boneless calorie info at the end)
    Cook them
    Eat them. Take bones from wings weigh bones
    subtract wing weight from total raw weight
    look up calorie info for Boneless chicken wings raw

    idk this is what i do...for all i know it makes no sense lol
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  4. #4
    DC Devotee WorldStrike's Avatar
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    Wings will not be cooked at home haha...there's a 15 cent wing night on Thursdays around here. Nice, meaty wings...20 of them for $3. Can't beat that.
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  5. #5
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Restaurant purchased wings are really dense and that's because of the preparation (fried). Not only that but the sauce (if it isn't sweet) is generally flavoured with butter making it more dense but ultimately more flavourful.

    A restaurant I go to has 8 pieces listed at 1020 calories with no sauce. If you get the least amount of sugar (which would be hot sauce) then it's 180 calories for 50ml, which will coat the 8 wings. So that's 1,170 for 8 wings. The macros on that are 84g of fat, 7g of carbs, and 97g of protein. This particular restaurant doesn't bread their wings all that much, so the carbs are low.

    Most of the nutrition info I'm checking out is in a similar range. The more breaded a wing is the more calories it will be because (A) more flour which also means (B) more oil absorption.
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  6. #6
    DC Devotee WorldStrike's Avatar
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    Originally Posted by PerpetualMotion View Post
    Restaurant purchased wings are really dense and that's because of the preparation (fried). Not only that but the sauce (if it isn't sweet) is generally flavoured with butter making it more dense but ultimately more flavourful.

    A restaurant I go to has 8 pieces listed at 1020 calories with no sauce. If you get the least amount of sugar (which would be hot sauce) then it's 180 calories for 50ml, which will coat the 8 wings. So that's 1,170 for 8 wings. The macros on that are 84g of fat, 7g of carbs, and 97g of protein. This particular restaurant doesn't bread their wings all that much, so the carbs are low.

    Most of the nutrition info I'm checking out is in a similar range. The more breaded a wing is the more calories it will be because (A) more flour which also means (B) more oil absorption.
    These wings are naked, i.e. no breading.
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  7. #7
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by WorldStrike View Post
    These wings are naked, i.e. no breading.
    A raw chicken wing (1.2oz) has 99 calories, 6.6g of fat, and 9.1g of protein. So 20 wings (before frying or sauce) is 1,980 calories. It's hard to judge how many calories frying will add.
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  8. #8
    Using your name on you kels_88's Avatar
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    I. Love. Chicken Wings.

    Subbed for answers.
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  9. #9
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Holy ****. Wait. Are you positive it's 75g per wing? If so, you're going to blow 1500 calories. 75g x 20 = 1500g. 1500g = 4350 calories, 295g of fat, and 402g of protein.
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  10. #10
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    BW's has 45 cent wing tuesday... another place has all you can eat for 13 bucks but i can't remember the name of it right now as my coffee hasn't kicked.

    At BW's 1 chicken wing is -
    50 calories
    3.3g fat
    1g carb
    5g protein

    Rounded a couple of those as they say a serving is 3. Which means my last BW lunch was 2,000 calories: 133g fat, 40g carb, and 200g protein. Sounds healthy to me.
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  11. #11
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    Since I am doing IF, it seems like it would be easier to fit into my macros but still, I can eat 3 dozen wings and still be hungry. Used to be able to finish 2 dozen wings and 2 plain steaks in one sitting.
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  12. #12
    Cutting down... deadpool9's Avatar
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    There is no spoon.

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  13. #13
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    Originally Posted by vrundmc View Post
    Since I am doing IF, it seems like it would be easier to fit into my macros but still, I can eat 3 dozen wings and still be hungry. Used to be able to finish 2 dozen wings and 2 plain steaks in one sitting.
    Cool story bro.

    For the debate about a chicken wing being 79 g, I believe that was probably for the whole section ie. wing and drummie, but I could be wrong. Here's what I found:

    1 chicken wing bone removed (49g) : 159 cal 9.7 g pro, 5.4g carb, 10.7g fat

    That doesn't count any sauce that is added... if they have the sauce for sale, there may be nutrition info around there.

    Either way, one meal isn't going to kill you.
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  14. #14
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by Shrederator View Post
    Cool story bro.

    For the debate about a chicken wing being 79 g, I believe that was probably for the whole section ie. wing and drummie, but I could be wrong. Here's what I found:

    1 chicken wing bone removed (49g) : 159 cal 9.7 g pro, 5.4g carb, 10.7g fat

    That doesn't count any sauce that is added... if they have the sauce for sale, there may be nutrition info around there.

    Either way, one meal isn't going to kill you.
    Personally, if I know there's going to be a meal I really want to enjoy and not have a limitation then I have a 24 hour fast beforehand. Brad Pilon in "Eat, Stop, Eat" mentions that people who end up blowing their diet post 24-hour fast end up having damage to their diet minimized.
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    Originally Posted by joelash302 View Post
    BW's has 45 cent wing tuesday... another place has all you can eat for 13 bucks but i can't remember the name of it right now as my coffee hasn't kicked.

    At BW's 1 chicken wing is -
    50 calories
    3.3g fat
    1g carb
    5g protein

    Rounded a couple of those as they say a serving is 3. Which means my last BW lunch was 2,000 calories: 133g fat, 40g carb, and 200g protein. Sounds healthy to me.
    So you are saying you ate 40 wings in one sitting ? Wow that's a sh*t ton. I get full after 20 haha. I go to BWW a lot so I can respect how many that is from there.
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    Originally Posted by headshot84 View Post
    So you are saying you ate 40 wings in one sitting ? Wow that's a sh*t ton. I get full after 20 haha. I go to BWW a lot so I can respect how many that is from there.
    Yea 40 is about my limit right now. Wings are amazing, I could nom on those things every day.
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    Originally Posted by WorldStrike View Post
    Hey guys. I'm rolling with the IIFYM crew here, and attempting to make some delicious chicken wings fit into my diet. I follow the Berkham approach to intermittent fasting at the moment, and tomorrow is a non-training day. That means I essentially carb cycle that day as a "Low" day, meaning I ingest probably 40g or less of carbs, none of them through direct carb sources.

    The nice thing about that is that chicken wings:

    ...are on the menu. High in fats and proteins and low in carbs (assuming I keep BBQ sauce off), I'm anticipating a satiating night. However, I wondered if anyone had a good calorie count for wings. I see ballparks all over the place, but don't really have a definite. I know I'll be taking in a lot of protein throughout the day and I'm pretty sure the fats and even more protein will be covered by the wings haha. Since I'm cutting I'm more concerned about the calories in this instance. Plan to eat about 20, and at the average 75g per wing that I seem to gather, would I be safe to anticipate 1500 calories from that?

    And of course, as to not just make this thread a question with a response...what's you're favorite sauce for chicken wings?
    How about having "Smoked Pit" or "Grilled" chicken wings instead of "Fried" ? I think the smoked/grilled will actually remove the fat. So you basically get low fat wings. Hopefully your choice of sauce has low fat/calories as well.
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    Originally Posted by LaWFuLEviL View Post
    How about having "Smoked Pit" or "Grilled" chicken wings instead of "Fried" ? I think the smoked/grilled will actually remove the fat. So you basically get low fat wings. Hopefully your choice of sauce has low fat/calories as well.
    Did you really see the need to reply to an almost 3-year-old thread?
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  19. #19
    Resident Fat Guy MetilHed's Avatar
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    Originally Posted by LaWFuLEviL View Post
    How about having "Smoked Pit" or "Grilled" chicken wings instead of "Fried" ? I think the smoked/grilled will actually remove the fat. So you basically get low fat wings. Hopefully your choice of sauce has low fat/calories as well.
    I'm guessing he's had his wings already.
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