Most Nutritious Option

The naked tenders ordered without fries have the best overall nutrition profile if you’re looking for the healthiest meal at Buffalo Wild Wings. However, note that these grilled tenders are still high in sodium at 1,140mg for three tenders and 1,910mg for five tenders, which is up to 410mg over the ideal daily amount recommended by the American Heart Association.

Wings

Buffalo Wild Wings is known for its chicken wings. Wings can be ordered traditional or boneless and diners can customize wings with more than 20 sauces and a variety of dry seasonings. Traditional wings without any additional seasoning are the lowest sodium choice.

Plain Boneless Wings

A small order of plain boneless wings (6 wings) provides 360 calories, 19g fat, 7g saturated fat, 20g carbohydrates, 29g protein, and 1,260mg sodium. A small order of traditional wings (6 wings) provides 430 calories, 24g fat, 8g saturated fat, 0g carbohydrates, 53 g protein, and 160mg sodium. This does not include any sauce or rub.

Dry seasonings are better options than sauces. For example, the lemon pepper dry seasoning will only add 5 calories to a 6-piece order. Alternatively, the Desert Heat seasoning provides 5 calories, 0g fat, 0g saturated fat, 1g carbohydrates, 0g protein, and 250mg sodium. While spicy, it is the lowest in calories and sodium compared with the other sauces on the menu.

Traditional & Boneless Wings Combo

This combo of 6 traditional wings and 6 boneless wings is 1,290 calories, 58g fat, 20g saturated fat, 105g carbohydrates, 86g protein, and 2,200g sodium. This is before you add fries and any sauce or rub.

Tenders

Like the wings, the tenders can be ordered naked or hand-breaded. Naked tenders are lowest in calories, but still high in sodium because they are pre-seasoned with salt and pepper.

 Naked Tenders

For the most nutritious option, choose the 3-piece small order of the naked chicken tenders. This order will provide 160 calories, 1g fat, 0g saturated fat, 0g carbohydrates, 37g protein, and 1,140mg sodium.

Hand-Breaded Tenders

A small order of hand-breaded tenders (3 each) provides 490 calories, 24g fat, 9g saturated fat, 34g carbohydrate, 35g protein, and 1490mg sodium. This does not include french fries. A large order of the tenders (5 each) provides 820 calories, 40g fat, 16g saturated fat, 56g carbohydrates, 58g protein, and 2,480mg sodium.

Appetizers

As they are meant to be shared, the appetizers tend to be high in calories, fat, and sodium.

Chips and Salsa

The chips and salsa have 860 calories, 35g fat, 14g saturated fat, 122g carbohydrates, 14g protein, and 1,990mg sodium.

House Sampler

The house sampler provides 2,540 calories, 150g fat, 58g saturated fat, 210g carbohydrates, 89g protein, and 6,870mg sodium. This does not include the sauces served on the side. With nachos, onion rings, mozzarella sticks, wings, and a variety of sauces, this sodium- and calorie-packed appetizer is meant to be shared with your table.

Wraps and Tacos

The items in this section are extremely high in sodium. The street tacos contain the healthiest combination of ingredients but are still over 2,000mg of sodium. Order without cheese to cut down on saturated fat and sodium.

Street Tacos

The street tacos provide 630 calories, 39g fat, 9g saturated fat, 43g carbohydrates, 28g protein, and 2,140mg sodium. Loaded with pulled chicken and pico de gallo, this dish features high protein and fresh vegetables to keep it spicy and tasty.

Buffalo Ranch Chicken Wrap

The buffalo ranch chicken wrap provides 860 calories, 49g fat, 15g saturated fat, 1.5g trans fat, 71g carbohydrates, 35g protein, and 3,240mg sodium.

Burgers

This section contains traditional cheeseburgers as well as signature burgers. The large portions of high-fat meat, high-calorie toppings, and sauces can add up here.

Southwestern Black Bean Burger

The Southwestern black bean burger provides 740 calories, 42g fat, 11g saturated fat, 74g carbohydrates, 31g protein, and 1,780mg sodium. This vegetarian option is the most nutritious choice relative to the other burgers, although it is still high in calories, sodium, and saturated fat.

These values will be lower if you omit the dressing and cheese. The patty alone provides 200 calories, 6g fat, 1g saturated fat, 31g carbohydrates, 18g protein, and 540mg sodium.

Cheese Curd Bacon Burger

BWW's cheese curd bacon burger provides 1,210 calories, 83g fat, 35g saturated fat, 50g carbohydrates, 68g protein, and 2,790mg sodium. Because it has all the features of a double burger with bacon—a double patty, cheese, bacon, a challah bun, and fries—plus cheese curds, this burger has one of the highest sodium counts on the entire menu.

Sandwiches

This section of the menu has a variety of chicken sandwiches. All are high in calories, fat, and sodium. If possible, ask to swap in a grilled chicken breast and ask for sauces on the side to cut down on calories.

Classic Chicken Sandwich

An order of the classic chicken sandwich provides calories 620 calories, 52g fat, 20g saturated fat, 98g carbohydrates, 30g protein, and 1,220mg sodium.

Two Loaded Bird Dogs

An order of the two loaded bird dogs provides 1,020 calories, 52g fat, 21g saturated fat, 60g carbohydrates, 44g protein, and 2,980mg sodium. This dish also has fries, making it one of the highest in saturated fat and sodium.

Sides

The sides menu includes a mix of fried items, such as french fries and onion rings, and vegetable-based options, such as carrots and celery and salad. This is a good opportunity to add some vegetables to your order.

Carrots and Celery

An order of carrots and celery sticks provides 130 calories, 0g fat, 0g saturated fat, 28g carbohydrates, 4g protein, and 340mg sodium. Vegetables make a healthy addition to your meal without any added fat.

Cheddar Cheese Curds

An order of cheddar cheese curds with Southwestern ranch dressing provides 920 calories, 78g fat, 30g saturated fat, 22g carbohydrates, 32g protein, and 2,080mg sodium. It's best to avoid the battered and fried sides high in calories, unhealthy fat, and sodium. Portion control is also key here; these sides are meant to be shared.

Greens

Entrée salads are a great way to get vegetables in your meal, but toppings and dressings can often be a pitfall. Use the restaurant's Nutrition Guide to make the best choices. In general, opting for a vinaigrette can keep calories in check.

Chicken Caesar Salad

The chicken Caesar salad with Caesar dressing provides 780 calories, 59g fat, 12g saturated fat, 30g carbohydrates, 33g protein, and 2,700mg sodium. Loaded with greens, but still high in sodium due to the Caesar dressing, this high-fat salad is still one of the most nutritious on the menu.

Chopped Cobb Salad

The chopped Cobb salad with ranch dressing provides 860 calories, 71g fat, 16g saturated fat, 14g carbohydrates, 40g protein, and 1,970mg sodium. For a low sodium option, omit the dressing and ask for oil and lemon or vinegar, if available. All salads come with garlic toast and croutons; leaving these out also cuts down on sodium and carbs.

Kids' Menu

The kids' menu includes smaller portions of regular menu items; each comes with a side and beverage. Calories are moderate because portions are smaller. Sodium is still very high for most items, except for the traditional wings, which don't have any added salt. Choose a side of carrot sticks or mandarin oranges and either water, low-fat milk, or 100% fruit juice for the healthiest meal (instead of fries and soda).

Traditional Wings Meal

A kids' order of traditional wings (no dry seasoning, no sauce) provides 290 calories, 16g fat, 5g saturated fat, 0g carbohydrates, 35g protein, and 105g sodium. Add a side of carrot sticks, which provides 50 calories, 0g fat, 0g saturated fat, 11g carbohydrates, 1g protein, and 90mg sodium.

Finish the meal with a side of mandarin oranges with 40 calories, 0g fat, 0g saturated fat, 9g carbohydrates, 0g protein, and 00mg sodium. The full meal delivers a protein-rich and vegetable-forward meal for kids.

Macaroni and Cheese Meal

The kids' macaroni and cheese dish provides 540 calories, 28g fat, 17g saturated fat, 52g carbohydrates, 19g protein, and 1,130mg sodium. It comes with a side of french fries, which also contain 420 calories, 11g fat, 4.5g saturated fat, 78g carbohydrates, 4g protein, and 730mg sodium. This carb-heavy kids' meal contains 1,860mg of sodium and 906 calories, so try to opt for a different side when available to keep the salt intake lower.

Desserts

The standard portions of desserts are extremely high in calories, saturated fat, and sodium. If you get dessert, share it with a friend.

Loaded Ice Cream

Loaded ice cream provides 490 calories, 21g fat, 11g saturated fat, 71g carbohydrates, 6g protein, and 410mg sodium. This dessert features vanilla ice cream topped with chocolate, caramel, and cinnamon sugar, and like most sweet treats is high in carbohydrates.

Chocolate Fudge Cake

Chocolate fudge cake provides 780 calories, 33g fat, 15g saturated fat, 115g carbohydrates, 11g protein, and 740mg sodium. Higher in sodium, calories, and carbohydrates than any other dessert on the menu, the chocolate fudge cake is a rich ending to the meal, and is best shared.

Drinks

Buffalo Wild Wings offers a variety of alcoholic and non-alcoholic beverages including fountain soda and Limbubly sparkling water. Water is always the best choice, but if you want extra flavor, try unsweetened iced tea.

Unsweetened Tea

Water and unsweetened tea both provide healthy hydration with 0 calories. Water is always the best choice, but if you want some extra flavor, try unsweetened iced tea.

Twisted Margarita

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

Diet-Specific Options

Buffalo Wild Wings offers meal options for diners on gluten-free, low-carb, low-FODMAP, diabetes-friendly, low-fat, low-sodium, vegetarian, and vegan diets.

The information below is based on Buffalo Wild Wings' Allergen & Preparation Guide (updated in May 2023).

Gluten-Free

Buffalo Wild Wings has added multiple gluten-free choices to its menu. However, verify with the restaurant when you visit to ask about any possible cross-contamination. Avoid any crispy battered items or wraps/sandwiches.

• Naked chicken tenders
• French fries, carrots and celery, and tater tots
• Hatch queso with chips, chips and salsa, Dirty Dubs Tots, Ultimate Nachos
• Salads without croutons and garlic toast or dressing + hamburger patty (add-on protein) or grilled chicken breast (add-on protein)
  

Low-Carb

Stick to a low-carb diet at Buffalo Wild Wings by opting for the wings or salads. You may need to modify the order or select particular sauces.

• Traditional wings + any dry seasoning or any of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai Curry
• Naked tenders + any dry seasoning or any of the following sauces: Blazin', Hot, Mild, Medium, Spicy Garlic, Parmesan Garlic, Wild, Thai Curry
• Salads without croutons and garlic toast + add-on protein (hamburger patty or grilled chicken breast) + any of the following dressings: Ranch, blue cheese, cilantro lime, light Caesar, white wine vinaigrette
• Carrots and celery
• Street tacos (half-portion)

Low-FODMAP

The majority of the menu items contain garlic and/or onion or multiple high-FODMAP ingredients within a dish so they are difficult to modify. But eating on a low-FODMAP diet at Buffalo Wild Wings is doable if you stick to the no-sauce and plain chicken wings or tender options.

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

Diabetes-Friendly

To comply with a diabetes-friendly diet, you'll want to stick to meals that can help you control your blood sugar. Options include:

• Traditional wings + any dry seasoning + any of the following sauces: Hot BBQ, Mild, Nashville Hot, Thai Curry, Wild
• Naked tenders + any dry seasoning + any of the following sauces: Hot BBQ, Mild, Nashville Hot, Thai Curry, Wild
• Garden salad + add-on protein (hamburger patty, grilled chicken breast, hand-breaded chicken breast, or black bean patty) + any of the following dressings: Ranch, blue cheese, cilantro lime, light Caesar, white wine vinaigrette
• Carrots and celery
• Street tacos

Low-Fat

While many of the dishes on the menu—including burgers, chicken wings, and bar food—are high in fat if you follow a low-fat diet.

• Black bean burger patty
• Grilled chicken breast
• Naked tenders + any dry seasoning + any of the following sauces: Asian Zing, Bourbon Honey Mustard, Honey BBQ, Jammin Jalapeño, Mango Habanero, Sweet BBQ, Teriyaki
• House salad without dressing

Low-Sodium

Not many options at Buffalo Wild Wings meet the requirements to qualify as a low-sodium dish. The sauces and dry seasonings add a lot of sodium, even in small amounts. But you can order wings with no sauce to keep your salt intake lower.

• Traditional wings (small size, without sauce or dry seasoning)
• Carrots and celery

Vegetarian

Vegetarians and people who avoid beef products should be cautious about eating fried menu items since Buffalo Wild Wings uses beef shortening in its frying oil. Even items that may seem vegetarian or vegan, like nacho chips, french fries, and cauliflower wings, are not.

• Big twist pretzel with Hatch chile con queso
• Mac and cheese
• House salad with Vidalia onion vinaigrette
• Carrots and celery
• Southwestern black bean burger

Vegan

Just a few options on the BWW menu are suitable for people on a plant-based diet, due to preparation methods at the restaurant.

• House salad with Vidalia onion vinaigrette
• Carrots and celery with Vidalia onion vinaigrette

Food Allergies and Safety

Buffalo Wild Wings Allergen & Preparation Guide offers food prep and kitchen operations information. The restaurant is clear to say that the possibility of cross-contamination exists.

The guide is updated periodically, but it is best to tell your server any allergens to ensure there have not been any changes since the guide's last update.

A Word From Verywell

Buffalo Wild Wings menu items tend to be high in calories and sodium. However, a handful of dishes align with a healthy diet, especially if you stick to smaller portions and order items that are easy to share.

If you are following a low-sodium diet, steer clear of any additional seasonings, sauces, and dressings since these will quickly add up in small portions. If you are looking for low-carb choices, you will find more options because of the number of high-protein menu items.