It's Just Wings Nutrition Information

About It's Just Wings

It's Just Wings is a delivery-only concept that was launched by Cheddar's Scratch Kitchen in 2020. As the name suggests, they focus entirely on wings while offering a variety of flavors and side options. While wings can be a delicious treat, knowing the nutritional information can help you make informed choices that fit your dietary needs and goals.

Wings can vary significantly in nutritional content depending on the sauce, preparation method, and portion size. Below we provide detailed information to help you navigate the menu while considering your health and nutrition goals.

Understanding Wings Nutrition Basics

Plain Wings

Before sauces and seasonings are added, traditional chicken wings have the following approximate nutritional values per wing:

These values represent raw or plain cooked wings without any seasoning or sauce. The variations depend on the specific size of the wings and whether they include the skin.

It's Just Wings Sauces and Seasonings

The sauce is where most of the additional calories, carbohydrates, and sodium come from in your wings. It's Just Wings offers several sauce and seasoning options:

Classic Buffalo

The classic hot sauce mixture typically adds approximately 15-25 calories, 0g fat, 1g protein, and 1-2g carbohydrates per wing.

Honey BBQ

Sweeter sauces like honey BBQ increase the sugar content significantly. Expect around 25-35 calories, 0g fat, 0g protein, and 5-7g carbohydrates per wing.

Garlic Parmesan

This creamy white sauce is higher in fat but typically lower in sugar, adding about 30-40 calories, 3-4g fat, 1g protein, and 1-2g carbohydrates per wing.

Spicy Thai

Asian-style sauces often balance sweet and spicy flavors, contributing approximately 20-30 calories, 1g fat, 0g protein, and 3-5g carbohydrates per wing.

Naked Wings

For those wanting to minimize extra calories, naked wings (no sauce) provide the lowest calorie option, sticking to the base wing nutritional values mentioned above.

Seasoned Salt Option

If you opt for seasoned salt instead of sauce, you'll still add 20-30 calories per wing due to the frying method, but with minimal carbohydrates.

Popular Combinations

Here's a breakdown of some popular wing combinations and their approximate nutritional value (per 10-piece order):

Sides and Their Impact

What you pair with your wings can significantly impact the overall nutritional quality of your meal:

Traditional Sides

• Fries: A standard order adds 300-450 calories, 15-20g fat, 35-45g carbs, and 5g protein.
• Onion Rings: Contribute 250-350 calories, 15-20g fat, 25-35g carbs, and 3-5g protein.
• Coleslaw: Adds 150-300 calories, 10-15g fat, 10-15g carbs, and 1-2g protein.

Healthier Side Options

• Celery and Carrots: Traditional accompaniments that add essential nutrients with minimal calories (typically less than 100 for a full serving).
• House Salad (with light dressing): Provides vitamins and fiber for around 100-150 calories.

Dietary Considerations

Keto/Low-Carb Diet

Plain wings with lower-carb sauces like Classic Buffalo or Garlic Parmesan can fit well into a keto or low-carb diet. Avoid honey-based or sweet sauces and choose celery as your side instead of fries.

Low-Fat Diet

Wings are naturally high in fat, which can make them challenging for low-fat diets. Consider eating smaller portions or balancing with lean proteins and vegetables in other meals.

Low-Sodium Diet

Wings are particularly challenging for those monitoring sodium due to both the natural sodium in chicken and the high-sodium sauces and seasoning. Naked wings provide the lowest sodium option.

Gluten-Free Options

Most traditional It's Just Wings sauces are naturally gluten-free, but cross-contamination can occur in the kitchen. Those with celiac disease or severe gluten sensitivity should contact the company directly for their specific preparation protocols.

Making Healthier Choices at It's Just Wings

Portion Control

Consider ordering fewer wings and pairing them with fresh vegetables like celery and carrots. A 6-piece order with sides can be more satisfying than a larger order without accompaniments.

Sauce Selection

Choose sauces based on your dietary priorities:

• For fewer carbs: Classic Buffalo, Garlic Parmesan, or Naked
• For lower fat: Classic Buffalo or lighter dry rub options
• For balanced nutrition: Classic Buffalo offers a good protein-to-calorie ratio

Balance Your Meal

Pair your wings with:

1. Fresh vegetables for added fiber and nutrients
2. Water instead of sugary beverages to reduce empty calories
3. Lighter sides like salad instead of fries
4. Consider sharing an order to naturally limit portion sizes

Frequency of Consumption

Enjoy wings occasionally as part of a balanced diet rather than as a regular meal. Their high fat and sodium content make them more suitable as an occasional indulgence.

Nutritional Balance and Moderation

While wings may not be classified as a "health food," they can fit into a balanced diet when consumed mindfully. The key considerations when including It's Just Wings in your eating plan are:

• Quality over quantity: Savor the flavors of a smaller portion rather than overindulging.
• Balanced pairing: Complement higher-fat, higher-sodium wings with fresh vegetables, fruits, and other nutrient-dense foods throughout the day.
• Timing matters: Consider enjoying wings after physical activity when your body can better utilize the protein and energy.
• Hydration: The high sodium content in wings may increase your water needs. Be sure to drink plenty of water.

Remember that nutrition is about overall patterns rather than individual choices. An occasional order of wings won't derail your health goals when balanced with mindful eating choices at other times.