Restaurants
Lowest calorie Wingstop orders
The lightest mains, sides, sauces and drinks at Wingstop, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Wingstop nutrition.
Lightest mains
Sorted from lightest. The lightest main in the database is the Cajun Chicken Tenders at 150 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cajun Chicken Tenders | 150 | 10 g | 11 g | 7 g |
| Hickory Smoked BBQ Chicken Tenders | 170 | 10 g | 17 g | 7 g |
| Mango Habanero Chicken Tenders | 170 | 10 g | 17 g | 7 g |
| Spicy Korean Q Chicken Tenders | 170 | 10 g | 16 g | 7 g |
| Lemon Pepper Chicken Tenders | 200 | 10 g | 10 g | 13 g |
| Mild Chicken Tenders | 200 | 10 g | 10 g | 14 g |
| Garlic Parm Chicken Tenders | 210 | 10 g | 11 g | 14 g |
| Hot Honey Rub Chicken Tenders | 220 | 10 g | 14 g | 14 g |
| Plain Chicken Sandwich | 610 | 32 g | 66 g | 24 g |
| Original Hot Chicken Sandwich | 630 | 33 g | 68 g | 25 g |
| Cajun Chicken Sandwich | 640 | 33 g | 70 g | 25 g |
| Spicy Korean Q Chicken Sandwich | 720 | 34 g | 90 g | 24 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Plain Chicken Sandwich gives 32 g of protein for 610 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plain Chicken Sandwich | 610 | 32 g | 66 g | 24 g |
| Original Hot Chicken Sandwich | 630 | 33 g | 68 g | 25 g |
| Cajun Chicken Sandwich | 640 | 33 g | 70 g | 25 g |
| Spicy Korean Q Chicken Sandwich | 720 | 34 g | 90 g | 24 g |
| Hickory Smoked BBQ Chicken Sandwich | 730 | 34 g | 96 g | 24 g |
| Mango Habanero Chicken Sandwich | 740 | 32 g | 94 g | 24 g |
| Garlic Parm Chicken Sandwich | 890 | 34 g | 71 g | 52 g |
| Lemon Pepper Chicken Sandwich | 850 | 32 g | 67 g | 50 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Seasoned Fries Regular at 500 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seasoned Fries Regular | 500 | 8 g | 69 g | 21 g |
| Buffalo Ranch Fries Regular | 610 | 8 g | 71 g | 32 g |
| Louisiana Voodoo Fries Regular | 680 | 9 g | 75 g | 38 g |
| Seasoned Fries Large | 900 | 14 g | 126 g | 37 g |
| Buffalo Ranch Fries Large | 1,070 | 15 g | 129 g | 55 g |
| Louisiana Voodoo Fries Large | 1,180 | 16 g | 133 g | 64 g |
Sauces and dressings
Per serving. They range from 120 kcal (Cheddar Cheese Sauce Dip) to 390 kcal (Honey Mustard Dip).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheddar Cheese Sauce Dip | 120 | 2 g | 8 g | 9 g |
| Ranch Dip | 320 | 1 g | 2 g | 34 g |
| Blue Cheese Dip | 330 | 4 g | 4 g | 33 g |
| Honey Mustard Dip | 390 | 0 g | 18 g | 33 g |
Wingstop calorie traps
- Louisiana Voodoo Fries Large: 1,180 kcal. About 59% of a 2,000 kcal day in one item.
- Buffalo Ranch Fries Large: 1,070 kcal. About 54% of a 2,000 kcal day in one item.
- Hot Honey Rub Chicken Sandwich: 930 kcal. About 46% of a 2,000 kcal day in one item.
- Seasoned Fries Large: 900 kcal. About 45% of a 2,000 kcal day in one item.
- Garlic Parm Chicken Sandwich: 890 kcal. About 44% of a 2,000 kcal day in one item.
How to order low calorie at Wingstop
- Start with the lightest mains. The Cajun Chicken Tenders is 150 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Plain Chicken Sandwich has 32 g of protein for 610 kcal. High-protein meals keep you full for longer on fewer calories.
- Choose the sauce on purpose. Sauces and dressings run from 120 to 390 kcal per serving.
- Know the heavy hitters. The Louisiana Voodoo Fries Large is 1,180 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Wingstop menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Wingstop’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Wingstop calorie questions
What is the lowest calorie main at Wingstop?
The Cajun Chicken Tenders, at 150 kcal with 10 g of protein, is the lightest main in the FatSecret database. Next are the Hickory Smoked BBQ Chicken Tenders (170 kcal) and the Mango Habanero Chicken Tenders (170 kcal).
What is the best high-protein, low-calorie order at Wingstop?
The Plain Chicken Sandwich: 32 g of protein for 610 kcal. The Original Hot Chicken Sandwich is next with 33 g for 630 kcal.
What is the highest calorie item at Wingstop?
The Louisiana Voodoo Fries Large, at 1,180 kcal, is the heaviest item in the FatSecret database for Wingstop.