Pit StopWing Zone: high-protein, low-calorie picks
Here are the 129 Wing Zone items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Wing Zone publishes (see the source).
110 items are 400 calories or less. 8 have 30 g of protein or more. The most protein at 400 calories or less is Tender, Cool Ranch (14 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tender, Cool Ranch1 each | 230 | 14 | 21 | 10 |
| Original Wing, Blackened Voodoo2 each | 180 | 13 | 2 | 13 |
| Tender, Hot Shot1 each | 210 | 13 | 20 | 9 |
| Tender, Plain1 each | 210 | 13 | 19 | 9 |
| Tender, Nuclear Habanero1 each | 220 | 13 | 21 | 9 |
| Tender, Blackened Voodoo1 each | 230 | 13 | 22 | 10 |
| Tender, Buffalo Bliss1 each | 230 | 13 | 20 | 11 |
| Tender, Smokin' Q1 each | 230 | 13 | 22 | 9 |
| Tender, Cinnamon Maple1 each | 240 | 13 | 26 | 9 |
| Tender, Garlic Parm1 each | 240 | 13 | 20 | 11 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Appetizer, Mozzarella Stix with Marinara1 serving | 600 | 21 | 52 | 35 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Tender, Plain3 each | 630 | 39 | 6.2 |
| Wrap, Chicken Caesar1 serving | 700 | 42 | 6.0 |
| Appetizer, Mozzarella Stix with Marinara1 serving | 600 | 21 | 3.5 |
| Side, Wedge Fries Regular Cheese1 serving | 610 | 18 | 3.0 |
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Questions
What item under 1,000 calories has the most protein at Wing Zone?
Wrap, Chicken Caesar (1 serving): 42 g protein, 700 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Wing Zone?
At 400 calories or less, the most protein comes from Tender, Cool Ranch (1 each): 14 g protein, 230 calories; Original Wing, Blackened Voodoo (2 each): 13 g protein, 180 calories; Tender, Hot Shot (1 each): 13 g protein, 210 calories.
Where do these Wing Zone numbers come from?
From the nutrition information Wing Zone publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.