Wingers: high-protein, low-calorie picks

Here are the 103 Wingers items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Wingers published, as listed on nutritics.com.

13 items are 400 calories or less. 72 have 30 g of protein or more. The most protein at 400 calories or less is Kids Fingers (25 g).

Most protein, 400 calories or less

Wingers: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Kids Fingers1 serving (137 g)	350	25	15	22
Kids Grilled Cheese1 serving (73 g)	270	13	20	16
Side Loaded Mashed Potatoes1 serving (263 g)	380	13	35	22
Chicken Tortilla Soup1 serving (347 g)	300	11	27	17

Most protein, 400 to 600 calories

Wingers: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Kids Chicken Alfredo1 serving (369 g)	560	49	42	21
Grilled Chicken Rice Bowl1 serving (611 g)	600	44	85	10
Make It A Combo Sticky Fingers1 serving (165 g)	500	23	41	27
Make It A Combo Original Wings1 serving (157 g)	560	18	23	44

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.

Wingers: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Kids Chicken Alfredo1 serving (369 g)	560	49	8.8
Grilled Chicken Rice Bowl1 serving (611 g)	600	44	7.3
Kids Fingers1 serving (137 g)	350	25	7.1
Make It A Combo Sticky Fingers1 serving (165 g)	500	23	4.6
Asian Crunch Salad Half1 serving (431 g)	690	30	4.3
Half Sticky Finger Salad1 serving (434 g)	690	29	4.2
Make It A Combo Original Wings1 serving (157 g)	560	18	3.2
Kids Quesadilla1 serving (227 g)	760	24	3.2
Soup & Salad1 serving (541 g)	630	19	3.0

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Questions

What item under 1,000 calories has the most protein at Wingers?

Blackened Chicken Alfredo (1 serving (713 g)): 63 g protein, 1,000 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Wingers?

At 400 calories or less, the most protein comes from Kids Fingers (1 serving (137 g)): 25 g protein, 350 calories; Kids Grilled Cheese (1 serving (73 g)): 13 g protein, 270 calories; Side Loaded Mashed Potatoes (1 serving (263 g)): 13 g protein, 380 calories.

Where do these Wingers numbers come from?

From the nutrition information Wingers publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Wingers item

See all 103 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Wingers item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Colossal 14 Fingers1 serving (1 kg)	2,590	170	303	80
Jumbo 11 Fingers1 serving (826 g)	2,090	131	234	72
20 Wings Colossal1 serving (1 kg)	2,780	116	152	189
Sticky Finger Feast1 serving (815 g)	1,850	93	217	70
Large 8 Fingers1 serving (575 g)	1,370	90	162	41
The Loaded Bird1 serving (945 g)	1,030	87	87	40
15 Wings Jumbo1 serving (728 g)	2,180	87	113	153
Spicy Chicken Mac & Cheese1 serving (898 g)	1,750	83	170	82
Sticky Finger Cheeseburger1 serving (724 g)	1,750	80	115	109
Beyond Patty1 serving (352 g)	1,160	79	29	86
Blackened Salmon Alfredo1 serving (802 g)	1,250	74	108	56
Sticky Finger Quesadilla1 serving (678 g)	1,820	73	221	76
Sticky Finger Cheesesteak1 serving (779 g)	1,720	67	202	77
Chicken, Bacon & Mushroom Carbonara1 serving (743 g)	1,270	66	110	62
Sweet & Spicy Pork Quesadilla1 serving (622 g)	1,640	66	142	93
Blackened Chicken Alfredo1 serving (713 g)	1,000	63	106	34
BLT Sticky Finger Wrap1 serving (723 g)	1,600	63	160	81
Alehouse Nachos With Blackened Chicken1 serving (672 g)	1,260	62	134	59
Bacon Cheeseburger1 serving (589 g)	1,340	62	75	88
Honey Whiskey BBQ Pork Pounder1 serving (774 g)	1,640	62	187	75
Regular 5 Fingers1 serving (427 g)	980	60	108	35
Sticky Finger Dinner1 serving (653 g)	1,430	60	158	63
Garlic Breathe Burger1 serving (606 g)	1,370	59	80	91
Large 10 Wings1 serving (476 g)	1,390	58	75	95
Double Smash Burger1 serving (748 g)	1,490	58	86	103
Sticky Finger Wrap1 serving (723 g)	1,560	58	181	69
Blackened Salmon Tacos 31 serving (668 g)	1,180	57	119	58
Southwest Cobb Salad1 serving (646 g)	1,200	56	107	61
Rebel Chicken Taco 31 serving (672 g)	1,330	56	176	48
Alehouse Nachos With Sticky Fingers1 serving (653 g)	1,420	56	173	62
Winger Burger1 serving (613 g)	1,420	56	126	78
Teriyaki Salmon Rice Bowl1 serving (589 g)	820	54	85	30
Korean Q Tacos 31 serving (678 g)	1,330	54	224	31
Avocado Bacon Chicken Pounder1 serving (635 g)	1,350	53	110	81
Extra Burger Patty1 serving (195 g)	470	52	2	27
Alehouse Nachos Smoked Pork1 serving (596 g)	1,280	52	126	68
Warm Pretzel Twist With Queso1 serving (616 g)	1,740	52	219	76
Sticky Finger Rice Bowl1 serving (729 g)	1,010	51	162	18
Sticky Finger Tacos 31 serving (600 g)	1,250	51	176	43
Cajun Butter Salmon1 serving (714 g)	1,010	50	61	66
Kids Chicken Alfredo1 serving (369 g)	560	49	42	21
Cheddar Bacon Fries With Sticky Fingers1 serving (653 g)	1,380	49	129	74
Cowboy Burger1 serving (677 g)	1,430	49	104	92
Cheddar Bacon Fries Smoked Pork1 serving (642 g)	1,320	48	91	85
Asian Crunch Salad1 serving (597 g)	990	46	97	50
Original Sticky Chicken Pounder1 serving (618 g)	1,370	46	157	64
Grilled Chicken Rice Bowl1 serving (611 g)	600	44	85	10
Buffalo Chicken Wrap1 serving (538 g)	880	44	108	32
Sticky Finger Salad1 serving (602 g)	950	44	112	39
Cheesy Finger Tacos 21 serving (448 g)	1,060	44	136	42
Korean Q Bowl1 serving (600 g)	960	43	157	20
Smoked Pork Tacos 31 serving (601 g)	1,110	42	123	55
Baja Fish Tacos 31 serving (819 g)	1,190	42	166	46
Battered Cheese Curds1 serving (344 g)	990	41	54	68
Regular 7 Wings1 serving (375 g)	1,040	41	54	73
Southwest Cobb Salad Half1 serving (428 g)	850	40	75	44
Blackened Salmon Tacos 21 serving (511 g)	900	40	101	42
Bacon Ranch Burger1 serving (452 g)	930	40	63	59
Rebel Chicken Tacos 21 serving (504 g)	990	39	138	35
Honey Ginger Pecan1 serving (517 g)	1,010	39	82	62
Wing Dinner1 serving (583 g)	1,410	38	102	94
Sticky Finger And Fries1 serving (389 g)	920	36	97	44
Korean Q Tacos 21 serving (481 g)	940	36	161	22
Sticky Finger Tacos 21 serving (457 g)	940	36	139	31
Honey Ginger Chicken Salad Half1 serving (417 g)	830	32	72	48
Fresh Guacamole & Chips With Alehouse Queso1 serving (567 g)	1,120	32	130	58
Chips & Salsa With Alehouse Queso1 serving (539 g)	970	31	125	44
Alehouse Nachos1 serving (511 g)	1,070	31	126	54
Hazy Wheat Battered Fish & Chips1 serving (613 g)	1,150	31	71	82
Asian Crunch Salad Half1 serving (431 g)	690	30	67	36
Smoked Pork Tacos 21 serving (457 g)	850	30	103	40
Baja Fish Tacos 21 serving (603 g)	910	30	132	34
Half Sticky Finger Salad1 serving (434 g)	690	29	76	32
Cheddar Bacon Fries1 serving (556 g)	1,110	27	91	71
Kids Fingers1 serving (137 g)	350	25	15	22
Kids Burger1 serving (135 g)	320	24	0	24
Kids Quesadilla1 serving (227 g)	760	24	34	60
Make It A Combo Sticky Fingers1 serving (165 g)	500	23	41	27
Soup & Salad1 serving (541 g)	630	19	42	46
Make It A Combo Original Wings1 serving (157 g)	560	18	23	44
Cookie Zookie1 serving (439 g)	1,540	16	191	83
"Mexican Street Corn" Ribs1 serving (488 g)	1,140	15	90	84
Side Cheddar Bacon Fries1 serving (320 g)	630	14	56	39
Fresh Guacamole & Chips1 serving (397 g)	740	14	119	30
Kids Grilled Cheese1 serving (73 g)	270	13	20	16
Side Loaded Mashed Potatoes1 serving (263 g)	380	13	35	22
Chips & Salsa1 serving (369 g)	600	12	114	16
Side Cheddar Toast1 serving (34.4 g)	140	11	4	8
Chicken Tortilla Soup1 serving (347 g)	300	11	27	17
Kids Fried Mac & Cheese1 serving (142 g)	420	11	46	22
Rosemary Garlic Fries Basket1 serving (534 g)	1,320	11	113	92
Beer Battered Onion Rings1 serving (454 g)	1,000	9	121	55
House Side Salad1 serving (191 g)	330	8	14	28
Buffalo Battered Cauliflower1 serving (552 g)	650	7	74	37
Asphalt Pie Dessert1 serving (319 g)	930	7	106	53
Side Wingers Rice1 serving (200 g)	250	6	52	0.5
Basket Of Fries1 serving (482 g)	1,040	6	119	60
Side Wingers Vegetables1 serving (178 g)	160	5	13	10
Side Beer Battered Onion Rings1 serving (227 g)	390	5	69	11
Side Garlic Fries1 serving (249 g)	620	5	52	44
Side Garlic Mashed1 serving (170 g)	200	4	30	8
Side Wingers Fries1 serving (198 g)	390	2	49	20
Side Wingers Carrot1 serving (85 g)	30	1	7	0