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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices.

We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. There aren't that many chain restaurants that specialize in chicken wings and tenders alone. In fact, aside from Buffalo Wild Wings , Wingstop may just be one of the most well-known chicken-centric chains where you can order a combination of anything from fiery hot wings, such as the atomic flavor, to even pleasantly savory ones, like the lemon pepper.

But what's really work ordering off the Wingstop menu? Patricia Bannan , MS, RDN, nationally recognized nutritionist and healthy cooking expert, examined the Wingstop menu and picked out the foods she thought were the worst for you as well as the ones that won't cost you an entire day's worth of sodium and trans fat.

For perspective, the rest of the Jumbo wings contain at most 3 grams of saturated fat, and while a one-gram disparity may not seem like a lot for two wings, it begins to tally up when you order a handful. Let's say you ordered six Jumbo garlic parmesan wings—that totals 12 grams of saturated fat, which is more than half of your recommended daily intake of just 22 grams.

Not to mention, these wings also contain trans fat , which is known to raise the harmful levels of cholesterol known as LDL. We'll pass on these wings and get our parmesan fix elsewhere. Ask for a side of BBQ sauce or hot sauce on the side to dip wings in if you want a little more flavor. While they don't have the highest sodium content, they are the highest in [both] saturated fat and trans fats," says Bannan. The garlic parmesan boneless wings also clock in at an equivalent amount of both saturated and trans fat.

As far as sodium goes, the wings with the highest amount of the salty stuff are the original hot variety with a whopping 1, milligrams of sodium in just two chicken wings. That's almost a half a day's worth of sodium in just calories! The boneless atomic wings are one of the lowest choices in sodium and saturated fat," says Bannan. While this type of wing contains the second smallest amount of sodium, that doesn't classify it as a low sodium option.

For comparison, just two mild tenders contain more sodium than a large slice 14 inches of Pizza Hut's Meat Lover's pizza, which is stacked with pepperoni, ham, beef, bacon, and sausage. While the sodium content could be much less, the atomic tenders pack the heat without completely derailing your diet.

We're not exactly sure what's amping up the trans fat content in here, but until that information is revealed, we suggest you steer clear of this menu option! Glancing at the menu you'll see she is not kidding. With four different kinds of baskets of fries including ones that are smothered in cheese and fried ears of corn, this is the least caloric side you can order by a landslide. We asked a registered dietitian to weigh in on which Wingstop wings and tenders you should order, and avoid, too.

By Cheyenne Buckingham. Worst: Garlic Parmesan. Per 2 wings : calories, 15 g fat 4 g saturated fat, 1 g trans fat , mg sodium, 1 g carbs 1 g fiber, 0 g sugar , 16 g protein. Best: Plain Wings. Per 2 wings : calories, 8 g fat 2 g saturated fat, 0 g trans fat , 66 mg sodium, 1 g carbs 1 g fiber, 0 g sugar , 15 g protein. Worst: Mild Wings. Per 2 wings : calories, 14 g fat 3 g saturated fat, 1 g trans fat , mg sodium, 14 g carbs 1 g fiber, 0 g sugar , 9 g protein.

Best: Atomic Wings. Per 2 wings : calories, 8 g fat 2 g saturated fat, 0 g trans fat , mg sodium, 15 g carbs 1 g fiber, 1 g sugar , 9 g protein. More on Chicken. Worst: Mild Tenders. Per 2 wings : Best: Atomic Tenders. Worst: Large Seasoned Fries. Best: Veggies Sticks with Ranch.

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The Best and Worst Menu Items at Wingstop


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