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Baked Chicken Wing Flats Calories
High-protein, carbohydrate-free chicken wing portion
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Baked Chicken Wing Flats (90 g) has 239 calories. That works out to 266 calories per 100 g. It contains 0 g of carbs, 21 g of protein, 16.3 g of fat and 0 g of fiber. Its 23 µg of Selenium covers 42% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Chicken Wing Flats Nutrition Facts
Selected: 3 piece (medium) · 90 g
239
KCAL / 90G
Carbs
0g
· 0% DV
Protein
21g
· 42% DV
Fat
16.3g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 36% · Fat 64%
Baked Chicken Wing Flats nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 239 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 4.55 g | 23% |
| Trans fat | 0.09 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Pieces of Baked Chicken Wing Flats?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 239 kcal |
| 1 piece (small) | 25 g | 67 kcal |
| 2 piece (medium) | 60 g | 160 kcal |
| 100 g | 100 g | 266 kcal |
| 4 piece (large) | 120 g | 319 kcal |
| 1 serving (medium) | 150 g | 399 kcal |
| 6 piece (large) | 180 g | 479 kcal |
| 8 piece (jumbo) | 240 g | 638 kcal |
Calculated from 266 calories per 100 g.
Frequently Asked Questions About Baked Chicken Wing Flats
How do you make Baked Chicken Wing Flats?
To make Baked Chicken Wing Flats, pat the pieces dry, season them, and arrange them in a single layer on a baking tray. Bake until the skin is browned and the meat is fully cooked; leaving space between pieces helps them roast rather than steam.
How do you get Baked Chicken Wing Flats crispy in the oven?
For crispy Baked Chicken Wing Flats, dry the skin thoroughly and avoid crowding the tray. A wire rack set over the tray lets hot air circulate underneath, while turning the flats once during cooking helps brown both sides.
What temperature and how long should you bake Chicken Wing Flats?
Bake Chicken Wing Flats at about 400–425°F (200–220°C) for roughly 35–45 minutes, depending on their size and your oven. Check that the thickest part is fully cooked before serving; cooking time alone is not a reliable doneness test.
What is the difference between Baked Chicken Wing Flats and drumettes?
Baked Chicken Wing Flats are the flat, two-bone middle section of the chicken wing; drumettes are the meatier, single-bone section that resembles a small drumstick. Flats are thinner and often crisp up faster, so check each piece rather than assuming they finish together.
Should you marinate Baked Chicken Wing Flats before baking?
Yes, you can marinate Baked Chicken Wing Flats before baking. Garlic, pepper, paprika, and a little oil make a simple seasoning; refrigerate the chicken while it marinates, then wipe off excess wet marinade so the skin can brown.
What sauces go well with Baked Chicken Wing Flats?
Baked Chicken Wing Flats pair well with buffalo sauce, barbecue sauce, or a garlic-and-herb dip. For the crispest skin, bake the flats first and toss them in sauce just before serving rather than coating them heavily before they go into the oven.
Can you eat the skin on Baked Chicken Wing Flats?
Yes, the skin on Baked Chicken Wing Flats is edible and becomes browned and crisp when roasted. You can remove it if you prefer a less fatty portion, but the flats will lose some of their characteristic crisp texture and flavor.
How long do cooked Baked Chicken Wing Flats last in the fridge?
Cooked Baked Chicken Wing Flats keep for 3–4 days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly rather than leaving them out, and reheat them thoroughly before eating.
How do you reheat Baked Chicken Wing Flats without making them soggy?
Reheat Baked Chicken Wing Flats in a preheated oven or air fryer rather than the microwave. Arrange them in one layer and heat until hot throughout; dry circulating heat helps the skin crisp up again.
Can you bake frozen Chicken Wing Flats without thawing them first?
Yes, you can bake frozen Chicken Wing Flats, but they take longer to cook and may not crisp as evenly. For better browning, thaw them in the refrigerator first, pat the surface dry, and then season and bake.
Baked Chicken Wing Flats Vitamins & Minerals
Vitamins
B3
6.03mg · 38% DV
B6
0.34mg · 20% DV
B5
0.95mg · 19% DV
Biotin
4.59µg · 15% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
167mg · 24% DV
Zinc
1.85mg · 17% DV
Copper
0.07mg · 8% DV
Potassium ⭐
202mg · 6% DV
Sodium
85mg · 4% DV
Baked Chicken Wing Flats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Chicken Wing Flats
To burn the 239 calories in 3 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Chicken Wing Flats?
Baked Chicken Wing Flats are the middle sections of chicken wings cooked in the oven, often with a simple seasoning or a glaze. The skin can turn crisp while the meat stays juicy, making them easy to serve as a shared snack or as part of a main meal. They’re popular alongside dips and crunchy vegetables, or with salad, rice or roasted potatoes; in Turkey, they also fit naturally into a casual spread with yoghurt and grilled vegetables.
They’re protein-rich and contain no carbohydrates, though the skin makes them relatively rich in fat. For a lighter plate, bake them without adding much oil and pair them with a fresh salad.
How Nutritious Is Baked Chicken Wing Flats?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Chicken Wing Flats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Chicken Wing Flats Contain Allergens?
No known major allergens
Which Diets Is Baked Chicken Wing Flats Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Chicken Wing Flats Fat Profile
SATURATED
4.55g
MONOUNSATURATED
6.8g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 29.8:1
Above the ideal 4:1 (29.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.