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Oil-Free Air Fryer Chicken Wings Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Oil-Free Air Fryer Chicken Wings (120 g) has 346 calories. That works out to 288 calories per 100 g. It contains 0 g of carbs, 36.6 g of protein, 22.1 g of fat and 0 g of fiber. Its 38.4 µg of Selenium covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Air Fryer Chicken Wings Nutrition Facts
Selected: 4 piece (medium) · 120 g
346
KCAL / 120G
Carbs
0g
· 0% DV
Protein
36.6g
· 73% DV
Fat
22.1g
· 28% 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 42% · Fat 58%
Oil-Free Air Fryer Chicken Wings nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 346 kcal | |
| Total fat | 22.1 g | 28% |
| Saturated fat | 6.36 g | 32% |
| Trans fat | 0.12 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.6 g | 73% |
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 4 Pieces of Oil-Free Air Fryer Chicken Wings?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 346 kcal |
| 2 piece (small) | 60 g | 173 kcal |
| 100 g | 100 g | 288 kcal |
| 1 cup (chopped) | 140 g | 403 kcal |
| 1 serving (medium) | 150 g | 432 kcal |
| 6 piece (large) | 180 g | 518 kcal |
| 1 serving (large) | 225 g | 648 kcal |
| 8 piece (extra large) | 240 g | 691 kcal |
Calculated from 288 calories per 100 g.
Frequently Asked Questions About Oil-Free Air Fryer Chicken Wings
How long do oil-free air fryer chicken wings take to cook?
Oil-free air fryer chicken wings usually take about 20–25 minutes at 400°F, depending on their size and your appliance. Arrange them in a single layer and check that the thickest pieces are cooked through before serving.
What temperature should I use for oil-free air fryer chicken wings?
Set the air fryer to 400°F for oil-free air fryer chicken wings. This high heat helps brown the skin; adjust the cooking time for unusually small or large wings and verify doneness rather than relying on color alone.
How do you make oil-free air fryer chicken wings crispy?
Pat oil-free air fryer chicken wings thoroughly dry and leave space between them in the basket. Moisture and crowding prevent browning; for extra-crisp skin, toss the dried wings with a small amount of baking powder, not baking soda.
Can you cook frozen oil-free air fryer chicken wings?
Yes, frozen oil-free air fryer chicken wings can go straight into the air fryer. Cook until the pieces separate, then turn them and continue until fully cooked; crowded or clumped wings may need extra time.
Do oil-free air fryer chicken wings need any oil?
No, oil-free air fryer chicken wings do not need added oil to cook. Their skin releases some fat as it heats, though skipping added oil does not make skin-on wings fat-free.
Should you flip oil-free air fryer chicken wings while cooking?
Yes, turning oil-free air fryer chicken wings halfway through helps both sides brown more evenly. Use tongs, and spread the wings back into a single layer so hot air can circulate.
What internal temperature should oil-free air fryer chicken wings reach?
Oil-free air fryer chicken wings should reach 165°F (74°C) in the thickest part. Check with a food thermometer near the bone without touching it; browned skin alone does not confirm that the center is safe to eat.
What seasoning or sauce works well with oil-free air fryer chicken wings?
Oil-free air fryer chicken wings work well with a dry rub of paprika, garlic powder, salt, and pepper. Toss cooked wings with Buffalo sauce afterward rather than adding a wet sauce before cooking, which can soften the skin.
How should you store and reheat leftover oil-free air fryer chicken wings?
Refrigerate leftover oil-free air fryer chicken wings in a covered container within two hours and eat them within three to four days. Reheat them in the air fryer until hot throughout to bring back some crispness.
Are oil-free air fryer chicken wings actually lower in fat?
They have no added cooking oil, but the wings’ skin still contains fat and releases some during cooking. Removing the skin changes the texture and reduces fat, while sauces can add more depending on what they contain.
Oil-Free Air Fryer Chicken Wings Vitamins & Minerals
Vitamins
B3
9.72mg · 61% DV
B6
0.43mg · 25% DV
B12
0.48µg · 20% DV
B5
0.96mg · 19% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Zinc
3.24mg · 29% DV
Copper
0.12mg · 13% DV
Potassium ⭐
264mg · 8% DV
Sodium
114mg · 5% DV
Oil-Free Air Fryer Chicken Wings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Air Fryer Chicken Wings
To burn the 346 calories in 4 piece (medium) (120 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 Oil-Free Air Fryer Chicken Wings?
Oil-Free Air Fryer Chicken Wings are chicken wings cooked in an air fryer without adding oil. “Oil-free” describes the cooking method, not the wings themselves: their own fat renders as they cook. The circulating heat can brown and crisp the skin while keeping the meat juicy, especially if you turn the wings partway through. They work as a casual main meal or a sharing dish, served with a crisp salad, vegetables, or a dipping sauce; in Turkey, they also fit a dinner spread alongside yogurt or grilled vegetables. They’re high in protein, but the wings’ natural fat means they aren’t especially lean. Pair them with plenty of vegetables for a more balanced plate.
How Nutritious Is Oil-Free Air Fryer Chicken Wings?
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 Oil-Free Air Fryer Chicken Wings 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 Oil-Free Air Fryer Chicken Wings Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Air Fryer Chicken Wings 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
Oil-Free Air Fryer Chicken Wings Fat Profile
SATURATED
6.36g
MONOUNSATURATED
9.24g
POLYUNSATURATED
4.92g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.