Chicken wings are a popular appetizer and snack food. They are commonly prepared by frying, baking, or grilling. One popular preparation method is to coat the wings with a dry seasoning rub before cooking. Dry rubs add flavor and crunch to the wings. Many people on low-carb or ketogenic diets enjoy chicken wings but wonder if the dry rub adds any extra carbs. This article will examine whether dry rub chicken wings contain carbs.
What is a Dry Rub?
A dry rub is a blend of dried herbs, spices, salts, pepper, and sometimes sugar that is rubbed onto meat, fish, or poultry before cooking. The dry rub adds a layer of seasoning that forms a flavorful crust when cooked.
Some common ingredients found in dry rubs include:
- Paprika
- Chili powder
- Garlic powder
- Onion powder
- Mustard powder
- Cumin
- Coriander
- Salt
- Pepper
The specific blend of spices and herbs depends on the desired flavor profile. Dry rubs can range from mildly seasoned to highly spiced.
Do Dry Rubs Contain Carbs?
Most of the ingredients that go into dry rubs are very low in carbohydrates. Herbs, spices, salt, and peppers all contain minimal amounts of carbs. However, some dry rub recipes do include a small amount of sugar.
Sugar adds flavor, aids in browning via the Maillard reaction, and helps the rub adhere to the meat. Common forms of sugar used in dry rubs include:
- Brown sugar
- White sugar
- Honey
- Maple syrup powder
A typical dry rub contains around 1-2 teaspoons of sugar per 3-4 servings. Since there are 4 grams of carbs per teaspoon of granular sugar, this equates to 4-8 grams of carbohydrates per serving.
So while most of the dry rub is very low carb, the sugar content bumps up the total carb count slightly. Whether this small amount of carbs fits into your diet is up to personal preference.
Examining the Nutrition of a BBQ Dry Rub
To get a closer look, let’s examine the nutrition facts of a popular barbecue dry rub.
The recipe for this homemade dry rub contains the following ingredients:
- 1/4 cup paprika
- 2 tablespoons light brown sugar
- 2 tablespoons kosher salt
- 2 tablespoons garlic powder
- 1 tablespoon ground black pepper
- 1 tablespoon onion powder
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon cayenne pepper
This makes about 1 cup or 48 teaspoons of dry rub. Here is the nutritional breakdown for a 1 teaspoon serving:
| Nutrient | Amount |
|---|---|
| Calories | 13 |
| Fat | 0.3 g |
| Carbs | 2 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Protein | 0.2 g |
The 2 grams of carbohydrates comes almost entirely from the brown sugar. Since a typical dry rub contains about 1-2 teaspoons of sugar per serving, this breakdown is consistent.
If using 1 tablespoon (3 teaspoons) of this dry rub per serving of chicken wings, it would add 6 grams of carbs total and 1.5 grams of sugar.
Dry Rubs for Low-Carb Diets
Some low-carb dieters try to avoid dry rubs containing sugar. Luckily, there are many great tasting dry rub recipes that leave it out.
Here are some examples of popular low-carb, sugar-free dry rubs:
Smoky Dry Rub
- 2 tablespoons paprika
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon chipotle chile powder
- 1 tablespoon dried oregano
- 2 teaspoons black pepper
- 1 teaspoon salt
Lemon Pepper Dry Rub
- 3 tablespoons lemon pepper seasoning
- 1 tablespoon dried parsley
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
Jerk Dry Rub
- 1 tablespoon light brown sugar
- 1 tablespoon dried thyme
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon paprika
- 2 teaspoons ground allspice
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon cayenne pepper
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
As you can see, there are many flavorful low-carb options without added sugar. Leaving the sugar out saves 2-4 grams of carbs per tablespoon of dry rub.
Net Carbs in Dry Rubs
Some low-carb dieters only count net carbs, which is total carbs minus fiber. Since dry rubs contain minimal fiber, the total carbs and net carbs are virtually the same.
There are some dry rub ingredients that contain a small amount of fiber, such as chili powder and paprika. However, the fiber content is negligible compared to the total carb count.
For example, 1 tablespoon of paprika contains about 5.8 grams of total carbs and 2.5 grams of fiber. So the net carbs would be 3.3 grams.
Compared to the 2 grams of total carbs from the sugar content in a typical dry rub recipe, the extra fiber doesn’t make much difference.
How Many Chicken Wings Should You Eat on a Low-Carb Diet?
When eating chicken wings on a low-carb diet, portion control is important.
Chicken wings are higher in fat than other cuts of chicken. The skin also provides a lot of calories. So it’s easy to overdo it, even if the wings are low in carbs.
Here are some serving size guidelines for chicken wings on a low-carb diet:
- Ketogenic diet: 4-6 wings per serving
- Moderate low-carb diet: 6-8 wings per serving
- High protein low-carb diet: 8-10 wings per serving
The exact carb count will vary slightly depending on the size of the wings and amount of dry rub used.
Most plain chicken wings (no breading) have around 0-1 grams of carbs per wing. Using around 1-2 tablespoons of dry rub per serving adds 2-6 grams of carbs.
So a serving of 6 wings with dry rub would contain about 4-8 grams of total carbs.
Try Dry Rub Chicken Wings Air Fried
One of the best cooking methods for keeping wings low-carb is air frying. Air frying gives the wings a crisp texture without needing to deep fry them.
Follow these simple steps for air fried dry rub chicken wings:
- Pat chicken wings dry and trim off any excess skin or fat.
- Season wings all over with dry rub, about 1-2 tablespoons per pound.
- Arrange wings in a single layer in air fryer basket.
- Air fry wings at 400°F for 22-28 minutes, flipping halfway.
- Check wings for doneness and air fry 2-3 minutes more if needed.
- Toss wings in sauce (optional).
The air fryer gives the dry rub a chance to caramelize and crisp up during cooking. This locks in the flavors.
Serve the wings as is or toss them in a low-carb sauce to add moisture. Options like hot sauce, buffalo sauce, or barbecue sauce work well.
What About Breaded Chicken Wings?
Some restaurants and frozen prepared wings have a breaded coating. The breading significantly increases the carb count compared to dry rub or plain fried wings.
A typical flour or breadcrumb coating adds 5-10 grams of carbs per serving. For example, 6 breaded boneless wings could have 30+ grams of carbs from the breader alone.
Battered chicken wings are highest in carbs, since the batter is thinner and sticks to the wings. Low-carb dieters will want to avoid breaded or battered chicken wings.
Should You Eat the Chicken Wing Skin?
The skin on chicken wings provides a good amount of fat and calories. Some low-carb dieters prefer to not eat the skin to save on calories.
Others feel that the skin is the tastiest part and don’t mind the extra fat and calories it provides.
Here’s a nutrition comparison of chicken wings with and without skin:
| Chicken Wings (3 oz) | With Skin | Without Skin |
|---|---|---|
| Calories | 221 | 129 |
| Fat (g) | 15 | 5 |
| Carbs (g) | 0 | 0 |
As you can see, the skin adds significant calories and fat. But it does not affect the carb count.
Whether to eat the skin or remove it is up to personal preference and your specific calorie needs. Both options can fit into a low-carb eating plan.
Other Low-Carb Chicken Wing Tips
Here are some other helpful tips for keeping chicken wings low-carb:
- Avoid breaded wings or ask for them naked or grilled.
- Opt for dry rubs over thick, sweet sauces.
- Check the nutrition info on frozen prepared wings.
- Watch portion sizes as wings are high in calories.
- Make your own low-carb buffalo sauce for dipping.
Enjoying chicken wings in moderation can absolutely be part of a healthy low-carb diet when prepared properly. Aim for dry rubs without added sugar and stay mindful of serving sizes. Air frying or baking the wings are healthy cooking methods.
Conclusion
Dry rub chicken wings can be part of a low-carb eating plan. While plain wings are very low in carbs, dry rubs add a small amount due to sugar and other seasonings. A typical dry rub recipe contributes around 2-4 grams of net carbs per serving.
To keep dry rub wings low-carb, look for sugar-free rubs or use them sparingly. Breading significantly increases the carb count of wings, so avoid breaded wings. Watch your portion sizes, as chicken wings are high in calories and fat even without carbs. Air frying or baking wings are great low-carb cooking methods.
In moderation alongside other low-carb foods, dry rub chicken wings can be incorporated into a keto or low-carb diet. Be mindful of serving sizes and prep methods for best results. With some adjustments, wings can be a tasty low-carb game day snack.