The marinating and cooking process adds a lot of sodium
Chicken wings contain a significant amount of sodium even before any seasoning is added. A 3 ounce raw chicken wing contains around 70 mg of sodium. However, the sodium content skyrockets when the wings go through the marinating and cooking process.
Here are some of the main reasons why chicken wings end up so high in sodium:
Brining
Many restaurants and recipes call for chicken wings to be brined or soaked in a saltwater solution before cooking. This helps the wings retain moisture and seasons them throughout. A typical brine contains 1-2 tablespoons of salt per quart of water. With that much salt getting absorbed into the meat, the sodium content quickly adds up.
Marinades and rubs
Lots of flavorful ingredients go into the marinades and dry rubs used to season wings. Two that stand out for their high sodium levels are soy sauce and garlic salt. Just 1 tablespoon of soy sauce can contain over 1,000 mg of sodium. And garlic salt is part salt, so just a teaspoon may have 230 mg sodium. When making batches of marinade or rub for pounds of wings, it’s easy to see how the sodium numbers climb.
Frying
The vast majority of chicken wings are fried before serving. Deep frying causes the wings to absorb some of the oil they are cooked in. And since most fried foods are salted, this adds even more sodium to the wings during cooking. Even just a teaspoon of salt per quart of oil can add up when absorbed into batches of wings.
Osmosis from sauces
After frying or baking, chicken wings are typically tossed in or served with savory sauces like buffalo, barbecue, teriyaki, etc. And these sauces can be shockingly high in sodium. For example:
| Sauce | Sodium (mg) per 2 tbsp |
|---|---|
| Buffalo | 460 |
| BBQ | 360 |
| Teriyaki | 870 |
As the wings soak in these salty sauces, the sodium content diffuses into the meat through osmosis. So the wings absorb even more sodium after cooking.
Why add so much sodium in the first place?
There are a few reasons chicken wings call for so much sodium during preparation:
Flavor
Salt makes food taste better by enhancing and carries existing flavors. The abundance of salt and salty sauces gives chicken wings a lot of their signature flavor. They simply wouldn’t taste as good without high sodium levels.
Tenderizes meat
Salt breaks down muscle fibers in meat through osmosis and solubilization of proteins. This tenderizing effect is especially important for chicken wings, since they contain a lot of collagen and can become tough when cooked. The sodium softens up the meat and connective tissue.
Retains moisture
As mentioned earlier, brining chicken wings in salty water causes them to retain more moisture during cooking. This leaves the meat juicier and more palatable.
Browning and crisping
Salting the exterior of chicken wings leads to better Maillard reactions during frying or baking. This browns the skin and makes it nice and crispy.
Food safety
Salt lowers water activity in foods, creating a less hospitable environment for microbial growth. The high sodium levels help keep chicken wings safely preserved and extend their shelf life. This is especially important for the raw wings that are shipped to restaurants or sold in grocery stores.
Addictive flavor
Humans evolved to crave sodium. The salty taste provides a hedonic eating experience. Restaurant chains likely leverage the addictive properties of sodium to keep customers coming back for more wings.
Health concerns over high sodium intake
While sodium does serve functional purposes in chicken wing preparation, the extremely high levels can be concerning from a health standpoint. Here are some of the health risks associated with too much sodium consumption:
Hypertension
Excess sodium intake causes increased blood pressure in many people by causing water retention and stiffening arteries. Hypertension, or high blood pressure, puts stress on the heart and blood vessels.
Heart attack and stroke
The strain on the cardiovascular system from hypertension increases the risk of heart attack, heart failure, and stroke – which are leading causes of death.
Kidney problems
To excrete excess sodium, the kidneys have to work extra hard by filtering more blood. Over time, this overwork can contribute to kidney disease and kidney failure.
Stomach cancer
Some research indicates very high sodium diets may damage the stomach lining and raise the risk of stomach cancer. But more evidence is still needed on this link.
Recommended limits
Health authorities recommend limiting sodium intake to avoid associated health risks:
| Authority | Recommended Upper Limit |
|---|---|
| American Heart Association | 2,300 mg per day |
| US Dietary Guidelines | 2,300 mg per day |
| WHO | 2,000 mg per day |
To put this in perspective, just 10 buffalo wings can contain over 3,000 mg sodium. Consuming that many wings in one sitting could easily exceed the daily recommended limit.
Ways to make chicken wings healthier
Chicken wings don’t have to be so salty. Here are some tips for lightening up wings at home:
Use less salt in brine and marinade
Cut the salt at least in half in brines and marinades. You can boost flavor in other ways, like using more herbs and spices.
Skip the sauce
Serve wings with a dipping sauce on the side rather than tossing them in sauce. This prevents excess sodium from osmosing back into the meat.
Use lower sodium sauces
Many brands offer low-sodium versions of popular wing sauces like buffalo and bbq. Or make your own sauces with less salt.
Try dry rubs and spices
Coat wings in a flavorful dry rub rather than a wet marinade. Avoid rubs with salt and go for more herbs, spices, pepper, chili powder, etc.
Bake instead of frying
Baked wings absorb less oil and salt than deep fried wings. Baking may also reduce calories.
Go for grilled wings
Grilled wings don’t require any oil or marinade at all. The great charcoal flavor still makes them taste great.
Conclusion
Chicken wings contain alarming amounts of sodium, upwards of 1000 mg per serving. This sodium overload comes from heavy salting during brining, marinating, and repeated exposure to salty sauces. While salt does make wings more flavorful, tender, and brown better, the health risks of excess sodium are very concerning. Wings with more moderate sodium levels can still achieve the same benefits and taste great. At home, cooks can take steps like reducing salt, skipping the sauce toss, and opting for dry rubs over marinades. Following a low sodium diet overall is important for mitigating the blood pressure and cardiovascular risks of foods like chicken wings. Moderation is key when indulging in such salty treats.