Are air-fried French fries healthier than fried? The definitive nutrition comparison

November 8, 2025 •

3 min read

Air-fried foods can have up to 80% less fat than their deep-fried counterparts, a significant reduction that directly impacts the health profile of comfort foods. This raises the key question: are air-fried French fries healthier than fried?. While the convenience and taste are appealing, understanding the nutritional science is crucial for making healthier dietary choices without sacrificing enjoyment.

Quick Summary

Air-fried French fries are a healthier option than deep-fried ones due to significantly lower fat and calorie content from using minimal oil. This method also reduces the formation of potentially harmful compounds like acrylamide, making it a smarter choice for frequent indulgence. However, moderation is key, as the base ingredient is still a starchy food.

Key Points

Reduced Fat and Calories: Air-fried French fries contain significantly less fat and calories because they are cooked with minimal to no oil, compared to the substantial oil absorption in deep-frying.
Lower Acrylamide Formation: Air frying generally reduces the formation of acrylamide, a potentially harmful chemical, compared to deep-frying, though cooking conditions like temperature are critical.
Heart-Healthier Option: By limiting the intake of saturated and trans fats, air-fried fries contribute to better heart health and a lower risk of chronic diseases linked to high-fat diets.
Pre-soaking Improves Results: Soaking potatoes in water before air frying helps remove excess starch, resulting in a crispier texture and reducing acrylamide levels.
Moderation is Still Key: Despite being healthier, air-fried fries are still a starchy, high-carbohydrate food and should be consumed in moderation as part of a balanced diet.
Flavor Compromise: While air-fried fries offer a good crispy texture, some may find they don't fully replicate the distinct, oily flavor of deep-fried fries.
Controlled Ingredients: Air frying at home gives you full control over the type and amount of oil and seasonings used, allowing for further health optimization.

The core difference: Less oil, fewer calories

Deep frying involves submerging food in hot oil, which is absorbed as it cooks, adding significant calories and unhealthy fats. Air frying uses circulating hot air with minimal oil, leading to dramatically lower calorie and fat content. Air frying can reduce calories by 70% to 80% and significantly reduce fat compared to deep frying. For example, a 100-gram serving of deep-fried potatoes can have 319 calories and 17 grams of fat, whereas a baked potato of the same size has only 93 calories and 0.13 grams of fat. Air-fried versions are much closer to baked in terms of fat, offering a crispy texture with fewer calories and fats, making them a more heart-healthy choice.

The formation of harmful compounds

The cooking method also affects the creation of compounds like acrylamide, which forms in starchy foods at high temperatures. High doses of acrylamide are linked to cancer in animals. Deep frying can increase acrylamide formation due to high oil temperatures. Air frying may reduce acrylamide by up to 90% compared to deep frying, often due to less oil and controlled temperatures. However, a 2024 study noted varying results depending on specific air frying conditions, sometimes showing similar or higher acrylamide levels than deep-fried. Pre-soaking potatoes can help reduce acrylamide across all frying methods.

Flavor and texture: A taste test comparison

Air-fried fries may not perfectly replicate deep-fried ones, but they can achieve a satisfying crispy exterior and soft interior. Soaking potatoes and using a light oil spray can enhance crispiness. Air-fried fries typically have a cleaner flavor without the heavy, oily taste of deep-fried versions, offering a healthier alternative for those open to a slight difference in taste.

How to optimize air-fried French fries for maximum health

To maximize the health benefits of air-fried fries, follow these tips:

Potato Choice: Russet or Yukon Gold potatoes are best for texture.
Pre-soaking: Soaking cut potatoes in cold water for 30 minutes removes starch for crispiness and reduces acrylamide. Dry thoroughly afterward.
Use Oil Sparingly: A small amount of olive or avocado oil applied with a spray is usually sufficient.
Avoid Overcrowding: Cook in a single layer or batches for even results.
Shake the Basket: Frequent shaking ensures even browning.
Creative Seasoning: Use spices and herbs instead of relying heavily on salt.

Nutritional comparison table


Feature	Air-Fried French Fries	Deep-Fried French Fries
Fat Content	Significantly lower (up to 80% less). Minimal oil used.	High fat content from oil absorption.
Calorie Count	Much lower due to reduced fat.	High caloric density from absorbed oil.
Trans Fats	Low to non-existent, depending on oil choice.	Potential for high levels, especially if oil is reused or partially hydrogenated.
Acrylamide	Generally lower, though specific cooking conditions matter.	Higher risk of formation due to high oil temperature.
Flavor & Texture	Crispy exterior, softer interior; cleaner flavor.	Deep, oily, and rich flavor; crispy texture.
Nutrient Retention	Better retention of heat-sensitive vitamins (e.g., Vitamin C) due to shorter cooking times.	Nutrients can be damaged or lost during the high-heat, prolonged process.
Health Risk	Lower risk of obesity, heart disease, and diabetes.	Higher risk of chronic diseases linked to high fat and calorie intake.

Conclusion: The smarter choice for moderation

Air-fried French fries are healthier than deep-fried ones because air frying significantly reduces oil, fat, and calorie intake. It also typically lowers the formation of harmful compounds like acrylamide and trans fats. While not as healthy as raw vegetables, air-fried fries are a heart-friendlier option for occasional enjoyment compared to deep-fried versions. Optimal results are achieved with proper preparation, including pre-soaking and minimal healthy oil. The air fryer allows for enjoying favorite foods with fewer health risks. For further research on cooking methods and health, consult resources like the National Institutes of Health.

Frequently Asked Questions

Air-fried foods, including French fries, can contain up to 80% less fat than their deep-fried counterparts because the cooking method uses circulating hot air instead of submerging the food in oil.

No, air frying does not eliminate all health risks. While it is a healthier alternative, the fries are still a starchy food. It is still important to consume them in moderation and be mindful of your overall dietary balance.

Acrylamide formation is generally lower in air-fried potatoes compared to deep-fried ones. However, it can still form, particularly at very high temperatures. Pre-soaking potatoes and not overcooking them can help minimize acrylamide levels.

Use healthy, non-hydrogenated plant-based oils like olive or avocado oil, applied sparingly via a spray bottle or brush. These oils have a good fat profile and can withstand high temperatures.

To get the crispiest air-fried fries, pre-soak the cut potatoes in water for about 30 minutes to remove excess starch. After drying them thoroughly, cook in a single layer without overcrowding the basket, and shake frequently.

Yes, cooking frozen French fries in an air fryer is healthier than deep-frying them because it avoids adding extra oil. The air fryer will still cook them to a crispy finish with significantly less fat.

While air-fried fries can achieve a satisfying crunch, their flavor and texture are not identical to deep-fried ones, which have a richer, oilier taste. Many people find the air-fried version a very acceptable and delicious alternative.