Does air frying make things unhealthy? A balanced look at the popular cooking method

October 24, 2025 •

4 min read

Air frying can use up to 80% less fat than traditional deep-frying, but does this automatically make it healthy?. The question, "Does air frying make things unhealthy?" is more complex than a simple yes or no, depending largely on what is cooked and how it is prepared.

Quick Summary

Air frying is generally a healthier cooking method than deep frying due to minimal oil use, but risks like acrylamide formation and the nutrition of the ingredients used are still important considerations. Proper techniques and mindful ingredient choices can ensure healthy outcomes.

Key Points

Less Oil and Calories: Air frying uses significantly less oil than deep frying, resulting in lower fat and calorie counts for your meals.
Reduced Harmful Compounds: Air frying produces less acrylamide and fewer PAHs compared to deep frying, making it a safer option concerning carcinogen formation.
Processed Food Is Still Processed: Air frying does not negate the high sodium, preservatives, and unhealthy fats found in pre-packaged processed foods.
Choose the Right Ingredients: The healthiness of air-fried food depends on the ingredients, with whole foods like fresh vegetables and lean proteins being the best choice.
Watch for High-Fat Fish: Air frying fatty fish like sardines may increase cholesterol oxidation products, though adding fresh herbs can help counteract this effect.
Be Mindful of Non-Stick Coatings: Damaged or overheated non-stick coatings can release toxic fumes. Use proper utensils and avoid extreme temperatures to prevent this.
Adopt Healthy Practices: For the best results, use healthy oils, avoid overcrowding, and monitor cooking to prevent charring.

Is Air Frying Inherently Healthy? The Convection Advantage

Air fryers have gained immense popularity as a healthier alternative to deep frying, promising the same crispy texture without the guilt. The appliance functions as a small, powerful convection oven, circulating superheated air to cook food rapidly and evenly. This process crisps the food's exterior by dehydrating it, mimicking the effect of deep frying, but with only a fraction of the oil.

The Clear Benefits: Less Fat, Fewer Calories

The most significant advantage of air frying over deep frying is the dramatic reduction in fat and calories. Where deep frying requires submerging food in a vat of hot oil, an air fryer typically needs only a light spray or a tablespoon of oil to achieve a crispy result. Studies have shown that air-fried foods can contain up to 80% less fat than their deep-fried equivalents, leading to a substantial reduction in caloric intake. This can be a valuable tool for weight management and for improving heart health by lowering the consumption of saturated and trans fats.

Reduced Harmful Compound Formation

High-heat cooking methods, including deep frying, can lead to the formation of potentially harmful compounds. A key concern is acrylamide, a substance formed in starchy foods cooked at high temperatures. Research suggests air frying significantly reduces acrylamide levels compared to deep frying, with one study showing a reduction of up to 90%. This makes air frying a safer option for those concerned about carcinogens produced by traditional frying.

Potential Downsides and How to Address Them

While air frying is generally considered a healthier option, it is not without potential drawbacks. The healthiness of the final dish depends on several factors, including the food itself and how it's prepared.

The Acrylamide Challenge

Although air frying reduces acrylamide formation, it does not eliminate it entirely, especially when cooking starchy foods like potatoes at high temperatures. To minimize this risk further, you can pre-soak sliced potatoes in water for 20-30 minutes before air frying. Cooking until golden brown, rather than dark brown or charred, also helps reduce acrylamide levels.

The Case of Fatty Fish

One study on air-fried fatty fish like sardines found that the method could decrease the amount of healthy polyunsaturated fats while slightly increasing cholesterol oxidation products (COPs), which are linked to negative effects on cholesterol. The study noted that adding fresh herbs like parsley and chives acted as an antioxidant, helping to reduce these damaging effects.

Non-Stick Coatings and Fumes

Most air fryers feature a non-stick coating for convenience and ease of cleaning. If these coatings (often PTFE or Teflon) are damaged or overheated, they may release toxic fumes. To mitigate this risk, use silicone or wooden utensils instead of metal and avoid exceeding the manufacturer's recommended temperature. Regular hand-washing can also help preserve the coating's integrity. For those with concerns, stainless steel or ceramic-coated models are available.

The Trap of Processed Foods

Simply cooking frozen, pre-packaged items in an air fryer does not magically make them healthy. Processed foods like chicken nuggets, mozzarella sticks, and frozen fries can still be high in sodium, preservatives, and unhealthy fats. The air fryer is a tool; the nutrition depends on the ingredients you put into it. Choosing fresh, whole foods is always the healthier option.

Healthy Air Frying Practices

To maximize the health benefits and minimize the risks of your air fryer, follow these practices:

Use healthy, high-smoke-point oils: When a little oil is needed, opt for options like avocado, refined olive, or grapeseed oil, which can withstand high temperatures without breaking down.
Avoid overcrowding: Ensure food is arranged in a single layer to allow hot air to circulate properly. This prevents steaming and ensures even cooking and crispiness without excessive oil.
Choose whole foods: Prioritize air-frying fresh vegetables, lean proteins, and homemade snacks over ultra-processed options.
Season smartly: Use herbs, spices, garlic, or lemon juice for flavor instead of relying on salt or heavy sauces.
Monitor cooking time: Check food regularly to prevent overcooking or burning, which can affect nutrient content and taste.

Comparison: Air Frying vs. Deep Frying

Here’s a side-by-side look at how air frying stacks up against deep frying from a nutritional perspective.


Feature	Air Frying	Deep Frying
Oil Used	Minimal (light spray or 1-2 tsp)	Submerged in oil (multiple cups)
Calorie Content	Significantly Lower	High
Fat Content	70-80% less fat	High, often containing unhealthy saturated/trans fats
Acrylamide Risk	Reduced levels	Higher levels, especially with starchy foods
PAH Risk	Reduced levels due to less oil	Higher levels due to high heat on large volumes of oil
Cardiovascular Health	Better for cholesterol and heart health	Contributes to higher cholesterol and heart disease risk
Clean-up	Easier and less messy	Messy, with lots of grease and oil disposal

Conclusion: The Final Verdict

So, does air frying make things unhealthy? When used properly, an air fryer can be a valuable tool for a healthier diet, offering a delicious, crispy texture with significantly less fat and fewer calories than deep frying. It also reduces the formation of potentially harmful compounds like acrylamide. However, it is not a magic solution that eliminates all risks. The key lies in what you choose to cook. Air-frying fresh, whole foods and using healthy cooking practices will lead to a more nutritious outcome. Relying on an air fryer to make processed junk food guilt-free will likely not benefit your health in the long run. Moderation, combined with informed ingredient choices, ensures you reap the full benefits of this popular kitchen appliance.

For more in-depth nutritional information on specific foods, consider consulting resources like the USDA FoodData Central database.

Frequently Asked Questions

No, air frying is generally considered healthier than deep frying because it uses significantly less oil, which results in lower fat and calorie content in your food.

Air fryers do not cause cancer, but high-heat cooking methods can produce acrylamide, a probable carcinogen. However, air frying produces substantially less acrylamide than deep frying, especially when you cook at moderate temperatures and avoid charring.

You should moderate your air frying of pre-packaged, processed foods, as they can be high in sodium and preservatives, even after air frying. Instead, focus on fresh, whole foods like vegetables and lean proteins.

To reduce acrylamide, pre-soak starchy foods like potatoes in water before air frying. Cook until golden brown instead of dark brown or charred.

Yes, you can air fry without oil, but a light spray or small amount can improve the texture and crispiness of certain foods, especially fresh or breaded items. Many frozen foods can be air-fried without additional oil.

Yes, non-stick coatings like Teflon can potentially release toxic fumes if they are overheated or damaged. Use silicone or wooden utensils, hand wash the basket, and operate within the recommended temperature range to minimize this risk.

Yes, an air fryer can aid in weight loss by allowing you to prepare crispy, satisfying meals with significantly less oil and fat than traditional deep frying. This helps reduce overall calorie intake.