Does an Air Fryer Make Food Unhealthy? The Verdict on This Trendy Appliance

November 28, 2025 •

4 min read

According to the Cleveland Clinic, air-fried foods can have up to 80% less fat than their deep-fried counterparts, but that doesn't mean the food is always healthy. So, does an air fryer make food unhealthy, or is it a better alternative to traditional frying methods? The answer depends heavily on what you cook and how often.

Quick Summary

An air fryer is generally healthier than deep frying due to significantly less oil use, but its healthfulness hinges on the ingredients. High-heat cooking can produce compounds like acrylamide, though typically less than deep frying. Moderation and cooking whole, unprocessed foods are key to maximizing health benefits.

Key Points

Less Fat and Fewer Calories: Air frying uses significantly less oil than deep frying, resulting in lower fat and calorie intake.
Reduced Acrylamide Risk: Air frying dramatically lowers the formation of acrylamide, a chemical linked to cancer, compared to deep-fat frying.
Ingredience is Everything: The healthiness of air-fried food depends on the ingredients, not the appliance itself; it won't transform junk food into health food.
Cook with Fresh Foods: For maximum health benefits, use the air fryer for fresh vegetables and lean proteins rather than processed and packaged items.
Practice Moderation: Even with reduced oil, air-fried foods should be consumed in moderation as part of a balanced diet that includes a variety of cooking methods.
Mind the Risks: High-heat cooking can still produce some harmful compounds, and damaged non-stick coatings can release fumes, so proper use and maintenance are important.

Understanding How an Air Fryer Works

Before assessing the health implications, it's important to understand what an air fryer is and how it functions. Despite the name, it doesn't fry food in the traditional sense. It's essentially a small, powerful convection oven that circulates hot air at high speeds. A tiny amount of oil is sometimes used to help the food brown and crisp up. The rapid, superheated air cooks the food evenly, producing a texture and color similar to deep frying, but without the need for a vat of oil.

The Health Benefits of Air Frying

By replacing deep-frying with this method, you can achieve a number of health advantages:

Reduced Calorie and Fat Intake: Air frying uses a fraction of the oil required for deep frying, which dramatically cuts down on the amount of fat and calories in your meals. This can support weight management and heart health.
Lowered Acrylamide Formation: Deep frying starchy foods at high temperatures creates the chemical compound acrylamide, a 'probable human carcinogen'. Studies show air frying can reduce acrylamide levels by up to 90% compared to deep-fat frying.
Safer Cooking Environment: Cooking with large amounts of hot oil can be hazardous, with risks of splattering, burns, and fires. An air fryer, with its enclosed system, eliminates this danger.
Potential Nutrient Preservation: Some research suggests that the fast cooking time of an air fryer can help preserve certain nutrients, such as vitamin C and some polyphenols, that might be degraded by other methods.

The Potential Health Risks to Consider

While air frying is a healthier alternative to deep frying, it is not without potential downsides. The overall healthfulness of air-fried food still depends on the ingredients and cooking practices.

Continued Acrylamide Production: While reduced, acrylamide is not completely eliminated. It can still form in starchy foods cooked at high heat in an air fryer, especially if they are cooked for too long or burned.
Formation of Other Harmful Compounds: The high-heat cooking process can produce other potentially harmful compounds. Some studies show that air frying fish can increase cholesterol oxidation products (COPs), which are linked to heart disease. Some non-stick coatings, if damaged or overheated, might also release toxic fumes.
Damaged Healthy Fats: Air frying can negatively impact certain healthy fats. For example, a study on air-fried sardines showed a decrease in healthy polyunsaturated fats and a slight increase in COPs. Adding fresh herbs like parsley or chives was found to help mitigate this effect.
Cooking Unhealthy Foods: An air fryer is a tool, not a magical health converter. Cooking processed foods high in sodium, sugar, and saturated fat—like frozen chicken nuggets or mozzarella sticks—doesn't suddenly make them healthy.

Air Frying vs. Deep Frying vs. Baking: A Comparison

To put air frying into perspective, here is how it stacks up against other popular cooking methods.


Feature	Air Frying	Deep Frying	Conventional Baking/Roasting
Oil Required	Minimal (1-2 tablespoons)	Large amounts (cups)	Minimal to moderate (for desired browning)
Fat Content	Significantly lower	Very high due to oil absorption	Lower, depending on amount of oil added
Calorie Count	Lower	Very high	Moderate to lower
Acrylamide Risk	Reduced compared to deep frying	Highest, particularly with starchy foods	Present, but can be managed
Cooking Speed	Fast, quicker than a conventional oven	Very fast once oil is hot	Slower than air frying
Clean-up	Typically easy	Messy, requires oil disposal	Generally easy

How to Maximize the Health Benefits of Air Frying

To get the most out of your air fryer without compromising your health, follow these best practices:

Choose Nutritious Ingredients: Focus on cooking whole, fresh foods like vegetables, lean proteins, and homemade snacks instead of processed, packaged items.
Use High-Quality Oil Sparingly: If you use oil, a light spritz or a tablespoon is often sufficient. Opt for oils with a high smoke point and healthy fats, like avocado oil or extra virgin olive oil.
Control the Temperature and Time: Avoid overcooking or burning your food, as this increases the formation of harmful compounds like acrylamide. Follow manufacturer guidelines and use lower temperatures when possible.
Incorporate Other Cooking Methods: Use the air fryer as part of a varied cooking repertoire. Balance air-fried dishes with steamed, baked, and boiled foods to ensure a wide range of nutrients in your diet.
Clean Your Appliance Regularly: Regularly cleaning the air fryer prevents food debris and grease from accumulating and burning, which can affect flavor and potentially indoor air quality.

Conclusion

So, does an air fryer make food unhealthy? The truth is that the appliance itself is not inherently unhealthy. It is a kitchen tool, and its impact on your health is determined by how you use it. When compared to deep frying, air frying is a far healthier option, drastically reducing the amount of oil, fat, and calories consumed. However, it won't magically make processed junk food healthy. To reap the true benefits, use your air fryer to prepare wholesome, fresh foods and be mindful of proper cooking techniques and moderation. When used correctly and with healthy ingredients, the air fryer can be a valuable part of a health-conscious lifestyle.

Source: Are Air Fryers Healthy? - Cleveland Clinic Health Essentials

The Final Crunch: A Balanced View

In the ongoing debate about the healthiness of air fryers, it's clear that the appliance is a significant improvement over deep frying, but it's not a shortcut to a healthy diet. It's a great tool for achieving a crispy texture with less fat, but what you put in is what you get out. The best strategy is to use the air fryer to prepare whole, unprocessed foods, use minimal oil, and incorporate a variety of other cooking methods to ensure a balanced and nutritious diet.

Frequently Asked Questions

Yes, air-fried food is healthier than deep-fried food because it requires significantly less oil, resulting in lower fat and calorie content. This can contribute positively to weight management and heart health.

The air fryer itself does not cause cancer. However, high-heat cooking methods, including air frying, can produce compounds like acrylamide, a probable carcinogen. The risk is significantly lower in air frying compared to deep frying, and cooking at lower temperatures can further reduce this risk.

Some nutrients can be lost during any high-heat cooking process. However, the quick cooking time of an air fryer can help preserve more heat-sensitive nutrients like vitamin C and certain polyphenols compared to deep frying or longer cooking methods.

Using an air fryer every day is not inherently bad, but a varied diet is key. It's best to use it in moderation and not rely solely on this cooking method. Balance air-fried dishes with other preparations like steaming, boiling, or baking.

You can use any oil you prefer, but it is best to use a small amount with a high smoke point, such as avocado oil or extra virgin olive oil. A light spritz is often all that is needed to achieve a crispy texture.

Yes, you can cook frozen, processed foods in an air fryer. However, air frying doesn't make these inherently unhealthy items healthy. They often contain high levels of sodium, preservatives, and unhealthy fats, and should be consumed in moderation.

To minimize risk, don't overheat the appliance, use it for fresh whole foods instead of processed ones, and ensure the non-stick lining is not scratched. Choosing an air fryer with a stainless steel basket is another way to avoid potential issues with chemical coatings.