How many calories are in air fried chicken?

October 25, 2025 •

4 min read

According to a Novant Health study, a single air-fried chicken breast can have nearly half the calories of a deep-fried version. This significant difference answers the question: how many calories are in air fried chicken, and reveals why air frying has become a popular, healthier cooking method.

Quick Summary

This guide details the calorie counts for various air-fried chicken cuts, compares air-frying to deep-frying for calorie savings, and outlines the primary factors that influence the final nutritional value.

Key Points

Significant Calorie Reduction: Air-fried chicken contains substantially fewer calories than deep-fried chicken, thanks to the minimal oil required.
Cut Matters: Leaner cuts like chicken breast have significantly fewer calories than fattier cuts such as thighs.
Breading Adds Calories: The type and amount of breading or coating you use can drastically increase the calorie count.
Portion Control is Key: Your overall calorie intake is directly tied to the size of your portion, regardless of the cooking method.
Cooking for Weight Management: Switching to air frying and choosing lean cuts can be a powerful strategy for reducing calorie intake and supporting weight loss goals.
Flavor without Fat: You can create great flavor with low-calorie seasonings and marinades, bypassing the need for heavy coatings or excess oil.

Air Fried Chicken: Calorie Breakdown by Cut

The number of calories in air fried chicken is not a single, fixed number but varies significantly based on the cut of meat, the presence of skin, and any added ingredients like breading or oil. Leaner cuts, like the breast, will naturally contain fewer calories than fattier cuts such as the thigh, even when prepared identically.

Air Fried Chicken Breast Calories

The breast is the leanest cut of chicken, and air frying it with minimal oil keeps the calorie count low while still achieving a juicy, flavorful result. A 3.5 oz (100g) cooked, unbreaded air-fried chicken breast contains approximately 164-177 calories, primarily from protein. Adding a light, flour-based coating and a modest spray of oil will increase this count slightly, but it will still be substantially lower than a deep-fried version.

Air Fried Chicken Thigh Calories

For those who prefer a richer, more succulent flavor, chicken thighs are an excellent choice. A single serving of air-fried chicken thighs can contain around 213 calories. This higher calorie count is due to the thigh's naturally higher fat content compared to the breast. The skin also contributes a significant amount of fat and calories, so preparing skinless thighs is an effective way to lower the overall nutritional load.

Air Fried Chicken Tenders and Strips

Air-fried chicken tenders or strips, which are typically breaded, can have a higher calorie count depending on the breading and added ingredients. For example, one serving of air fryer chicken tenders contains approximately 279 calories. The carbohydrates in the breading are the primary reason for the increased calorie total here.

Air Frying vs. Deep Frying: A Calorie Comparison

Air frying is overwhelmingly the winner when it comes to calorie savings over traditional deep frying. The method relies on circulating hot air to achieve a crispy exterior, whereas deep frying involves submerging food in a vat of hot oil, which is absorbed and significantly increases the calorie and fat content. The data clearly shows the difference.


Chicken Cut (approx. 3.5 oz)	Deep-Fried (breaded, skin-on)	Air-Fried (lightly breaded/seasoned)	Calorie Savings (approx.)
Chicken Breast	364 calories	188 calories	176 calories
Chicken Thigh	320 calories	180 calories	140 calories

Factors That Affect Your Air Fried Chicken's Calorie Count

To accurately estimate your meal's calories, you need to consider more than just the cooking method. Here are the key variables:

The Cut of Chicken

As demonstrated, the choice between white meat (breast) and dark meat (thigh) is the most impactful decision. White meat is leaner, leading to fewer calories per ounce. If you're counting calories strictly, stick to the breast.

Breading and Coatings

Adding breadcrumbs, flour, or other coatings significantly increases the carbohydrate and calorie content. Pre-packaged mixes can also be high in sodium and preservatives. For a healthier option, use a minimal amount of coating or opt for no breading at all, seasoning the chicken directly.

Added Oil and Seasonings

While an air fryer uses minimal oil, the amount you add still counts. A light spray is usually sufficient to help with crisping. Using a tablespoon of oil (approximately 120 calories) will obviously add more calories than a few sprays. Furthermore, many store-bought seasonings contain sugar or added fillers that boost calories, so always check the labels or make your own spice blend.

Portion Size

This is perhaps the simplest factor to control. A larger piece of chicken or eating multiple pieces will proportionally increase your calorie intake. Be mindful of serving sizes, especially if using a food tracking app.

Tips for a Lower-Calorie Air Fried Chicken

Here are some actionable tips for making your air-fried chicken as healthy as possible:

Choose Leaner Cuts: Stick to boneless, skinless chicken breasts for the lowest calorie count.
Go Light on Oil: A simple, high-heat oil spray is all you need to achieve a crispy texture without excess fat.
Create Your Own Seasoning: Skip pre-made, high-sodium mixes and blend your own herbs and spices. Paprika, garlic powder, onion powder, and black pepper work wonderfully.
Focus on Flavor, Not Fat: Use marinades based on low-calorie ingredients like lemon juice, soy sauce, and fresh herbs instead of sugary sauces.
Control Your Portions: Use a food scale to portion your chicken and accurately track your calorie intake.

Conclusion

Air frying offers a significantly healthier, lower-calorie way to enjoy delicious, crispy chicken compared to deep frying. While the exact calorie count depends on the chicken cut, coatings, and portion size, smart choices can help you keep your meal light and nutritious. By choosing lean, skinless cuts and minimizing breading and oil, you can maximize the benefits of this modern cooking method for better health and weight management. For further reading on the health benefits of air frying, consider the insights provided by Medical News Today on their site.

Frequently Asked Questions

Yes, air frying is generally healthier than deep frying. It uses a fraction of the oil, which can reduce calories by 70-80% and lower the overall fat content of the final dish.

An unbreaded, skinless air-fried chicken breast (approx. 3.5 oz or 100g) typically contains around 164-177 calories, though this can vary slightly based on seasoning and exact size.

A single air-fried chicken thigh can have around 213 calories, with the exact number depending on if the skin is left on and the size of the thigh.

Yes, adding breading or a pre-made coating will increase the calorie and carbohydrate count of your air-fried chicken. For example, a coated tender can be significantly higher in calories than a plain breast.

While an air fryer circulates hot air, a light spray of oil is often recommended to help achieve a crispy exterior. However, you can use little to no oil for a very low-calorie meal, especially with unbreaded skinless chicken.

Yes, air frying chicken can be a beneficial part of a weight loss diet. By reducing the amount of fat and calories compared to deep frying, it helps lower your overall caloric intake, especially when combined with portion control.

Air-fried and baked chicken have very similar calorie counts, assuming similar preparation (e.g., skinless and unbreaded). Both methods use dry heat and minimal added oil, making them excellent, low-calorie choices.