Is Air fried food bad for you?

December 11, 2025 •

4 min read

According to one study, air-fried food contains substantially less fat than traditionally deep-fried food. While this suggests air frying is a healthier cooking method, the full picture is more nuanced, leading many to question: is air fried food bad for you?

Quick Summary

Air frying is often a healthier alternative to deep frying by significantly reducing fat and calories. However, it still poses risks from harmful compounds and non-stick coatings, emphasizing the need for moderation and proper cooking practices.

Key Points

Less Fat, Fewer Calories: Air frying uses significantly less oil, leading to a substantial reduction in the fat and calorie content of food compared to traditional deep frying.
Acrylamide Risk is Reduced: Air frying produces up to 90% less acrylamide (a probable carcinogen) in starchy foods like potatoes compared to deep frying, though the risk is not completely eliminated.
Healthy Ingredients Are Still Key: The healthiness of the meal is determined by the ingredients; air frying processed, high-sodium foods doesn't make them healthy.
High-Heat Compounds Remain a Concern: High-temperature cooking, even in an air fryer, can still generate compounds like COPs and PAHs, necessitating proper technique to minimize their formation.
Watch Non-Stick Coatings: While modern coatings are safer (PFOA-free), damage or excessive heat can cause potential risks. Stainless steel or ceramic alternatives are an option.
Moderation is Essential: Despite being healthier than deep frying, air-fried foods should still be consumed in moderation as part of a balanced diet.

Air Frying vs. Traditional Deep Frying

Air frying has gained immense popularity as a healthier alternative to deep frying, promising crispy, satisfying results with a fraction of the oil. Unlike deep frying, which involves submerging food in a vat of hot oil, an air fryer works like a miniature, powerful convection oven. It circulates superheated air around the food at high speeds, using only a tablespoon or less of oil to achieve a crunchy exterior through a process called the Maillard reaction. This method offers a significant reduction in calories and fat, which can support weight management and cardiovascular health. However, the assumption that air frying is completely risk-free is misleading. The health implications are complex and depend heavily on cooking practices and food choices.

Potential Health Risks of Air Fried Food

Despite its benefits, air frying is not without its health considerations. The high temperatures required for crisping can lead to the formation of potentially harmful compounds, though generally at lower levels than deep frying.

Acrylamide: This chemical can form in carbohydrate-rich foods, such as potatoes, when cooked at temperatures over 120°C (250°F). Acrylamide is classified as a 'probable human carcinogen' based on animal studies. While air frying reduces acrylamide formation significantly compared to deep frying (up to 90% in some studies), it does not eliminate it entirely.
Cholesterol Oxidation Products (COPs): High-heat cooking of meat and fish can produce COPs, which have been linked to heart disease and other chronic conditions. One study found increased COPs in air-fried fish but noted that adding antioxidants like parsley and chives could mitigate this effect.
Polycyclic Aromatic Hydrocarbons (PAHs): These carcinogens can be produced as fumes when oils are heated to high temperatures. While using less oil in an air fryer reduces this risk compared to deep frying, it doesn't eliminate it entirely, especially if oil is repeatedly reused or overheated.
Non-Stick Coatings: Many air fryer baskets have non-stick coatings, often containing substances like PTFE (Teflon). Older coatings contained PFOA, a chemical linked to cancer, but this is no longer used. Still, if a non-stick coating is damaged or overheated past 260°C (500°F), it could potentially release toxic fumes. For this reason, some prefer stainless steel or ceramic-coated air fryers.

The Importance of What You Cook

An air fryer is a cooking tool, and its health benefits are directly tied to the ingredients used. Simply air frying processed foods like frozen chicken nuggets, fries, or sugary snacks does not turn them into healthy meals. These items remain high in sodium, preservatives, and unhealthy fats. To maximize the health benefits, use the air fryer to prepare whole, unprocessed foods. Lean meats, fish, and a wide variety of vegetables are excellent choices that can be air fried to a perfect crisp with minimal oil, enhancing their natural flavors and textures. As registered dietitian Julia Zumpano notes, “Think of the air fryer as a way to enhance healthier foods, so they’re even more tempting”.

Comparison: Air Frying vs. Deep Frying


Aspect	Air Frying	Deep Frying
Fat Content	Uses minimal oil (tablespoon or less), significantly reducing fat and calories.	Submerges food in oil, leading to a much higher fat and calorie content.
Acrylamide Levels	Produces significantly less acrylamide than deep frying (up to 90% less) but does not eliminate it.	Heats starchy foods at high temperatures, creating higher levels of acrylamide.
Overall Calorie Count	Lower calorie counts compared to deep frying, aiding in weight management.	Substantially higher calorie counts due to the absorption of cooking oil.
Health Impact	Generally a healthier option, especially when used with whole, nutritious ingredients.	Associated with a higher risk of heart disease, type 2 diabetes, and obesity due to high fat intake.
Kitchen Safety	Safer due to no large amounts of hot, splattering oil and minimal fire risk.	Poses greater risk of burns, spills, and fires from hot oil.

How to Minimize Risks and Maximize Benefits

To get the most out of your air fryer while minimizing potential downsides, follow these simple guidelines:

Choose fresh, whole ingredients: Prioritize vegetables, lean proteins, and homemade snacks over processed, pre-packaged items.
Soak starchy vegetables: For items like potatoes, soaking them in water for 15-30 minutes before air frying can reduce acrylamide formation.
Avoid charring: Cook starchy foods until golden, not dark brown or burnt. Lighter browning indicates less acrylamide.
Use moderate temperatures: While higher temperatures crisp faster, cooking at a slightly lower heat can reduce the formation of harmful compounds.
Don't overcrowd the basket: Proper air circulation is key for even cooking. Overcrowding can lead to uneven results and soggy food.
Ensure proper ventilation: Use an exhaust fan to pull away any fumes produced by high-heat cooking.
Care for your non-stick coating: Use silicone or wooden utensils to avoid scratching the surface. Hand washing is also recommended.

Conclusion

Ultimately, whether air-fried food is bad for you depends on how and what you cook. An air fryer is a tool that can facilitate a healthier lifestyle, but it's not a magic bullet. Compared to deep frying, it is undoubtedly a healthier option, drastically reducing fat, calories, and potentially harmful compounds like acrylamide. However, it's crucial to understand that it's not without risks. By prioritizing whole, unprocessed foods, using proper cooking techniques to minimize risks, and practicing moderation, an air fryer can be a valuable part of a balanced and healthy diet. The key takeaway is that your food choices—not just the cooking method—determine the overall impact on your health. Are Air Fryers Healthy? - Cleveland Clinic

Frequently Asked Questions

Air fryers do not directly cause cancer. However, the high-heat cooking process can form acrylamide in starchy foods, which is a probable carcinogen. Fortunately, air frying produces significantly less acrylamide than deep frying, and following best practices can minimize the risk.

Yes, air-fried food is almost always a healthier option than deep-fried food. It uses far less oil, resulting in a lower-fat, lower-calorie meal with reduced levels of harmful compounds like acrylamide.

To reduce harmful chemicals, you can soak starchy vegetables before cooking, avoid over-browning or charring, and cook with moderate temperatures. Proper ventilation also helps disperse any fumes.

Modern non-stick coatings, including Teflon, are typically PFOA-free, addressing a major past concern. However, if the coating is damaged or overheated significantly, it could potentially release fumes. Using non-abrasive utensils and washing by hand helps maintain safety.

Air frying is a good way to cook lean meats and fish, but it can potentially increase cholesterol oxidation products (COPs) in fatty fish. Adding herbs like parsley and chives can help reduce this effect.

Yes, air frying is an excellent and quick method for cooking vegetables. It enhances flavor and crispness with very little oil, making it a very healthy choice for preparing nutrient-dense ingredients.

Like any high-heat cooking method, air frying can cause some loss of heat-sensitive nutrients like vitamin C. However, it is generally considered a better option for nutrient retention compared to deep frying.