Is air frying still unhealthy?

November 22, 2025 •

4 min read

According to research, air-fried food can contain up to 80% less fat and calories than its deep-fried counterparts. This significant reduction has fueled the air fryer's popularity, but it leaves many wondering: is air frying still unhealthy, or is it truly a healthy cooking solution?

Quick Summary

Air frying is a healthier alternative to deep frying, using far less oil and producing lower levels of harmful compounds like acrylamide. However, it is not a magic bullet for unhealthy food. The overall healthiness depends heavily on the ingredients and preparation methods.

Key Points

Healthier Alternative: Air frying uses significantly less oil and fat than deep frying, leading to lower-calorie meals.
Acrylamide Reduction: Compared to deep frying, air frying produces up to 90% less acrylamide, a potential carcinogen, although some risk remains with starchy foods.
Not for Junk Food: Air frying processed, packaged foods does not make them healthy. The quality of your ingredients is the most important factor.
Mitigate Chemical Risks: When cooking fatty fish, use fresh herbs to counteract the formation of COPs. Choose ceramic or stainless steel interiors to avoid non-stick coating issues.
Best Practices for Maximized Health: Maximize your health benefits by using minimal healthy oil, avoiding overcrowding the basket, and cooking with fresh, whole foods.
Think Convection, Not Deep Fryer: The appliance is a powerful convection oven, not a true fryer. Temper expectations for an exact match to the taste and texture of deep-fried foods.

The Air Fryer: A Mini Convection Oven

An air fryer is essentially a compact, countertop convection oven. Instead of submerging food in a vat of hot oil, it uses a high-powered fan to circulate very hot air around the food in a basket. This process cooks the food and creates a crispy, browned exterior, mimicking the results of deep frying with only a fraction of the oil, if any. While this dramatically reduces the added fat and calorie content compared to traditional deep frying, it doesn't automatically make every meal a health food.

The Fat and Calorie Advantage

Reducing oil intake is one of the most compelling health benefits of air frying. Deep-fried foods are notoriously high in fat and calories due to oil absorption, which contributes to weight gain and heart disease risk. By contrast, air frying achieves a crispy texture with just a tablespoon of oil or less, leading to lower fat and calorie counts. This can be a valuable tool for weight management, provided the overall diet is balanced.

The Acrylamide and Other Chemical Concerns

Air frying is not without its own set of chemical risks, though generally at a lower level than deep frying. Cooking starchy foods at high temperatures can produce acrylamide, a chemical compound linked to cancer in animal studies. While air frying has been shown to reduce acrylamide levels by up to 90% compared to deep frying, it doesn't eliminate it entirely. To minimize this risk, experts recommend cooking starchy foods to a golden yellow rather than a dark brown.

Another concern is the formation of cholesterol oxidation products (COPs) when air frying fatty fish like sardines. Studies show these substances are linked to heart disease and can negatively affect cholesterol levels. However, adding fresh herbs like parsley and chives, rich in antioxidants, can help mitigate the formation of COPs.

Finally, some air fryers use non-stick coatings, often containing materials like PTFE (Teflon), that can degrade and release toxic fumes if the surface is scratched or overheated. Choosing ceramic-coated or stainless steel air fryers or using appropriate liners can reduce this risk.

What You Cook Matters More Than How You Cook

One of the biggest misconceptions about air fryers is that they make all food healthy. An air-fried chicken nugget is still a highly processed food, and an air-fried candy bar is still a dessert. The healthiness of an air-fried meal depends entirely on the ingredients you start with. Using fresh, whole foods is always the healthiest approach.

Here are some healthy air frying options:

Vegetables: Broccoli, Brussels sprouts, asparagus, and sweet potato fries can be roasted to perfection with minimal oil.
Lean Proteins: Chicken breasts, fish fillets, and firm tofu crisp up nicely and stay moist inside.
Homemade Snacks: Roasted chickpeas, kale chips, or homemade granola offer nutritious, crunchy alternatives to store-bought processed snacks.

Making Your Air Frying Healthier: Practical Tips

Here are some actionable strategies to maximize the health benefits of your air fryer:

Avoid Overcrowding: Fill the basket with a single layer of food to allow hot air to circulate evenly. This prevents uneven cooking and ensures food gets crispy, not steamed.
Use Healthy Oils Sparingly: A light brush or spray of a healthy, high-smoke-point oil like avocado or olive oil is often all that's needed for crispiness. Avoid aerosol sprays which can damage non-stick coatings.
Clean Regularly: Cleaning your air fryer basket and pan after every use is crucial. Built-up grease and debris can burn and release harmful byproducts when reheated.
Experiment with Herbs and Spices: Flavor your food with herbs like turmeric, paprika, and garlic rather than relying on excess salt or high-calorie sauces. This enhances taste and adds beneficial antioxidants.
Pair with Other Cooking Methods: Use the air fryer to prepare proteins or vegetables while steaming or sautéing other components of your meal. This ensures a wider variety of nutrients and reduces your exposure to high-heat cooking byproducts.

Comparison: Air Frying vs. Other Methods


Feature	Air Frying	Deep Frying	Oven Baking	Steaming
Oil Usage	Minimal to none	High	Minimal to none	None
Fat & Calories	Low	Very High	Low	Low
Crispiness	High	Very High	Medium	None
Cooking Time	Fast	Very Fast	Slower	Varies
Acrylamide Risk	Low-Medium (Manageable)	High	Low-Medium (Manageable)	None
Nutrient Retention	Good	Poor	Good	Excellent

Conclusion: A Healthier Tool, Not a Health Guarantee

So, is air frying still unhealthy? The answer is nuanced. While air frying is a significantly healthier alternative to deep frying, it is not a health cure-all. The health impact is determined by the quality of the food you put into the basket. Using an air fryer to cook fresh, whole ingredients with minimal oil is a fantastic way to prepare nutritious meals. However, air frying processed junk food doesn't transform it into a healthy option. When used thoughtfully as part of a balanced diet, the air fryer can be a valuable tool for making healthier food choices without sacrificing taste or texture. For more information on general nutritional guidelines and making healthy food choices, consult with a registered dietitian or nutritionist.

Frequently Asked Questions

Yes, an air fryer is a much healthier option than a deep fryer. It uses minimal to no oil, dramatically reducing the fat and calorie content of your food compared to deep frying.

There is no conclusive evidence linking moderate air frying to cancer in humans. While high-heat cooking can produce potentially carcinogenic compounds like acrylamide, air frying produces much lower levels than deep frying. Proper cooking techniques, like avoiding excessive browning, can further minimize the risk.

Yes, it can. By reducing your fat and calorie intake from fried foods, switching to an air fryer can support weight management efforts. However, weight loss depends on your overall diet and physical activity, not just one cooking method.

Air-fried lean meats are a healthy option. However, some studies suggest that air frying fatty fish can increase cholesterol oxidation products (COPs), which are linked to heart disease. Adding fresh herbs like chives and parsley can help mitigate this effect.

Frozen french fries and other packaged foods are often pre-fried in oil and contain high levels of sodium. Air frying them is still a better option than deep frying, but it's not as healthy as making your own from fresh potatoes.

A light coating of a high-smoke-point oil like avocado or olive oil can help achieve a crispier finish and prevent food from sticking. Using just a tablespoon or a light spray is sufficient; excessive oil adds unnecessary calories and can cause smoking.

Most modern non-stick coatings are PFOA-free, but if the surface is scratched, it's best to avoid using it at high heat. For maximum safety, consider using a ceramic-coated or stainless steel air fryer, or use perforated parchment or silicone liners.