Is it Healthy to Eat Air-Fried Foods?

December 24, 2025 •

4 min read

According to research, air-fried foods can contain significantly less fat and fewer calories—up to 80% less—than their deep-fried counterparts. However, the question remains: is it healthy to eat air-fried foods for overall well-being and not just as an alternative to deep-frying?

Quick Summary

Air frying reduces fat and calories compared to deep frying, which may aid weight management and heart health. While it can produce fewer harmful compounds like acrylamide, it is not a magic solution for processed foods. Moderation is key for a balanced diet.

Key Points

Reduced Fat and Calories: Air frying uses significantly less oil, leading to a substantial decrease in fat and calorie content compared to deep frying, aiding weight management.
Minimizes Acrylamide Formation: High-heat cooking methods can produce acrylamide, but air frying reduces this chemical by up to 90% compared to deep-frying.
Not a Magic Health Fix: While healthier than deep-frying, air frying processed, high-fat foods does not make them healthy. The quality of the food you cook is what matters most.
Potential for Harmful Compounds: Some studies show air frying certain fish can increase Cholesterol Oxidation Products (COPs), which are linked to heart disease.
Supports Heart Health: By reducing the intake of saturated and trans fats from deep frying, using an air fryer can support better cardiovascular health.
Moderation is Key: Eating air-fried foods should be part of a balanced diet. It's an excellent tool for cooking whole foods, but daily reliance on fried food isn't advisable.

How Air Frying Works: Beyond the Hype

An air fryer is essentially a powerful, compact convection oven that circulates super-hot air around food at high speed. A heating element, usually at the top, and a powerful fan work together to cook the food evenly and quickly. This process is known as the Maillard reaction, which gives food its crispy, browned texture and flavour. A minimal amount of oil, or sometimes none at all, is required, making it an appealing alternative to traditional deep frying. For example, when cooking French fries, you need only a fraction of the oil used in a deep fryer, and the fries absorb far less oil as they cook.

The Nutritional Benefits: Is Air Frying Really Healthier?

One of the most significant advantages of air frying is the drastic reduction in oil consumption, which leads to lower fat and calorie intake. A study cited by Instant Pot New Zealand found that air-fried foods contain up to 75% less fat than deep-fried equivalents, which is beneficial for weight management and cardiovascular health. This makes it a great option for people looking to reduce their intake of unhealthy saturated and trans fats commonly found in deep-fried restaurant foods. Beyond cutting calories, air frying may also help preserve certain heat-sensitive nutrients, like some vitamins and antioxidants, because of the shorter cooking time compared to other methods.

Potential Health Risks and How to Mitigate Them

Despite the benefits, air frying is not without its risks. The process, like many high-heat cooking methods, can lead to the formation of certain compounds.

Acrylamide Formation: This chemical forms when starchy foods are cooked at high temperatures. It's a probable human carcinogen based on animal studies, though the link in humans is not yet conclusive. Air frying has been shown to reduce acrylamide by up to 90% compared to deep frying, but it does not eliminate it completely. You can reduce this risk further by not overcooking or charring your food and by soaking cut potatoes in water for 15 minutes before cooking.
Cholesterol Oxidation Products (COPs): A study on air-fried fatty fish like sardines found that while the healthy omega-3 fatty acids were decreased, levels of COPs were slightly increased. These substances have been linked to heart disease. Adding antioxidants, like fresh herbs (e.g., parsley and chives), during cooking can help combat this effect.
Non-Stick Coatings: Many air fryers use non-stick materials like Teflon (PTFE). While PFOA, a chemical of concern, is no longer used, overheating the lining above 260°C (500°F) can potentially release toxic fumes. For peace of mind, ensure the non-stick coating is not scratched and follow the manufacturer's temperature guidelines. Some models offer stainless steel or ceramic alternatives.

Comparison Table: Air Frying vs. Deep Frying


Feature	Air Frying	Deep Frying
Oil Usage	Very little, often a light spray.	Requires large amounts of oil to submerge food.
Fat Content	Significantly lower fat content in food.	Substantially higher fat and calorie content.
Acrylamide Risk	Significantly reduced, but not eliminated.	High risk, as starchy foods are cooked at high heat.
Nutrient Preservation	Shorter cooking times can help preserve some nutrients.	Extended high-heat exposure and oil submersion can lead to nutrient loss.
Weight Management	Can support weight loss goals due to reduced calorie intake.	High in calories, which can contribute to weight gain.
Heart Health	Less added saturated and trans fat, which is better for cardiovascular health.	Increases intake of saturated and trans fats, raising health risks.
Cleaning	Easier cleanup, with less oil splatter.	Messy process involving oil disposal.

Making the Right Choice for Your Health

Ultimately, whether it is healthy to eat air-fried foods depends on your overall dietary patterns. Air frying offers a clear advantage over deep frying by drastically reducing oil, fat, and calorie intake. It is an excellent tool for preparing healthier versions of traditionally fried foods, from vegetables to lean meats. However, it is not a 'magic wand' that makes processed, high-calorie foods healthy. The healthiest approach involves using your air fryer to cook whole, unprocessed ingredients rather than frozen, pre-packaged snacks. For example, air-frying homemade sweet potato fries or chicken breast is a healthier choice than air-frying frozen, breaded fish sticks that are already high in sodium and unhealthy fats.

Conclusion: A Tool for Healthier Habits

Air frying is a healthier cooking method when compared directly to deep-frying. Its ability to create crispy food with a fraction of the oil helps reduce fat and calorie consumption, which supports weight management and heart health. While it minimizes the formation of certain harmful compounds like acrylamide, it is not risk-free, and moderation is key. By focusing on air-frying whole foods, monitoring cooking times, and avoiding excessive reliance on processed air-fried products, you can effectively leverage this appliance as a positive addition to a balanced and nutritious diet. It's a tool for better cooking, but the ultimate health benefits come from the ingredients you choose.

Air frying can reduce fat content by up to 80% compared to deep frying.

Healthy Air Fryer Recipes

Here is a list of healthy, homemade foods you can prepare in your air fryer:

Air-fried zucchini, peppers, and onions.
Crispy air fryer chicken breast cutlets.
Roasted sweet potatoes or broccoli.
Fish fillets with minimal seasoning.
Homemade kale or vegetable chips.
Lightly breaded fish cakes.
Homemade spring rolls filled with vegetables and lean protein.

Frequently Asked Questions

Yes, air frying is a healthier alternative to deep frying because it requires significantly less oil, resulting in fewer calories and less fat in your food.

The air frying process minimizes the formation of acrylamide, a probable carcinogen produced when starchy foods are cooked at high heat, compared to deep frying. However, small amounts can still form, so cooking in moderation and avoiding charring is recommended.

Both are healthy cooking methods, but an air fryer can be considered slightly healthier as it often requires less added oil for a crispy texture and cooks faster. Both are superior to deep frying.

No. While air frying reduces the fat and calories of the cooking method itself, it does not change the nutritional content of the food. Air-frying frozen chicken nuggets or fries is still less healthy than air-frying fresh vegetables or lean protein.

To reduce harmful compounds, avoid overcooking or charring food, and soak starchy vegetables like potatoes in water for at least 15 minutes before cooking. For fish, adding fresh herbs can help combat the formation of COPs.

An air fryer can be a valuable tool for weight loss because it helps reduce fat and calorie intake compared to deep frying, making it easier to manage overall calorie consumption. However, it must be used as part of a balanced diet.

Disadvantages include limited cooking capacity, the potential for food to dry out if overcooked, and the possibility of harmful compound formation if not used correctly. The non-stick coatings can also pose a risk if overheated.