Is Pam Spray or Non-Stick Cooking Spray Bad for You?

November 8, 2025 •

4 min read

According to the Food and Drug Administration (FDA), the additives in non-stick cooking sprays are generally recognized as safe for consumption. Despite this, many home cooks still ask, "Is Pam spray or non-stick cooking spray bad for you?" The answer is more nuanced than a simple yes or no.

Quick Summary

Cooking sprays contain oil, propellants, and additives like emulsifiers and anti-foaming agents. While FDA-approved, concerns exist over propellants, additive safety, and effects on cookware. Safer alternatives include propellant-free oil misters or traditional oil use.

Key Points

FDA Safe, But Additives Exist: The FDA generally recognizes cooking spray ingredients as safe, but they contain additives like propellants and emulsifiers not present in pure oil.
Propellants Dissipate, But are Flammable: Aerosol sprays use flammable propellants like propane and butane, which dissipate upon spraying but pose a hazard if used near an open flame.
Not Actually Zero Calorie: The "zero calorie" label is based on an unrealistically small serving size, and the calories from the oil can add up if you spray for longer than recommended.
Can Damage Non-Stick Pans: The emulsifier (lecithin) in cooking spray can leave a sticky, baked-on residue that damages and compromises the non-stick coating of your cookware over time.
Safer Alternatives are Available: Better options include reusable oil misters filled with your choice of high-quality oil, or simply using traditional liquid oil or butter.

The Composition of Non-Stick Cooking Sprays

To understand whether cooking sprays like Pam are good or bad, one must first look at the ingredients. A standard aerosol cooking spray is a complex mixture of several components, not just cooking oil. The primary ingredients are typically a blend of vegetable oils (such as canola, soybean, or olive oil), an emulsifier (like soy lecithin), a propellant (such as butane or propane), and sometimes an anti-foaming agent (like dimethyl silicone).

The "zero calorie" label is a common point of confusion. Manufacturers can list a serving as zero calories and zero fat if the amount used is less than 0.5 grams, which they define as a very short spray burst. However, most users spray for longer, meaning the calories and fat can add up, though it is still less than pouring traditional oil.

Health and Safety Concerns

While the FDA considers the ingredients in cooking sprays safe to consume in small quantities, several points contribute to the public's concern over their health effects.

Inhalation of Propellants

Aerosol sprays use flammable hydrocarbon propellants, including propane and butane, to dispense the oil. For most home cooks, the levels of propellant are too low to be toxic as they dissipate quickly. However, accidental ingestion or inhalation is possible, and the chemicals are highly flammable. It's crucial to use these sprays away from open flames and hot surfaces.

The Additive Question

The long-term effects of consuming anti-foaming agents like dimethyl silicone have not been extensively researched. Although considered safe by regulatory bodies for food applications, some health advocates suggest minimizing exposure to additives when possible. For individuals with a soy allergy, the soy lecithin used as an emulsifier is another factor to consider.

Fumes from Overheating

Any cooking oil can produce fumes when heated, and these fumes can contain volatile organic compounds (VOCs) that are irritating to the eyes, nose, and lungs. Non-stick cookware with PTFE (Teflon) can also release potentially harmful gases if overheated, which is a separate but often related concern for those using cooking sprays on such pans. Concerns have been raised about chronic exposure to cooking fumes, particularly in poorly ventilated kitchens. For individuals concerned about overall indoor air quality, using less processed, high-smoke-point oils can be a consideration. For more on the effects of cooking fumes, see the study on short-term exposure and pulmonary function Short term exposure to cooking fumes and pulmonary function.

Damage to Non-Stick Cookware

Ironically, using aerosol cooking spray on non-stick pans can damage the very coating it's meant to protect. The soy lecithin in the spray can polymerize and bake onto the pan's surface, creating a difficult-to-remove, sticky film. This residue can build up over time, compromising the pan's non-stick properties and effectiveness. To maintain your pan's longevity, it's often recommended to use liquid oil or butter applied directly instead of an aerosol spray.

Safer Alternatives to Consider

For those seeking alternatives with fewer additives and greater control over the type and amount of oil, several options exist.

The Reusable Oil Mister

This increasingly popular alternative involves a pump bottle that you fill with your own oil. By pumping the lid, you pressurize the bottle to create a fine spray. This method allows you to use high-quality, single-ingredient oils like extra virgin olive oil or avocado oil without any propellants or unwanted additives.

Brushing Oil or Using a Pat of Fat

For most cooking applications, simply pouring or brushing a small amount of liquid oil onto the pan works effectively. For baking, applying softened butter or a homemade non-stick paste (often a blend of flour, oil, and shortening) can achieve the desired non-stick result.

Parchment Paper or Silicone Mats

For baking, using parchment paper or a reusable silicone baking mat provides an excellent non-stick surface without the need for any spray or added fat.

Comparison of Cooking Methods


Feature	Aerosol Cooking Spray	Propellant-Free Mister	Traditional Oil/Fat
Ingredients	Oil, emulsifier (soy lecithin), propellant, anti-foaming agent	Single oil of choice (e.g., avocado, olive)	Oil, butter, or other fat
Health Concerns	Minor inhalation risks, long-term effects of additives unstudied, flammable propellants	Generally minimal, dependent on oil quality	Dependent on the type and quantity of fat used
Pan Longevity	Can damage non-stick coating over time due to residue buildup	Generally safe; no damaging additives	Safe for all cookware types
Convenience	Very high, quick and easy to apply	Good, requires minor manual pumping and filling	Less convenient for thin, even coating
Cost	Can be more expensive per ounce than bottled oil	Initial purchase cost, then inexpensive refills	Can be more costly if using premium oils

Conclusion

So, is Pam spray or non-stick cooking spray bad for you? The consensus is that while it is generally considered safe for consumption by the FDA in minimal amounts, it is not without potential drawbacks. Concerns exist regarding the additives, the inhalation of propellants, and the negative impact on non-stick cookware. For home cooks prioritizing whole, less processed ingredients, eliminating additives, and preserving their pans, switching to a propellant-free oil mister or traditional oil application represents a safer and often more cost-effective choice. Ultimately, the decision comes down to your personal health priorities and kitchen practices.

The Core Ingredients in Aerosol Cooking Spray

Oil: The base lubricant, often a vegetable oil like canola or soybean.
Emulsifier: An ingredient like soy lecithin that keeps the oil and other components mixed evenly.
Propellant: A pressurized gas, such as butane or propane, to expel the spray from the can.
Anti-foaming Agent: A substance like dimethyl silicone to prevent the oil from bubbling up during cooking.

Safer Alternatives to Non-Stick Cooking Sprays

Use a reusable oil mister with your oil of choice.
Apply a small amount of oil or butter directly to the pan with a paper towel or brush.
Line baking sheets with parchment paper or silicone mats for baking.
Utilize cookware designed for non-stick cooking without additional spray, like well-seasoned cast iron.

Frequently Asked Questions

While the propellants used in aerosol cooking sprays are generally considered safe and dissipate quickly during normal use, it is best to avoid direct inhalation. These propellants are flammable and can cause irritation if accidentally ingested or inhaled in high concentrations.

Yes, cooking spray contains calories and fat, but manufacturers can label it as 'zero calorie' based on an incredibly small, a fraction-of-a-second serving size. If you spray for a normal amount of time, the calories and fat will increase.

Yes, over time, the lecithin in Pam and other cooking sprays can build up on non-stick cookware, leaving a gummy, baked-on residue. This film can damage the non-stick coating and cause food to stick.

A healthy and simple alternative is to use a reusable oil mister. You can fill it with your favorite single-ingredient oil, such as extra virgin olive oil or avocado oil, and spray it without any chemical propellants or additives.

The chemical taste can be due to the propellants or other additives in the spray. While the taste is usually mild, some people with sensitive palates may notice it.

The FDA considers common additives like soy lecithin and dimethyl silicone 'Generally Recognized As Safe' (GRAS). However, some health experts suggest minimizing the ingestion of additives and note that long-term studies on some of these compounds are limited.

Yes, you can create a simple homemade cooking spray by using a reusable pump spray bottle and filling it with your choice of oil. For baking, you can also whisk equal parts flour, oil, and shortening to create a thick paste.

No, it is not safe. The propellants used in aerosol cooking sprays are highly flammable hydrocarbons. Always spray onto a cool surface and keep the can away from heat sources and open flames to prevent fire hazards.