What's unhealthy about cooking spray?

November 8, 2025 •

5 min read

Many cooking sprays are deceptively labeled as 'zero calorie,' a claim based on an unrealistically small serving size of just a fraction of a second. What's unhealthy about cooking spray extends far beyond this caloric misrepresentation, including questionable chemical additives and highly processed oils.

Quick Summary

Cooking sprays often contain potentially harmful propellants and additives, refined oils of lesser quality, and misleading calorie labeling, posing health and safety concerns.

Key Points

Chemical Additives: Many cooking sprays contain propellants like butane and propane, as well as emulsifiers like soy lecithin and anti-foaming agents like dimethyl silicone, which can be irritating or have unresearched long-term effects.
Misleading Labeling: The 'zero calorie' claim on labels is based on an unrealistically small serving size; actual use adds calories that can accumulate over time.
Respiratory Concerns: Inhaling the fine aerosol mist, especially in confined spaces, can cause respiratory irritation and is a risk for sensitive individuals.
Cookware Damage: The additives in cooking sprays can build up a sticky, hard-to-clean residue on non-stick pans and cast iron, damaging their finish and effectiveness.
Processed Oils: The oils used are often highly refined and processed, which can strip them of nutrients found in higher-quality, less-processed oils like extra-virgin olive oil or avocado oil.
Safer Alternatives Exist: Alternatives like reusable pump misters filled with high-quality oil or simply brushing oil on with a paper towel offer a safer, more controlled cooking experience without chemical exposure.

The Chemical Cocktail in Your Cooking Spray

Traditional aerosol cooking sprays are more than just oil in a can. They are a complex mixture of ingredients, some of which raise health and safety concerns. The convenience of a fine mist comes from a cocktail of chemicals, many of which are not meant for consumption in large quantities. These ingredients fall into several categories:

Propellants and Their Potential Risks

To get the oil out of the can, manufacturers use pressurized hydrocarbon propellants. Common examples include butane, isobutane, and propane. While the FDA has classified these as 'generally recognized as safe' (GRAS) at minimal levels, their safety is debated by some health experts. The primary risks include:

Inhalation: Inhaling these gases, especially in poorly ventilated kitchens, can cause respiratory irritation and, in high concentrations, lead to more serious respiratory or neurological issues.
Flammability: These hydrocarbon gases are highly flammable. Spraying near an open flame or on a hot surface is extremely dangerous and can cause a flash fire.

Additives for Performance and Preservation

Beyond the propellants, cooking sprays contain other additives to improve function and shelf life. These include:

Soy Lecithin: An emulsifier that helps the spray spread evenly and prevents ingredients from separating. While generally safe for most, it can be a concern for individuals with severe soy allergies, as it contains trace amounts of soy proteins.
Dimethyl Silicone: An anti-foaming agent used to prevent splattering during cooking. Though deemed safe by the FDA, its long-term health effects from ingestion have not been extensively studied.
Artificial Flavors: Certain 'butter-flavored' sprays may contain artificial additives that mimic taste but offer no nutritional value.

The Quality of the Oil Itself

The oil in most commercial cooking sprays is often highly refined and processed. Common examples include canola, soy, or sunflower oil. This extensive processing can strip the oil of beneficial nutrients and antioxidants. In contrast, healthier, unrefined oils like extra-virgin olive oil or avocado oil provide more nutritional benefits. Some refined seed oils, like canola, have also been criticized for their potential to contain trace chemical residues from extraction processes.

The Hidden Calorie Trap

One of the most insidious aspects of cooking spray is the nutritional deception employed on labels. A serving size is often listed as an unrealistically short spray, allowing manufacturers to legally claim 'zero calories' per serving. However, in real-world usage, people spray for much longer, and the calories add up quickly without them realizing it. For someone watching their caloric intake, this can be a significant oversight. For example, a one-second spray, a more realistic application, can contain around eight calories.

Damage to Your Cookware

The convenience of a non-stick coating on your pan is a primary reason for using cooking spray, but ironically, the spray can ruin your cookware over time. The additives like soy lecithin can leave a sticky, gummy residue that bakes onto the surface, destroying the non-stick finish. This applies to non-stick pans, cast iron, and even silicone baking mats, which become less effective and harder to clean.

Potential Respiratory Concerns

Beyond the chemicals themselves, the inhalation of the fine mist from aerosol sprays can be a concern. The vaporized gases can irritate the lungs and throat, especially for those with pre-existing respiratory conditions like asthma. While the FDA considers propellants safe in trace amounts, repeated exposure in poorly ventilated areas can lead to issues, and flammable vapors can accumulate. Spraying on a cool pan and ensuring proper ventilation are important safety measures.

Comparing Aerosol Sprays to Alternatives


Feature	Aerosol Cooking Spray	Reusable Oil Mister	Liquid Oil
Ingredients	Oil + propellants (butane, propane) + emulsifiers (lecithin) + anti-foaming agents	Only oil of your choice	Only oil of your choice
Health Concerns	Additives and propellant inhalation risk	None beyond the oil itself	None beyond the oil itself
Cookware Damage	Can cause sticky residue build-up on non-stick surfaces	None; allows for a fine mist that is easy to wipe clean	Requires more conscious application to avoid excess oil
Cost	More expensive ounce per ounce due to packaging and additives	Higher initial investment but saves money over time on cheaper bulk oil	Most cost-effective, especially when buying in bulk
Control	Offers a very light, even mist but less control over quantity	Very high control over the oil type and amount dispensed	Requires a brush or pouring and can easily use too much

Healthy Alternatives to Cooking Spray

For those looking to avoid the potential risks associated with cooking spray, several excellent alternatives exist:

Use a Refillable Oil Mister: These devices allow you to fill a reusable pump bottle with your preferred oil, such as extra-virgin olive oil or avocado oil. This offers all the convenience of a spray without the chemical additives or propellants.
Brush on Oil: For greasing pans, simply pour a small amount of oil onto a paper towel or a silicone brush and spread it evenly across the surface.
Use Healthy, High-Smoke-Point Oils: For high-heat cooking, avocado oil and grapeseed oil are great choices. For lower-heat applications, extra-virgin olive oil is a flavorful and healthy option.
Line Pans with Parchment Paper: For baking, using parchment paper or a silicone baking mat eliminates the need for any spray at all and makes cleanup a breeze.

Conclusion: The Final Verdict on Cooking Spray

While cooking spray offers a seemingly convenient, low-calorie solution for preventing food from sticking, its potential downsides outweigh the benefits for many. The presence of chemical propellants and synthetic additives, combined with the often low-quality, highly refined oils used, raises valid health and safety questions. The misleading 'zero calorie' labeling can also be counterproductive for those managing their diet. Furthermore, regular use can damage the very cookware it's meant to protect, leading to sticky residue and reduced performance. By opting for safer alternatives like a reusable oil mister or simply brushing on higher-quality oil, you can take complete control over the ingredients you consume while protecting your health and your kitchen equipment. The slight extra effort is a small price to pay for greater peace of mind and more nutritious cooking. For more information on food ingredients and safety, consider consulting resources like Everyday Health.

Frequently Asked Questions

The propellants used in cooking sprays, such as butane and propane, are generally considered safe by the FDA in very small, dissipated amounts. However, some experts express caution, and inhalation risks exist, especially with overuse or in poorly ventilated areas.

Yes, cooking spray can damage non-stick cookware over time. The lecithin and other additives can leave a sticky residue that bakes onto the surface, compromising the non-stick coating and making it less effective.

Cooking spray is labeled 'zero calorie' because the official serving size is a fraction of a second of spray, which contains less than 0.5 grams of oil, allowing manufacturers to round down to zero. In reality, a typical, longer spray adds calories.

The oil in cooking spray is often highly refined and processed, which may contain chemical residues from extraction. This makes it less nutritious than less-processed oils like extra-virgin olive or avocado oil.

A great alternative is a reusable pump oil mister that you can fill with your oil of choice, such as avocado or extra-virgin olive oil. You can also simply use a silicone brush or paper towel to wipe a thin layer of oil onto a pan.

Yes, it is dangerous to use aerosol cooking spray near a gas flame or other heat source. The hydrocarbon propellants are highly flammable and can cause a flash fire.

Soy lecithin contains minimal soy protein and is unlikely to cause a reaction in most people with soy allergies. However, highly sensitive individuals should still check the ingredient list and may prefer to avoid it.