Are Air Fryers Healthy?
Reviewed by the RecipeAirFryer editorial team · Updated
Air frying is generally healthier than deep frying because it uses a fraction of the oil, which cuts the fat and calories of fried food substantially. It is not a health device in itself - what you cook still matters more than how - but for anything you would otherwise deep fry, it is a clear improvement.
Quick answer
- 1Use a light spray of oil rather than a coating - most foods need a teaspoon or two, not a bath.
- 2Air fry vegetables and lean proteins to get crisp results without added fat.
- 3For starchy foods like chips, cook to golden rather than dark brown to keep acrylamide low.
- 4Treat it as a better way to cook the food you already eat, not a reason to eat more fried food.
The real benefit: far less oil
Deep frying submerges food in oil, and the food soaks a lot of it up. Air frying browns the surface with hot air and a light spray instead, so a portion of chips can carry a small fraction of the fat and calories of the deep-fried version.
That is the honest health case. It is not that the air makes food healthy - it is that you achieve a fried texture with a teaspoon of oil instead of a litre.
Acrylamide, and keeping it in perspective
Cooking starchy foods like potatoes at high heat produces acrylamide, and this is true of frying, roasting and air frying alike. Cooking to a golden rather than dark colour keeps it lower - the same official advice given for oven chips and toast.
The bigger picture is unchanged by the appliance: plenty of vegetables and lean protein is healthy, a diet built on fried food is not, and the air fryer simply makes the former easy and the latter less bad.
Frequently Asked Questions
Is air frying healthier than deep frying?+
Yes. It uses a fraction of the oil, so fried foods come out much lower in fat and calories while keeping a similar crisp texture.
Do air fryers cause cancer?+
No more than any high-heat cooking. Starchy foods form acrylamide when roasted, fried or air fried; cooking to golden rather than dark keeps it low.
Do you need oil in an air fryer to be healthy?+
Very little - a light spray is plenty. Fatty foods like bacon and sausages need none, as they render their own fat.