Are air fryers healthy?
Air fryers offer a healthier alternative for preparing crispy foods compared to deep frying. This is because air fryers require less oil to achieve the same texture.
Air fryers have had a recent surge in popularity due to a growing awareness of health and wellness and a continuing demand for fried foods. People in America eat more potatoes than any other vegetable, with 41% of this total coming from frozen products, such as french fries.
Manufacturers of air fryers suggest they offer an alternative way to make and enjoy fried foods without the adverse health effects of oil-fried foods. Air-fried foods have a lower fat content than deep-fried foods, which means they may be better for health.
However, some people are concerned about the possible health risks of using this new form of cooking, primarily due to fears of toxicity and cancer. Others are sceptical about the alleged benefits of air-fried foods.
This article looks at the health benefits and risks of using air fryers and compares the technique with other cooking methods.
Air fryers vs. other cooking methods
Deep-fried foods tend to contain a lot more fat than foods cooked in other ways, such as grilling, baking, slow-cooking, and pan-searing.
For example, 100 grams (g) of fried and battered chicken breast contains
Air fryers remove high-fat and high-calorie oils from the cooking process. They produce similar results to deep fryers with a fraction of the fat and calories.
Lowering saturated fat intake has many health benefits, such as helping to manage cholesterol levels and
Air fryers are like small convection ovens that cook food faster and use less energy than conventional ovens.
Typically, users place food inside a drawer and select the desired cooking temperature and time.
Air fryers work by circulating hot air around food to create a crispy texture. The appliance is airtight, so hot air remains inside and heats up rapidly.
People can cook a wide variety of foods in an air fryer, including small joints of meat, chicken nuggets and wings, bread rolls and cakes. They are also useful for reheating foods quickly without becoming soggy like they might in a microwave.
Researchers
When used properly, air fryers offer many health benefits:
Using air fryers can promote health
Deep fried foods tend to be high in fat and calories, and a higher intake of fried foods increases the risk of obesity. Obesity can lead to various health complications, including type 2 diabetes and cardiovascular disease.
Switching from deep-fried foods to air-fried foods and reducing the intake of saturated fats can help with weight managment.
Air fryers can be safer than deep fryers
Air fryers reduce the risk of toxic acrylamide formation
Frying food in oil can cause dangerous compounds to develop, such as acrylamide. This compound forms in certain foods during high-heat cooking methods, such as deep frying and air frying.
According to the Food and Drug Administration, research has found that acrylamide
A 2024 study found that air-fried potatoes contained slightly more acrylamide than deep-fried or oven-fried potatoes. Pre-soaking the potatoes resulted in less acrylamide across all three cooking methods.
A 2020 study reported that air frying produced less acrylamide and polycyclic aromatic hydrocarbons (PAHs) in chicken when compared with deep frying.
Research on the effects of air-fried food is promising. Air fryers appear to be a healthy alternative to methods such as deep frying, offering flavors similar to fried food with fewer adverse effects.
Using less oil to prepare food may help with weight management and the prevention of obesity-related health conditions.\
Last medically reviewed on March 5, 2025
