Just how healthy are air fryers?

Whenever someone tries to eat healthier, one of the first things to get kicked to the curb is fried foods. Things like fries, chicken tenders, and tater tots tend to be high in calories and saturated fat, so they aren’t usually the backbone of a nutritious diet. And that’s why air fryers are so, so popular. They can make your favorites lower in fat and calories while still scratching that fried-food itch. 

But are air fryers really the miracle machines you’ve heard about? Read on to find out everything you need to know, from how healthy air-fried foods are to how to get the best results.

Essentially a countertop-sized convection oven, air fryers cook food by circulating hot air around at a high speed, lending a golden-fried color and crispy texture to food with little to no cooking oil, shortening, or lard. You just prep your ingredients, toss them in the basket, and turn it on. “Using an air fryer is a convenient way to not only prepare food with less fat, but also with easier cleanup and often shorter cooking times than conventional cooking methods,” says Lara Clevenger, R.D.N., a registered dietitian nutritionist in private practice in Port Orange, Florida. No pot of bubbling oil means no spatter to wipe down afterward, nor waiting for the pot to cool down to dispose of the used oil. And in summer, an air fryer can save you from standing over a hot stove or warming the whole kitchen while waiting for the oven to preheat. 

The main health benefit to meals cooked in the air fryer is lower fat content compared to pan frying or deep frying, since you’re merely brushing or drizzling food with a touch of oil (if any) rather than submerging it in a vat of the stuff. Not only can air frying bring down your saturated fat intake, but also cut a lot of calories from the end dish. “Reducing excess oil is a reasonable goal for most people, not because fat itself is bad, but because oil is one of the most calorie-dense ingredients we use,” says Ellie Abramsky, R.D.N., a registered dietitian nutritionist at Weight Watchers. “One tablespoon of any oil, even the healthiest olive oil, is about 120 calories. When you’re deep frying, you can easily add hundreds of extra calories from oil absorption alone. So it’s less about avoiding fat and more about being intentional with how much you’re using.”  

Like any high-heat cooking method, air frying can produce certain compounds that have raised health questions. One of the most talked-about is acrylamide, a probable cancer-causing compound that forms in starchy foods like potatoes when they’re cooked at high temperatures. “Acrylamide is a byproduct of the Maillard reaction, which is the same chemical reaction that gives fried and baked foods their golden-brown color and toasty flavor,” says Abramsky. One study found 90% lower levels of acrylamide in air-fried food versus deep fried. However, other research shows no significant differences in acrylamide between air frying, deep frying, and oven frying. 

Other potentially harmful compounds — like cholesterol oxidation products (COP; linked to heart disease) and polycyclic aromatic hydrocarbons (PAH; linked to cancer) — can also form when foods are cooked at high heat, especially when fat drippings smoke and deposit back onto food. That can happen in an air fryer, but also with grilling, roasting, and pan-frying — they are more closely tied to temperature, time, and charring than to any one appliance. That said, air frying might lead to less than typical frying. “Air frying is not a magic bullet,” says Abramsky, “but when compared to deep frying, the overall profile of potentially harmful compounds is much more favorable, because there’s much less oil involved and less smoke generation.” 

Lastly, there’s some discussion around the nonstick coatings used in many air fryer baskets and trays. These are often made with polytetrafluoroethylene (PTFE), a type of PFAS (per- and polyfluoroalkyl substances), also known as “forever chemicals.” One particularly harmful kind of PFAS — perfluorooctanoic acid (PFOA) — was phased out years ago, but cookware labeled “PFOA-free” can still contain PTFE. While generally safe under typical cooking conditions, it can break down at very high temperatures and cause flu-like symptoms when inhaled. If you’d rather play it safe, look for air fryer models with food-contact surfaces made of glass, ceramic, or stainless steel, which don’t contain any PFAS.

As the ads and instruction booklets will breathlessly attest, you can make almost anything in the air fryer, from omelets to steaks to chocolate chip cookies. But should you? “The appliance itself doesn’t make food healthy,” reminds Abramsky. “Air-fried frozen mozzarella sticks are still mozzarella sticks.” 

The best foods to cook in the air fryer are those for which there’s a clear improvement in cook time, taste, or calories. The most obvious of these are, of course, meats and starches that would ordinarily be deep fried — like fried chicken and French fries — which come out lower in calories when air-fried due to the much lower amount of oil absorbed.

But other foods that aren’t typically tossed in a deep fat fryer can also get a surprising boost. “The biggest win is using the air fryer to make whole foods more appealing. Vegetables like Brussels sprouts, cauliflower, sweet potatoes, and broccoli get an incredible roasted quality in the air fryer that can convert even people who think they don’t like vegetables,” says Abramsky. Many foods are also done faster in the air fryer compared to the comparable oven-roasted versions, especially if you factor in preheating time. For example, roasted baby potatoes take about 40 minutes in the oven — plus 12 to 15 minutes to preheat to 425°F — whereas they’ll crisp up in the air fryer in 20 minutes flat.  

Boost the nutrition of your air fryer meals and get the best-tasting results with a few smart prep steps:

Don’t ditch the fat altogether

Tossing foods in a light coating of oil before air frying delivers better browning and texture, along with some healthy fat depending on the type you use. “Quality oil matters — choose a high-heat oil like avocado oil when using the air fryer,” recommends Clevenger. Avocado oil has a high smoke point (meaning it won’t burn at high cooking temperatures), and it’s chock-full of heart-healthy monounsaturated fat. 

Go for better breading

You don’t need breading with an air fryer — you can get crispiness without it — but sometimes you just want that extra layer of crunch. And that’s okay! “If you love a breaded coating, the air fryer is still a big improvement over deep frying,” says Abramsky. “You can experiment with lighter coatings like whole wheat panko, almond flour, or seasoned whole-wheat breadcrumbs for added fiber and nutrients without the heavy batter.”

Know the reason for the season

Be sure to pile on the herbs and spices to whatever you’re loading into the basket. “Smoked paprika, garlic powder, cumin, fresh rosemary, or a squeeze of lemon after cooking add a ton of flavor without extra calories, salt, or sugar,” says Abramsky. Seasoning generously isn’t just good for flavor: A study found that adding fresh herbs like parsley and chives significantly reduced the formation of harmful cholesterol oxidation products (COP) during air frying, most likely due to the herbs’ antioxidant compounds.

Research the best recipe 

Different air fryers work slightly differently, so be sure to read the instructions that come with your model. When venturing beyond the included recipe booklet, consult a few different sources to get an idea of best practices for a particular ingredient or dish, suggests Clevenger. “Search two to three recipes for any given food you want to cook and note the cooking temperature, cooking time, whether the air fryer needs to pre-heat, and whether the food should come to room temperature before cooking it (especially for meat). If the recipes are all about the same, then you’re more than likely going to have a perfectly cooked meal.” Need a place to start? Find 27 WW-approved air fryer recipes here.

Allow for a learning curve

Ever bought a new kitchen gadget and been disappointed to find it didn’t instantly turn you into a five-star health-spa chef? As easy and convenient as the air fryer is, give yourself time to get comfortable cooking with it. “It’s definitely a more set-it-and-forget-it method than cooking on the stovetop, but there’s always room for over- or undercooking, especially with proteins,” says Clevenger. Use a probe thermometer to be sure foods have reached the proper internal temperature for both safety and taste.  

Make it a meal

Even with healthier cooking methods, portion size still matters. “Because air-fried food is so easy to make and tastes so good, it’s easy to go back for seconds and thirds,” says Abramsky. “Instead, plate your entree before eating rather than snacking straight from the basket, and pair your air-fried items with nutrient-dense sides: a big salad, some whole grains, or a bean-based dish.”

An air fryer can be a smart way to cut back on excess fat, calories, and potential harmful cooking byproducts — especially compared to deep frying. It won’t turn every meal into healthy food, but it can make almost anything crispy and tasty without loads of fat. Get the most out of your machine by using it for whole ingredients over processed snacks, brushing on high-quality oils, and loading up on herbs and spices instead of breading.