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| My mom is completely obsessed with her air fryer. And in all fairness, it does feel futuristic that we now have a way to add that satisfying crisp and texture to food without throwing it into a sizzling bath of oil. |
| Generally, we take it for granted that air frying your food automatically makes it healthier. But is this actually true? Jessica Sandoz, a registered dietitian, is here to give her expert thoughts. |
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Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
November 3, 2026 • 2.5 min read |
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| Q: |
Is air frying food really “healthier” than using oil? |
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| A: |
It depends on what “healthier” means to you.
If “healthier” means fewer grams of fat and calories, then yes! Air frying uses significantly less fat and saves you several calories. Some air fryer recipes still call for some oil, but it will be much less than a shallow- or deep-fried recipe.
Remember that some fat is good for you. One of the highest rated eating patterns, the Mediterranean diet, is up to 40% fat! Try to choose mostly unsaturated fats like olive oil and avocado oil, which are loaded with health benefits, including potentially helping to reduce your risk of heart disease.
Some evidence suggests that air frying food instead of frying in oil can also decrease the amount of acrylamide formed, a likely carcinogen that’s been linked to cancer development.
If “healthier” means “well-balanced” to you, then it all depends on what you’re air frying and what else makes up your meal. For example, if you’re air frying processed, less nutrient-dense foods like chicken nuggets and fries, make sure to pair those items with more nutrient-dense items.
As a reminder, you want to aim for:
- 1/2 of your plate fruits and veggies
- 1/4 of your plate protein
- 1/4 of your plate whole grain or starchy veggies with a small amount of fat (ideally unsaturated)
Both examples above can be made into a balanced meal with a few additions. And check out some tasty air fryer recipes here!
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| Jessica Sandoz, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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