Air frying has become a popular cooking method in recent years as an alternative to deep frying. Air frying uses circulating hot air to cook food, similar to a convection oven. This allows food to get crispy and browned without being submerged in oil. Air fryers have been marketed as a healthier way to enjoy traditionally fried foods like french fries, chicken wings, and more. But are air fried wings actually healthier than fried wings? Let’s take a closer look.
Calories and fat content
One of the main perceived health benefits of air frying is that it reduces the amount of oil needed to cook foods. Wings are typically deep fried in a large pot or fryer filled with oil or shortening. The wings become completely submerged in hot oil during cooking. Air frying wings requires just a small amount of oil to lightly coat the wings before cooking. This significantly reduces the amount of oil that is absorbed.
Most air fryer recipes call for 1-3 tablespoons of oil to coat a pound of wings. Frying wings takes around 2-3 cups of oil to submerge them during cooking. This is a drastic difference in oil quantity. Less oil means fewer calories from fat. According to the USDA, fried chicken wings contain around 200 calories and 16g fat per wing. Air fried wings average around 60-80 calories and 3-5g of fat per wing.
Based solely on calories and fat content, air fried wings are considerably healthier than traditionally fried wings.
Fat breakdown
In addition to less overall fat, the type of fat absorbed is healthier with air frying. Fried foods absorb the type of fat they are cooked in. Wings fried in vegetable oil absorb polyunsaturated and monounsaturated fats. Wings fried in animal fat or shortening absorb saturated fat. Heavily saturated fats are linked to high cholesterol, heart disease, and other health issues. Air fried wings absorb very little oil, keeping their fat content close to the natural fat found in chicken skin. The small amount of oil used for air frying is typically canola, olive, or avocado oil which contain healthier unsaturated fats.
Vitamin and mineral content
Cooking methods that use high heat and fat, like deep frying, can destroy or leach out water-soluble vitamins like vitamin C and B vitamins. The high heat of frying may also damage heat-sensitive vitamin A. Since air fryers cook at temperatures around 400°F compared to 350°F for deep frying, they retain more vitamins and minerals. Less exposure to oil also helps keep vitamins intact.
One study found that air frying frozen french fries preserved more vitamin C and certain B vitamins compared to deep frying. Another study comparing cooking methods found that air frying chicken resulted in higher retention of vitamin A and certain antioxidants compared to baking, microwaving, pan frying or grilling. More research is needed specifically on wings, but the evidence so far suggests air frying better preserves vitamins than high heat deep frying.
Micronutrients
In addition to fat-soluble vitamins, air fried wings may contain more minerals like iron, potassium, magnesium, and zinc compared to heavily fried wings. Oil can block absorption of water-soluble nutrients like minerals. Since air fried wings absorb less oil, they likely provide more micronutrient value.
Carcinogens
When oil and fat are exposed to extremely high heat for long periods, chemical reactions can produce carcinogenic compounds like aldehydes, acrylamide, and polycyclic aromatic hydrocarbons (PAHs). Frying submerges food in hot oil, which can lead to the production of these potentially cancer-causing substances. Air frying avoids excessively high oil temperatures and sustained contact between oil and food. This may reduce the formation of carcinogens.
One study found that air fried french fries contained lower levels of acrylamide compared to oven-baked fries. Another study detected fewer aldehydes and PAHs in air fried foods versus deep fried foods. The biggest factor was the reduced oil exposure. More testing specifically on wings is needed. But air frying likely produces fewer potential carcinogens compared to deep frying based on current evidence.
Acrylamide
Acrylamide is a chemical that forms when starchy foods are cooked at high temperatures, like frying, roasting or baking. Food regulatory agencies consider it likely carcinogenic at high exposures. Acrylamide forms through a reaction between sugars and an amino acid in food. Air frying at lower oil temperatures may limit this reaction in wings.
Aldehydes
Aldehydes like acrolein can form when fats are heated to high temperatures for prolonged periods. They have been linked to increased cancer risk. Air frying avoids extended contact with hot oil that can lead to aldehyde formation.
PAHs
Polycyclic aromatic hydrocarbons are chemicals that form when fat drips on a hot surface and becomes smoke. Exposure to PAHs is associated with increased cancer risk. The lower temperature and less oil splatter of air frying may reduce exposure to PAHs from wings.
Oxidative stress
Heating oils to extremely high temperatures like in deep frying has been shown to trigger oxidative stress in the body when consumed. Oxidative stress refers to an imbalance between free radicals and antioxidants. It can lead to cell and tissue damage. Repeated oxidative stress from eating heavily fried foods is linked to various chronic diseases.
Air frying uses lower temperatures and less oil. Consuming air fried wings likely causes less oxidative stress compared to ingesting the oil degenerated by high heat deep frying. Less oxidation means lower inflammation and less free radical damage.
Trans fats
When oils are heated to very high temperatures in the presence of air, trans fats can form. Trans fats are the unhealthiest type of fat and increase risk factors for heart disease, diabetes, and other problems. Deep frying frequently produces small amounts of trans fats as the hot oil breaks down and oxidizes. Air frying is less likely to create trans fats due to the lower temperature and exposure to oxygen.
Glycation end products
High temperatures and dehydration can also lead to the formation of advanced glycation end products (AGEs). AGEs are compounds that damage proteins and are linked to inflammation, oxidative stress, chronic disease, and aging. Frying causes a browning reaction called the Maillard reaction which produces AGEs. Air frying may limit AGE formation by using lower temperatures and shorter cook times.
Overall nutrition
Aside from changes that may occur from cooking methods, chicken wings without skin contain around:
- 25 grams of protein per 3-ounce serving
- 15% of the RDI for iron
- 11% of the RDI for zinc
- Small amounts of B vitamins
The skin adds around 15 grams of fat per serving, which air frying reduces. Going with skinless wings can provide a healthy dose of protein, minerals, and vitamins without unwanted saturated fat that you’d get from fried wings cooked in oil and skin.
Sodium content
Most fried and air fried wing recipes call for seasoning with salt or sodium-rich marinades and spice mixes. The sodium content of wings can vary widely depending on the flavors used. On average per wing:
- Fried wings contain around 200-300mg sodium
- Air fried wings contain around 200-400mg sodium
The sodium ranges are quite similar. To lower sodium, opt for low-sodium seasoning mixes or use herbs and spices to flavor wings instead of salt-heavy marinades and rubs.
Effects on health markers
A few small studies have looked at how swapping air fried foods for fried foods affects health markers like cholesterol, blood pressure, and body composition. In one study, 20 participants ate a fast food meal with fries cooked by either air frying or deep frying. Air fried meal consumption resulted in significantly lower glucose, insulin and triglyceride levels compared to the deep fried meal.
Another study had 31 participants substitute air fried foods for deep fried foods for 3 months. The air fried diet decreased body fat percentage, body weight, body mass index, waist circumference, blood pressure levels, and serum triglycerides of participants.
More research is still needed specifically looking at wings. But the current evidence indicates air fried wings affect health markers more favorably than their deep fried counterparts.
Downsides of air frying
While air frying is healthier than deep frying, it has some downsides:
- Air fried foods may not be ascrispy and evenly browned as deep fried foods.
- Wings can dry out quickly in air fryers if cook time and temperature aren’t ideal.
- Only a small batch can be cooked at once depending on air fryer size.
- Cooking takes longer compared to deep frying a large batch.
- Recipes may require more trial and error to find the right balance of oil, heat, and time.
Are air fried wings actually healthier?
Research indicates that air fried chicken wings are healthier than their deep fried counterparts. Air frying significantly reduces the amount of fat, calories, and potential carcinogens wings absorb during cooking. Air fried wings also retain more vitamins and nutrients compared to being cooked in hot oil.
However, air fried wings should still be enjoyed in moderation as part of an overall healthy diet. While they are lower in fat and calories than traditionally fried wings, they are still a high-fat food. Air fried drumettes contain around 5 grams of fat each, while air fried wingettes average 8 grams of fat each according to USDA data.
Heavy consumption of fatty foods like wings on a regular basis can negatively impact health, even when cooked with healthier methods like air frying. Air fried wings are best enjoyed occasionally and in reasonable portions as a substitute for deep fried wings.
How to make healthy air fried wings
You can make air fried wings even healthier by:
- Using skinless wings – Skinless wings cut the fat almost in half
- Season with dry spices rather than oily sauces and marinades
- Go for unbreaded naked wings rather than battered wings
- Cooking on a wire rack so excess fat drips away
- Line pan with foil and change between batches to reduce fat sticking and accumulation
- Don’t overcrowd – Cook in multiple smaller batches
- Check internal temperature and adjust cook time to prevent burning
Healthiest air fryer cooking practices
To maximize the health benefits when air frying any foods:
- Preheat air fryer properly – Preheating helps prevent overcooking
- Use a small amount of healthy oil – 1-2 tsp oil is usually enough per 1 pound of food
- Avoid overcrowding – Cook in smaller batches so food cooks evenly
- Flip food during cooking – Ensures even browning and prevents burning
- Adjust temperature and cook times as needed – Higher heat = shorter cook time
- Rotate cooking rack between batches – Promotes air circulation
- Let excess oil drip off before eating – Reduces oil consumption
- Clean air fryer regularly – Prevent oil build up and burning
Air Fried vs Fried Wings Nutrition Info
Here is a nutrition comparison of 3 air fried drumettes (about 1 serving) versus 3 deep fried drumettes (about 1 serving).
| Nutrient | Air Fried | Fried |
|---|---|---|
| Calories | 180 | 330 |
| Fat | 12g | 27g |
| Carbs | 0g | 0g |
| Protein | 15g | 15g |
| Sodium | 300mg | 270mg |
As shown, the air fried wings contain significantly less fat and calories, while providing the same amount of protein compared to the deep fried wings. Sodium content is similar.
Key Takeaways
- Air fried wings absorb far less oil, resulting in lower calories and fat.
- Air frying uses less extreme heat, preserving more vitamins than frying.
- Air fried wings produce fewer carcinogenic compounds and oxidative stress.
- Studies show air frying improves health markers like cholesterol levels.
- Air fried wings are healthier, but still high in fat and best enjoyed in moderation.
The bottom line
Evidence strongly suggests that air fried chicken wings are healthier than deep fried wings. With significantly less fat absorbed, fewer harmful chemical changes, and increased vitamin retention, air frying offers a lower calorie, more nutritious alternative to enjoy crispy wings without the negatives of deep frying.
That said, wings are still high in fat, so enjoy air fried wings in sensible portions as part of balanced diet, not as an excuse to eat unlimited quantities. The reduced oil and fat intake from air frying makes wings a better choice over deep frying if you want to indulge in these tasty game-day snacks.