Air fryers have become increasingly popular in recent years as a healthier way to enjoy fried foods. Many people wonder if air fried chicken wings have fewer calories than deep fried or baked wings. In this article, we will examine the calorie differences between various cooking methods for chicken wings.
What is an Air Fryer?
An air fryer is a countertop appliance that uses hot air and convection to circulate heat around food to cook and crisp it up. This allows food to get crispy and browned without being submerged in oil like traditional deep frying. Air fryers have a basket inside that food goes into. The air fryer blows extremely hot air, usually over 300 degrees Fahrenheit, around the food at high speed to cook it.
Do Air Fried Chicken Wings Have Less Fat and Calories?
Yes, air fried chicken wings typically have significantly less fat and calories than deep fried wings. This is because deep frying cooks food by submerging it in hot oil, which adds a lot of extra calories and fat absorption. Air frying uses little to no oil, resulting in much lower fat and calorie content.
Here is a calorie comparison of different cooking methods for 5 chicken wings (about 150g):
| Cooking Method | Calories |
|---|---|
| Deep fried | 730 |
| Air fried | 440 |
| Baked | 375 |
As you can see, deep fried wings contain over 300 more calories than air fried wings for the same quantity. Air frying reduces the calories by about 40% compared to deep frying. Baked wings have the least amount of calories.
Why Does Air Frying Reduce Calories?
There are two main reasons why air frying chicken wings cuts a significant amount of calories compared to deep frying:
1. No Oil Submersion
Deep frying cooks food by submerging it completely in hot oil. The oil permeates the food, adding a lot of extra fat and calories. For example, if a deep fryer contains 2 quarts of oil and you fry 5 wings, a good amount of that oil will get absorbed.
Air fryers use only a tablespoon or two of oil simply to coat the food. The wings are not submerged in oil, so very little gets absorbed during cooking. This slashes the total fat and calorie intake vs deep frying.
2. Rapid Hot Air Circulation
Air fryers use a mechanical fan and heating element to circulate extremely hot air (up to 400°F) around the wings at high speed. This allows the heat to penetrate the skin and cook the wings rapidly without immersing them in oil.
The rapid air circulation leads to browning and crisping with little to no oil. The result is wings with significantly fewer calories than deep fried, and lower fat than even baked wings.
How Many Calories in Air Fried Wings?
The number of calories in air fried wings depends on a few factors:
- Wing size – Smaller wings have less calories than larger wings
- Skin on or off – Wings with skin will contain more fat/calories than skinless
- Marinade or sauce – Adding sauces or marinades adds flavor but can also add calories
A general estimate for calorie values of air fried chicken wings is:
| Wing Type | Calories (kcal) per 100g |
|---|---|
| Small wings with skin | ~220 |
| Medium wings with skin | ~260 |
| Large wings with skin | ~300 |
| Skinless wings | ~190 |
As a general rule, you can estimate between 200-300 calories per 100g (3.5oz) for air fried chicken wings depending on size and skin. Compare this to over 500 calories per 100g for deep fried wings – almost twice as much.
Tips to Reduce Calories When Air Frying Wings
Here are some tips to reduce the calorie content even further when cooking wings in an air fryer:
1. Remove the Skin
Chicken skin contains a lot of fat. Removing the skin prior to air frying can reduce the calories by up to 25%. The wings will still get crispy from the air circulation.
2. Avoid Oil
Don’t add any extra oil to the wings before air frying. The circulating hot air will make them crispy even without oil.
3. Use Low-Calorie Sauce
Opt for low-calorie sauces like hot sauce or vinegar-based bbq sauce instead of creamy, sugary sauces which can pile on calories.
4. Go Easy on Breading
Avoid heavy breading on the wings which adds extra calories. Just use a light dusting of flour or panko breadcrumbs to get a crispy exterior.
5. Pat Dry Completely
Make sure wings are dried very well before air frying. Any excess moisture can prevent browning and lead to longer cook time, resulting in more fat rendering out.
Are Air Fried Wings Healthy?
While air fried chicken wings are lower in calories and fat compared to deep fried, they are still a high-fat food that should be eaten in moderation as part of an overall healthy diet.
Some reasons air fried wings are healthier:
- Much lower in calories and fat than deep fried or pan fried
- Don’t require added cooking oil, keeping calories down
- Skin gets crispy from hot air, not oil
- Don’t introduce oxidized fats like deep frying does
However, there are also some reasons they aren’t considered the healthiest option:
- Chicken skin is high in fat, even when air fried
- Wings are high in cholesterol and sodium
- Sauces and seasonings can add sugars and preservatives
- Frying method still adds some fat, even without oil immersion
Overall, air fried wings are a better option than deep fried, but should still be enjoyed in moderation as part of balanced nutrition plan.
Healthier Alternatives to Air Fried Wings
For those looking to reduce fat, cholesterol and calories even further, here are some healthier alternatives:
Baked Chicken Wings
Baking chicken wings requires no added oil. Bake on a wire rack at 400°F for 45-60 minutes, flipping once. The skin gets nearly as crispy as air frying.
Grilled Chicken Wings
Grill wings over medium heat 15-20 minutes per side. The high heat renders the fat to make them crispy outside yet juicy inside.
Baked Chicken Tenders
Boneless, skinless chicken breast tenderloins are very lean. Breaded and baked, they are much lower in calories than wings.
Veggie Skewers
Alternate pieces of zucchini, bell pepper, mushroom, cherry tomato, and tofu on skewers. Brush with a little olive oil and grill until browned and tender.
Shrimp Skewers
Marinated shrimp grilled on skewers gives a satisfying crunch without the salt and fat of wings.
Conclusion
Air fried chicken wings contain significantly fewer calories and less fat compared to wings that are deep fried, while still providing the crispy texture. Removing the skin, limiting oil and sauces, and patting wings dry prior to air frying can further drop the calories.
While air fried wings are lower in calories than many cooking methods, they are still a high-fat food. Consuming them in moderation as part of an overall nutritious diet is best. Baked wings, grilled chicken, and veggie or shrimp skewers are even healthier alternatives to enjoy the crunch and flavor without all the fat and calories.