Air frying has become a popular cooking method for making fried foods like chicken wings with less oil and fewer calories. Air fryers use rapid air circulation and high heat to produce a crispy, fried texture without submerging food in oil. This leads many people to believe air frying is a healthier cooking method. But does air frying actually reduce the calories in chicken wings? Let’s take a look at the evidence.
How Many Calories Are In Chicken Wings?
The calorie content of chicken wings can vary depending on a few factors:
- Chicken cut – Drumettes vs. flats vs. whole wings
- Cooking method – Fried, baked, grilled, air fried, etc.
- Breading/coating – Plain, battered, breaded, sauced, etc.
- Portion size – Larger wings contain more calories
On average, 3 ounces (about 5-6 wings) of plain fried chicken wings contain:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 290 | 18g | 0g | 28g |
The high calorie and fat content comes from deep frying in oil. The oil gets absorbed into the skin and meat during frying.
Do Air Fryers Reduce Calories in Wings?
Yes, air fryers can reduce the calories in chicken wings compared to deep frying. Here’s how:
- Less oil – Air fryers use little to no oil, resulting in less fat and calories being absorbed.
- Portion control – The small basket size makes it harder to overload with wings.
- No batter coating – Batters and thick breading add calories which aren’t needed in an air fryer.
Studies have found air fried chicken contains up to 40% less fat and calories than deep fried chicken.
For example, 3 ounces (about 5-6 wings) of plain air fried chicken wings may contain around:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 180 | 9g | 0g | 28g |
That’s a calorie reduction of 110 calories per serving compared to deep fried wings. The air frying cooking process results in less oil absorption and fat per gram of chicken.
How to Get the Most Calories Savings When Air Frying Wings
To maximize the calorie reduction when air frying chicken wings, follow these tips:
- Avoid batter – Stick to a simple seasoned dry rub.
- Use nonstick spray – Mist a small amount over wings instead of pouring oil.
- Cook from fresh or thawed – Don’t air fry frozen wings as they release more moisture.
- Pat wings dry – Drier skin gets crispier with less fat splatter.
- Don’t overcrowd – Cook wings in a single layer so they cook evenly.
- Flip halfway – Ensure all sides get exposed to circulating air.
- Check internal temp – Cook until 165°F to ensure wings are fully cooked.
Following these steps can help reduce excess calories from fat while still yielding delicious, crispy air fried chicken wings.
Are There Any Downsides to Air Frying Wings?
While air fryers can reduce overall calories, there are a couple potential downsides:
- Higher saturated fat – The fat that remains may be higher in saturated fat since it comes mostly from the chicken skin.
- Not as crispy – Heavily breaded or sauced wings may not get as crispy in an air fryer compared to deep frying.
- Smaller batches – Air fryer capacity is limited, so you may have to cook wings in multiple smaller batches.
However, these concerns can be mitigated by using hotter air fryer temperatures, minimizing breading, and cooking in appropriate batch sizes.
Healthier Sauce and Seasoning Alternatives
To make air fried wings even healthier, consider lighter sauces and seasonings:
- BBQ sauce or hot sauce – Adds lots of flavor with minimal calories.
- Lemon pepper – A zesty rub that skips the salt.
- Cajun seasoning – Packs a punch without the need for batter.
- Jerk dry rub – Jamaican spices like allspice, thyme, garlic.
- Chimichurri – Fresh herb marinade with olive oil and vinegar.
Brushing wings lightly with sauce toward the end of cooking can provide lots of taste without weighing them down in thick, sugary sauces. Dry spice rubs also get a chance to caramelize into the skin for fuller flavor.
Conclusion
Air frying can significantly reduce the calories in traditionally deep fried chicken wings. By using little to no oil and avoiding heavy batters, air fried wings absorb much less fat overall. Seasoning wings with lighter sauces and rubs instead of frying them in batter can also cut unnecessary calories. While not a free-for-all food, air fried wings in moderation can be a healthier way to enjoy this tasty appetizer.