How to Lower Calories in Fried Foods and Make them Healthier

Fried foods are undeniably among the most well-liked cuisines around. Everyone has their own sinful fried pleasure, whether it be French fries or fried chicken.

While frying can significantly improve the flavor of many foods, it can also reduce their nutritional value if done incorrectly. When you reduce your caloric intake below your energy expenditure, you will experience weight loss. If you want to lose weight, there are various strategies to cut back on calories without sacrificing nutrition.

Following these guidelines will help you eat better without sacrificing your favorite fried foods.

How to Lower Calories in Fried Foods and Make them Healthier

  • Improve the batter. Give up gluten.

Having a tasty batter for your meals is essential. But how you make your batter will influence whether your fried treats will be a healthy pleasure or an oily disaster.

Many people most likely use all-purpose flour for their batter. Batter made with all-purpose flour is a favorite of many people. The gluten in all-purpose flour makes the food sticky, but it may also soak up lots of oil, so it’s best to use it cautiously. Make your batter with rice flour or cornmeal instead of high-glucose all-purpose flour.

  • Don’t let the oil get dirty

Maintaining a clean fry oil supply is essential. Food will take on a burned flavor if you allow the oil to become old and clogged with particles. Using old oil also means that the oil’s nutritional value has likely diminished.

Changing your oil as it ages can help your food taste delicious and maintain its nutritional value. In addition, removing debris from it on a regular basis will help as well.

  • Use carbonated liquids or baking soda

Adding baking soda or carbonated liquid to the batter is another common technique. It will help to enhance the flavor of fried, battered dishes. While cooking, the meal will emit gas bubbles, which will help keep it from soaking up as much oil.

By adding gluten-free ingredients to the batter, you can ensure that your food is tasty and healthy.

  • Use olive oil

If you’re going to fry something, olive oil is generally your best bet. Olive oil has a leg up on the competition because of its health benefits.

Olive oil is more heat-resistant than popular frying oils like soybean, sunflower, and corn. For this reason, you may use it for longer without losing its nutritional value or flavor.

Virgin or Extra Virgin olive oil is best because it means the oil hasn’t been treated with chemicals, which can make it less healthy.

  • Keep the oil temperature constant

Ensuring the oil temperature is correct is one of the most common mistakes individuals make when cooking a healthy fried dish. Fried foods are best when cooked in oil between 325 and 400 degrees Fahrenheit.

Inadequately heated frying oil results in food that takes longer to cook than it should and absorbs more oil. If you cook at too high a temperature, your fry oil may smoke and burn, which will not only ruin the flavor of your dish but also pose a severe fire hazard.

Another useful piece of advice is to use a deep fryer rather than a pan whenever possible. The chance of an accident is reduced, and the oil is easier to maintain.

Put your food on a bed of paper towels or another absorbent material to remove excess oil before serving. If you know how to prepare them properly, fried foods can still be part of a nutritious diet.

Why Cutting Calories Help You Lose Weight

In order to lose weight, you need to consume fewer calories than you burn through your metabolism and everyday activities, which is what calorie restriction accomplishes. Cutting your caloric intake below your energy expenditure will cause you to lose muscle mass. This is because your body will be unable to maintain its current level of tissue mass. Both muscle mass and fat mass are lost along with other tissues.

What is an air fryer, and how does it function?

For those who prefer their food cooked more healthily, an air fryer can be used. With convection heating, dishes like chips and fried chicken can have a crunchy, crispy outside with little added fat. This makes it a time-saving and healthful cooking option.

The advantages of air frying for health

If you’re trying to reduce the amount of fat you’re eating, using an air fryer is a great option because it eliminates the need for oil. Avoid taking fats when trying to live a healthy lifestyle or trim down. This is because they have twice as many calories per gram as proteins and carbs.

Thankfully, with the help of an air fryer, you can still enjoy crisp, delicious foods without the hefty calorie count that comes with traditional frying methods. By changing the cooking time and temperature, you may be able to get the consistency you want while cutting the calories and fat in the finished product by a lot.

Decreasing acrylamide levels

One acrylamide chemical can be reduced by as much as 90% when using an air fryer instead of deep-fat frying. Acrylamide is produced when you cook starchy foods, such as potatoes, at very high temperatures. It has long been established that acrylamide causes cancer in humans.

May help weight management

Swapping deep-fried food items for those cooked in an air fryer may help reduce calorie intake. But how much this happens depends on how often you use frying as a method of cooking.

May preserve nutrients

When cooking with convection heat, like in air fryers, several helpful plant chemicals called polyphenols, can be preserved.

Air fryers may be safer in the kitchen

Heat deep-frying oil to a very high temperature in a very deep pan. Because of the potential for oil to catch fire, spill, or even splatter, this could be dangerous in your kitchen. When used correctly, air fryers don’t pose the same dangers as conventional fryers.

Is food cooked by an air fryer good for you?

Compared to traditional deep-frying methods, most research has found that air-frying results in significantly fewer health risks. An air fryer decreases 70%–80% of calories and has less fat. The potential health risks of deep-frying could also be mitigated by using this technique. Acrylamide formation during the cooking of starchy foods like potatoes causes an increased risk of cancer. Research has shown that these appliances can decrease acrylamide levels in fried potatoes by 90% by using an air fryer.

Other things you need to consider when talking about saving calories:

Method of cooking:

Since deep frying necessitates the use of oil, you should avoid it if you’re watching your calorie intake. While most non-oil cooking methods (such as slow cookers, pressure cookers, and air fryers) do not need oil, they can add a lot of calories if the cook uses oil or other high-calorie ingredients. This demonstrates that the technique, not the equipment, is responsible for the calorie count.

Choice of ingredient:

The air fryer will not alter the nutritional value of any ingredient. The calorie count on a box of French fries, chicken nuggets, or frozen onion rings will not change. You may save a lot of extra calories by baking them instead of frying them in oil.


In order to see the weight loss benefits of using an air fryer, you need to use it regularly. For example, swapping out your deep fryer for an air fryer can significantly impact your health if you eat deep-fried items regularly. There may not be much change in your daily calorie consumption if you eat deep-fried dishes once or twice a month.

The air fryer can help with weight loss. This is because it reduces calorie consumption, the most efficient way to shed pounds.


Even though more research needs to be done on the effects of air-fried meals, doctors say that people should eat fewer fried foods.

Food prepared in an air fryer is not magically healthier than food prepared in any other way. Include meals made in a variety of ways in your regular diet to get the most health benefits.

If you’re interested in purchasing an air fryer, you can do it at any major supermarket or select from various brands while shopping online.

You can roast food items in the oven, pan-sear, grill, or bake. People can eat healthier by using a wide range of foods and cooking techniques.