Are Chicken Wings Healthy in an Air Fryer?

Chicken wings are a popular appetizer and finger food, loved for their juicy, meaty taste. Many people enjoy them deep-fried, resulting in a crispy coating and tender interior However, deep frying adds a lot of fat and calories

Using an air fryer is a healthier cooking method because it doesn’t require oil for crisping. But are chicken wings still a nutritious choice when air fried? Here’s a detailed look at the nutrition facts.

Nutrition Profile of Chicken Wings

Chicken wings consist of three parts

• The drumette (the thickest section attached to the body).

• The flat or middle section.

• The wing tip.

They’re high in protein and contain all the essential amino acids your body needs. But they’re also very high in fat since the skin and subcutaneous fat remain intact.[1]

A 3-ounce (85 gram) serving of chicken wings contains:[2]

• Calories: 239
• Protein: 16 grams
• Fat: 18 grams (5 grams saturated fat)
• Cholesterol: 125 milligrams
• Sodium: 290 milligrams
• Vitamin B12: 12% of the Daily Value (DV)
• Selenium: 11% of the DV
• Phosphorus: 10% of the DV
• Niacin: 10% of the DV

The fat content comes mostly from the skin, which accounts for about 23% of the total weight of a wing.[3]

Wings are considered a dark meat cut of chicken, which is fattier than white breast meat. The extra fat makes them more flavorful.

Are Air Fried Chicken Wings Healthy?

Using an air fryer instead of deep frying reduces the amount of oil added during cooking. However, it doesn’t change the nutrition profile of chicken wings themselves.

The number of calories and fat grams in air-fried wings is the same as those in deep-fried wings. When you air fry them, hot air is used instead of oil to make them crispy.

The USDA looked into it and found that air-fried chicken wings had only 14 fewer calories and 1 5 grams less fat per 3-ounce (85 gram) serving than deep-fried wings [4].

So when it comes to fat and calories, air-fried chicken wings aren’t much better than deep-fried ones.

That said, air frying does have some benefits:

• Requires less oil for cooking, reducing overall fat intake.

• Allows excess fat to drip away while cooking.

• Results in a lower amount of oxidized cholesterol compounds compared to deep frying.[5]

• May decrease exposure to harmful compounds like acrylamide that form at high-heat deep frying temperatures.[6]

Even though air-fried wings don’t have a lot less fat and calories, the way they’re cooked may make them a little healthier.

Ways to Make Air Fried Wings Healthier

Here are some simple modifications to make air fried chicken wings a healthier choice:

• Remove the skin. Since the skin is the main source of fat, removing it slashes the fat content significantly. The remaining wing meat is 92% lean.[7]

• Trim excess fat. Any visible large pockets of fat can also be cut off before cooking.

• Skip the batter. Many restaurants coat wings with a thick, crispy batter that adds unnecessary carbs and calories. Opt for naked or plain wings.

• Watch the sauce. Buffalo, barbecue, and other sauces add a lot of calories. Use sparingly or ask for sauce on the side.

• Spice it up. Skip the sauce and use dry rubs and spices like chili powder, paprika, garlic powder, oregano, etc.

• Go easy on salt. Request low- or reduced-sodium options when dining out. At home, control how much you add.

• Bake instead. Baking uses no oil and allows fat to drip off, lowering the total fat and calorie amounts.

• Portion control. Stick to the recommended 3-ounce serving size, which has about 160 calories when skinless.[8]

Healthier Air Fryer Chicken Wing Recipes

Here are some delicious and nutritious air fryer chicken wing ideas:

Simple Air Fryer Chicken Wings

Ingredients:

• 3 lbs chicken wings, skin removed
• 2 tbsp olive oil
• 1 tbsp paprika
• 2 tsp garlic powder
• 1 tsp each salt and pepper

Instructions:

1. Pat chicken wings dry and place in a bowl. Drizzle with olive oil.

2. In a small bowl, combine paprika, garlic powder, salt, and pepper. Sprinkle spice mix over wings and toss to coat evenly.

3. Arrange wings in a single layer in air fryer basket.

4. Air fry at 400°F for 22-25 minutes, flipping wings halfway through.

Air Fryer BBQ Chicken Wings

Make your own healthier barbecue sauce:

Ingredients:

• 1 cup tomato sauce or paste
• 1⁄4 cup apple cider vinegar
• 2 tbsp molasses or honey
• 1-2 tsp chili powder
• 1 tsp each garlic powder, paprika, mustard
• 1⁄4 tsp each salt and pepper

Instructions:

1. Mix all sauce ingredients together. Reserve 2-3 tbsp for tossing raw wings.

2. Follow steps above for Simple Wings, but toss cooked wings in bbq sauce before serving.

Lemon Pepper Air Fryer Wings

Ingredients:

• 3 lbs chicken wings, skin removed
• 2 tbsp olive oil
• Juice of 1 lemon
• 1-2 tbsp lemon pepper seasoning

Instructions:

1. Toss wings with olive oil and lemon juice. Sprinkle with lemon pepper seasoning.

2. Air fry at 400°F for 22-25 minutes, flipping wings halfway.

The Bottom Line

Air fried chicken wings are slightly healthier than their deep fried counterparts, but not by much. The air frying process doesn’t change the fact that chicken wings are high in fat, even without the skin.

Modifications like removing the skin, trimming excess fat, and watching portion sizes can make them healthier. Opting for lower-calorie air fryer wing recipes can provide a crispy, flavorsome appetizer while keeping fat and calories in check.

Overall, air fried chicken wings are fine in moderation as part of a balanced diet. Just keep tabs on your portion size and how often you indulge. Choosing leaner proteins like skinless chicken breast more often is advised for good health.

Air fryer chicken wings typically contain around 80-100 calories per wing, depending on size and preparation.