Frying is a popular cooking method used in many cuisines around the world. It involves cooking food by immersing it in hot oil or fat. Frying makes food tasty and crispy, but also adds a significant number of calories. This article will explore whether frying really adds a lot of extra calories compared to other cooking methods.
How frying adds calories
When foods are fried, the hot oil penetrates the food’s surface and makes the food crispy on the outside. The food absorbs some of the oil during this process, increasing its fat and calorie content. The amount of extra calories depends on a few factors:
- Type of food – Meats, fish, and cheese absorb more oil than starchy foods like potatoes.
- Batter or breading – Foods coated in batter or breadcrumbs absorb more oil.
- Frying time – The longer the frying time, the more oil is absorbed.
- Oil used – Different oils have varying amounts of calories per tablespoon.
In general, frying adds about 50-100 extra calories per 1 ounce (28 grams) of food compared to boiling or baking. The exact amount depends on the factors listed above.
Calories in common fried foods
Here are the calories for 1 ounce (28 grams) of some popular fried foods, compared to the same foods prepared by boiling or baking:
| Food | Fried (calories) | Boiled/Baked (calories) |
|---|---|---|
| Chicken breast | 90 | 46 |
| French fries | 115 | 67 |
| Onion rings | 120 | 40 |
| Doughnut | 195 | 130 |
As you can see, frying adds a significant number of calories, nearly doubling the calories in some cases. French fries fried in oil contain 115 calories per ounce, compared to 67 calories per ounce when oven baked. Chicken breast has 90 calories per ounce when fried, but only 46 calories per ounce when boiled.
Is frying less healthy than other cooking methods?
Besides adding more calories, frying has a few other health disadvantages compared to other cooking methods:
- Adds more fat, especially unhealthy trans and saturated fats
- Potentially produces harmful compounds like acrylamide and AGEs
- May increase inflammation in the body
However, fried foods are not necessarily less healthy across the board. If foods are fried in healthy oils like olive or avocado oil, the fat profile may not be much worse than other cooking methods. Some foods may absorb less oil than others, keeping the calorie increase modest.
Most experts recommend consuming fried foods in moderation as part of an overall healthy diet. Avoiding commercially fried foods like french fries, fried chicken, and doughnuts can help minimize exposure to unhealthy oils and fat.
Tips for frying with less calories
It’s possible to enjoy the delicious taste of fried foods while reducing the amount of added calories and fat. Here are some tips:
- Use healthier oils like olive or avocado oil instead of vegetable, soybean, or canola oil.
- Use minimal amounts of oil – just enough to coat the pan.
- Fry foods for less time – avoid over-browning.
- Blot fried foods with paper towels to absorb excess grease.
- Bake foods before frying to reduce frying time.
- Air fry instead of deep frying when possible.
Healthier frying recipes
Here are some tasty yet lower-calorie fried food recipes to try at home:
Baked Chicken Tenders
Ingredients:
- 1 lb chicken breast, cut into strips
- 1/2 cup breadcrumbs
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 450°F.
- Coat chicken strips in breadcrumbs seasoned with salt and pepper.
- Place on baking sheet and drizzle with olive oil.
- Bake for 12-15 minutes until crispy and cooked through.
Baked Sweet Potato Fries
Ingredients:
- 3 medium sweet potatoes, cut into wedges
- 1 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F.
- Toss sweet potato wedges with olive oil, paprika, garlic powder, salt and pepper on a baking sheet.
- Bake for 20-25 minutes, flipping halfway through.
Air Fried Coconut Shrimp
Ingredients:
- 20 large shrimp, peeled and deveined
- 1/3 cup all-purpose flour
- 1 egg
- 1/2 cup panko breadcrumbs
- 1/4 cup coconut flakes
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions:
- Pat shrimp dry with paper towels.
- Place flour in shallow bowl. In another bowl, beat egg. In third bowl, mix panko, coconut flakes, salt and pepper.
- Dredge shrimp in flour, dip in egg, then coat with panko mixture.
- Spray air fryer basket with oil. Air fry shrimp at 370°F for 5-7 minutes.
Healthier frying oils
Choosing a healthy oil is key to reducing the calories and fat gained from frying. Here are some of the best low-calorie oils for frying:
| Oil | Calories per Tbsp | Notes |
|---|---|---|
| Avocado oil | 120 | High smoke point, monounsaturated fats |
| Olive oil | 119 | High in monounsaturated fats, low smoke point |
| Coconut oil | 117 | High in saturated fats, very high smoke point |
| Sunflower oil | 120 | High smoke point, mix of fats |
| Grapeseed oil | 120 | High smoke point, neutral flavor |
Oils like vegetable, soybean, corn, and canola oil are higher in inflammatory omega-6 fats and often hydrogenated. It’s best to avoid using them.
Healthiest cooking methods
While frying tastes great, other heart-healthy cooking methods add much less fat and calories. These include:
- Baking – Use parchment paper instead of greasing pans.
- Broiling – Cooks food from above high heat.
- Grilling – Cooks food over an open flame.
- Poaching – Simmering food in hot water or broth.
- Steaming – Cooks food over boiling water in a covered pot.
- Stir-frying – Quickly cooking small pieces over very high heat.
- Sautéing – Cooking food quickly in a small amount of fat.
Healthier substitutions for fried foods
You can recreate the crispy, crunchy texture of fried foods without all the added grease. Try these substitutions:
- Cauliflower rice or roasted veggies instead of fried rice
- Baked potato wedges instead of french fries
- Baked chicken fingers instead of fried chicken
- Vegetable chips instead of fried potato chips
- Air fried tofu instead of fried chicken
The bottom line
Frying undoubtedly adds a significant amount of extra calories and fat compared to other cooking methods. However, the exact amount depends greatly on the type of food, batter used, frying time, and oil. Choosing healthy oils and frying minimally can help reduce the calorie increase.
While air frying has become a popular lower-calorie alternative, the healthiest cooking methods remain baking, broiling, grilling, and steaming. Whenever possible, opt for these methods over frying. If you do enjoy the taste of fried foods, work to incorporate healthier baked and air fried versions into your diet.
