Wait, So Is It Safe To Cook With Aluminum Foil Or Not?!

Do you regularly line your baking trays with aluminum foil before making cookies or roasting veggies? This is pretty common — especially among those who are all about efficiency and love an easy cleanup.
But recently, rumors have been spreading, particularly on TikTok, saying that cooking with aluminum foil poses health risks and can lead to aluminum poisoning. But is this actually true? Is cooking with aluminum foil bad for you?
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Determined to get to the bottom of this, we reached out to food safety experts for their take on whether cooking with aluminum foil is risky or if this topic has been drawing unnecessary attention. Here’s what we learned.
For the most part, cooking with aluminum foil isn’t something you need to worry about.
“Aluminum foil is generally safe for cooking at regular oven temperatures,” said Darin Detwiler, chair of the National Environmental Health Association’s Food Safety Program, professor of food policy and corporate social responsibility at Northeastern University, and author of the book “Food Safety: Past, Present, and Predictions.”
That said, as with many aspects of nutrition, there’s a bit of nuance to consider here. For example, research shows that cooking acidic or salty foods at high temperatures could lead to more aluminum leaching into the food you’re cooking.
“High temperatures, especially with acidic foods like tomatoes, citrus or vinegar, may cause aluminum to leach into food,” Detwiler said. “Although this is typically in small amounts, excessive intake of aluminum over time has been linked to potential health concerns, including neurodegenerative diseases.”
Now, what’s the highest temperature aluminum foil can be used at while cooking?
“The U.S. Food and Drug Administration notes that aluminum foil can be safely used at temperatures up to 400 degrees Fahrenheit,” said Tamika Sims, the senior director of food technology communications at the International Food Information Council. She also noted that the FDA regulates all sorts of food packaging materials for safety, including aluminum, glass and paper.
Jessica Gavin, a certified food scientist and culinary scientist, explained that while there is an increased risk of leaching aluminum when cooking acidic foods at high heat, the risk is still low in most situations.
“To minimize any transfer, avoid cooking or storing acidic or salty foods in foil for long periods, as this can cause a metallic taste and pitting on the foil,” Gavin said.
When considering whether it’s risky to cook with aluminum foil, it’s important to understand that we all consume a bit of aluminum every day. According to the Centers for Disease Control and Prevention, the average person in the United States ingests between 7 and 9 milligrams of aluminum each day through their food. That said, most of this aluminum leaves your body quickly through feces and urine.
“The risk from cooking with aluminum foil is low, with only about 4% of our aluminum intake coming from items like utensils, grilling trays or foil,” Gavin said. The other aluminum you ingest can come from food, products like cosmetics, medications and antiperspirants, breathing in suspended particles in the air, or from drinking water.
Healthy individuals can easily expel small amounts of aluminum, but people with kidney disease may store more, which could lead to health issues.
Given that aluminum is a metal, concerns about aluminum foil leaching into food are valid under certain conditions.
“While occasional use poses minimal risk, regular ingestion of higher amounts may be linked to health concerns, particularly for individuals with kidney issues who may have trouble excreting excess aluminum,” Detwiler said.
Sims said that aluminum foil is generally safe to use in most ovens, where most foods cook below 450 degrees Fahrenheit, which is below aluminum’s melting point.
“However, when cooking for an extended amount of time over very high temperatures above 400 degrees Fahrenheit, migration [of aluminum into food] can potentially increase, and this is not advised by FDA or foil manufacturers,” she added.
If you’re concerned about aluminum leaching into your food when cooking with aluminum foil, you can reduce exposure by not using it when cooking acidic or salty foods. Some other simple swaps can also be helpful.
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“If you need to bake over a temperature of 400 degrees Fahrenheit, skip the foil and use a baking pan or tray that is labeled as capable of being exposed to this heat and for an extended period,” Sims said.
Glass baking dishes are another option, since glass is generally nonreactive and won’t leak chemicals or other substances into the food you’re cooking.
But keep in mind that as long as you’re not cooking salty or acidic foods at extremely high temperatures, cooking with aluminum foil isn’t all that risky.
“Aluminum foil is safe for most everyday cooking,” Gavin said. “When baking cookies on a foil-lined tray, very little aluminum transfers because the food is dry and doesn’t stay in contact with the foil for long. It’s also ideal for high-heat tasks like roasting vegetables and meats or baking bacon.”