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The **most energy-friendly** option between a **microwave** and an **air fryer** is usually the **microwave**, especially for reheating, defrosting, cooking vegetables, making simple meals (like jacket potatoes or ready meals), or heating small portions quickly.

Here's a breakdown of why, based on typical real-world energy comparisons:

- **Power draw** (watts): Microwaves usually run at **600–1200 W** (most household models ~800–1000 W). Air fryers typically use **1200–2000 W** (average around 1400–1800 W).

- **Cooking/reheating time**: Microwaves are generally much faster because they directly excite water molecules in the food → shorter run times (often 2–10 minutes for reheating or simple cooking). Air fryers need time to preheat and circulate hot air → longer run times (often 10–25+ minutes even for small batches).

- **Total energy per use** (kWh): Microwaves almost always use less overall electricity for the same task. For example:

  - Reheating a portion of food → microwave might use **0.02–0.06 kWh** (a few pence).

  - Cooking fries, nuggets, or chicken → air fryer might use **0.3–0.6 kWh** per session.

  - Reliable sources (Energy Saving Trust, Uswitch, GreenMatch, etc.) consistently show microwaves at the lower end (~0.6–1.0 kWh/hour rate but very short usage), while air fryers sit higher than microwaves but still far below full ovens.

**Realistic examples** (approximate, at ~28–30p/kWh UK rates in recent data):

- Reheating leftovers or a ready meal → **microwave wins** easily (often 4–10p vs 20–40p+ in air fryer for similar result).

- Cooking something that needs crispiness (chips, wings, roast potatoes) → air fryer uses more energy than a microwave would for non-crispy versions, but still much less than a full oven.

**Key rule of thumb**:

- If the task is **reheating, defrosting, steaming, or simple wet cooking** → **microwave is clearly more energy-efficient**.

- If the task requires **crisp, roasted, or "fried" texture** that a microwave can't achieve well → **air fryer is the better choice** among crisping methods, and still very energy-friendly compared to a conventional oven (often 50–80% less energy than a full electric oven for small portions).

**Bottom line for maximum energy savings**:

Use the **microwave** whenever possible — it's usually the most energy-friendly small appliance in the kitchen for day-to-day tasks. Reserve the air fryer for foods where that crispy result really matters (and you're still saving a lot vs. using the big oven). Many households keep both because they complement each other perfectly.