There are two ways that advanced glycation endproducts (AGEs) are formed: inside the body or outside the body. These are known as endogenous and exogenous AGEs, respectively. The accumulation of AGEs is one of the seven types of aging damage.
While it's uncertain just how big a role exogenous crosslinks play in aging, consuming excess amounts of AGEs through diet has been shown to cause serious health problems in animals and humans. Therefore, it seems useful to have some idea of which foods are especially high in AGEs.
The following is a list of the AGE contents of commonly consumed foods. Currently, the data is based on one study (link). The authors state:
Two-hundred fifty foods were tested for their content in a common AGE marker (epsilon)N-carboxymethyllysine (CML), using an enzyme-linked immunosorbent assay based on an anti-CML monoclonal antibody. Lipid and protein AGEs were represented in units of AGEs per gram of food. --
-- A limitation of the present data is reliance on CML, a single AGE marker, while many other AGEs/ALEs are generated in food, albeit of unknown significance. In practical terms, however, CML is a commonly measured AGE/ALE compound, used routinely as an indicator of the AGE/ALE burden in numerous animal and human studies
Other ways of measuring AGEs might produce different values, so the numbers below serve mostly to give a rough idea of the relative AGE contents of foods. If you want to compare your own intake with others, here's a quote from the full paper:
In a preliminary survey of the usual daily AGE intake, we analyzed 3-day food records from healthy individuals (n=34). Mean daily AGE intake was 16,000±5,000 kU AGE. These data were used to define a high- or low-AGE diet, depending on whether the estimated daily AGE intake is significantly greater or less than 16,000 kU AGE. A similar investigation in 40 type 2 diabetic patients showed a daily AGE intake of 18,000±7,000 kU AGE, with major proportions of AGE contributed by broiled, fried, grilled, and roasted meat and meat alternatives.
So anything above 16,000 kU (see the list below for values) per day would put you in the high-AGE category. Again, keep in mind that we are talking about crosslinks produces outside body; whatever happens once the foods are digested, important as it may be, is beyond the scope of this post. Based on the data, we can make the following generalizations:
- Fats and meat products contain the most AGEs
- Carbohydrates are relatively low in AGEs
- Higher cooking temperatures increase AGEs
- Longer cooking times increase AGEs
- The presence of liquids in cooking reduces AGEs
- Processed foods have more AGEs than natural or homemade foods
I will try to keep this post updated as I come across new data to include in the list, so remember to check back every now and then. Below, AGEs are expressed either as units per gram (for solids) or units per milliliter (for liquids). Serving sizes are grams, and AGEs per serving are expressed as kilounits.
| Fats | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Almonds, roasted | 66,514 | 30 | 1,995 |
| Avocado | 15,772 | 30 | 473 |
| Butter | 264,873 | 5 | 1,324 |
| Cashews, roasted | 98,082 | 30 | 2,942 |
| Cream cheese, Philadelphia soft | 108,843 | 30 | 3,265 |
| Margarine, 60% vegetable oil | 175,192 | 5 | 876 |
| Mayonnaise | 94,010 | 5 | 470 |
| Mayonnaise, imitation | 2,000 | 5 | 10 |
| Mayonnaise, low fat | 22,011 | 5 | 110 |
| Olive, ripe | 16,686 | 30 | 501 |
| Peanut butter, smooth | 75,183 | 30 | 2,255 |
| Walnuts, roasted | 78,874 | 30 | 2,366 |
| Salad dressing, Caesar | 7,371 | 15 | 111 |
| Salad dressing, French, Lite | 11 | 15 | 0 |
| Salad dressing, Italian, Lite | 8 | 15 | 0 |
| Beef | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Frankfurter, boiled 7 min | 74,850 | 90 | 6,736 |
| Frankfurter, broiled 5 min | 112,697 | 90 | 10,143 |
| Hamburger, fried 6 min | 26,391 | 90 | 2,375 |
| Hamburger, fast food | 54,176 | 90 | 4,876 |
| Meatball, boiled in sauce 1 h | 28,519 | 90 | 2,567 |
| Meat loaf, crust off, roasted 45 min | 18,619 | 90 | 1,676 |
| Roast beef | 60,708 | 90 | 5,464 |
| Shoulder cut, boiled 1 h | 22,305 | 90 | 2,007 |
| Shoulder cut, broiled 15 min | 59,636 | 90 | 5,367 |
| Bacon, microwave 3 min | 90,228 | 13 | 1,173 |
| Deli ham, smoked | 23,491 | 90 | 2,114 |
| Pork chop, pan fried 7 min | 47,526 | 90 | 4,277 |
| Beef and pork links, pan fried | 54,255 | 45 | 2,441 |
| Sausage, pork links, microwave 1 min | 59,438 | 90 | 5,349 |
| Poultry | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Chicken breast, skinless cubes, pan fried 15 min | 61,221 | 90 | 5,510 |
| Steamed 10 min and broiled 12 min | 56,348 | 90 | 5,071 |
| Pan fried 10 min and boiled 12 min | 63,398 | 90 | 5,706 |
| Chicken breast, skinless cutlet, raw | 7,686 | 90 | 692 |
| Boiled 1 h | 11,236 | 90 | 1,011 |
| Broiled 15 min | 58,281 | 90 | 5,245 |
| Fried 8 min | 73,896 | 90 | 6,651 |
| Microwave 5 min | 15,245 | 90 | 1,372 |
| Chicken breast, with skin, roasted 45 min | 60,203 | 90 | 5,418 |
| Chicken, dark meat, broiled 1 h | 82,992 | 90 | 7,469 |
| Chicken loaf, roasted, crust off, 45 min | 14,195 | 90 | 1,278 |
| Chicken nuggets | 86,271 | 90 | 7,764 |
| Turkey breast, cubes, skinless, broiled | 55,747 | 90 | 5,017 |
| Turkey breast steak, skinless, broiled | 43,873 | 90 | 3,949 |
| Smoked turkey breast, seared | 60,137 | 90 | 5,412 |
| Fish | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Fish loaf, boiled 90 min | 7,606 | 90 | 685 |
| Salmon, breaded, broiled 10 min | 14,973 | 90 | 1,348 |
| Salmon, raw | 5,573 | 90 | 502 |
| Salmon, smoked | 5,718 | 90 | 515 |
| Trout, raw | 7,830 | 90 | 705 |
| Trout, roasted 25 min | 21,383 | 90 | 1,924 |
| Tuna, loaf, roasted 40 min | 5,895 | 90 531 | |
| Roasted 25 min | 9,189 | 90 | 827 |
| White, canned in oil, Albacore | 17,396 | 90 | 1,566 |
| Cheese | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| American, processed | 86,775 | 30 | 2,603 |
| American, processed, low fat | 40,395 | 30 | 1,425 |
| Brie | 55,979 | 30 | 1,679 |
| Cottage cheese 1% fat | 14,532 | 120 | 1,744 |
| Feta | 84,235 | 30 | 2,527 |
| Mozzarella, part skim | 16,777 | 30 | 503 |
| Parmesan, grated | 169,020 | 15 | 2,535 |
| Swiss, processed | 44,701 | 30 | 1,341 |
| Eggs | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Egg yolk, boiled 10 min | 12,134 | 15 | 182 |
| Boiled 12 min | 18,616 | 15 279 | |
| Egg white, boiled 10 min | 442 | 30 | 13 |
| Boiled 12 min | 573 | 30 | 17 |
| Egg, fried with margarine | 27,494 | 45 | 1,237 |
| Tofu | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Broiled | 41,067 | 90 | 3,696 |
| Raw | 7,875 | 90 | 709 |
| Sautéed | 38,303 | 90 | 3,447 |
| Breads | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Bagel | 1,075 | 30 | 32 |
| Greek, hard | 1,514 | 30 | 45 |
| Whole wheat, center | 536 | 30 | 16 |
| Whole wheat, center toasted | 1,080 | 30 | 25 |
| Whole wheat, crust | 730 | 30 | 22 |
| Whole wheat, crust, toasted | 1,394 | 30 | 36 |
| Breakfast foods | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Pancake, frozen, toasted | 22,618 | 30 | 679 |
| Pancake, homemade | 9,722 | 30 | 292 |
| Waffle, frozen, toasted | 28,711 | 30 | 861 |
| Cereals | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Bran Flakes | 346 | 30 | 10 |
| Corn Flakes | 2,320 | 30 | 70 |
| Frosted Flakes | 4,270 | 30 | 128 |
| Corn Pops | 12,431 | 30 | 373 |
| Oatmeal instant, dry | 188 | 30 | 4 |
| Oatmeal, instant with honey | 175 | 175 | 31 |
| Rice Krispies | 19,997 | 30 | 600 |
| Grains and legumes | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Bean, red kidney, raw | 1,158 | 100 | 116 |
| Bean, red kidney, canned | 1,906 | 100 | 191 |
| Bean, red kidney, cooked 1 h | 2,983 | 100 | 298 |
| Pasta, cooked 8 min | 1,123 | 100 | 112 |
| Pasta, spiral, cooked 12 min | 2,420 | 100 | 245 |
| White rice, quick cook, 10 min | 88 | 100 | 9 |
| White rice, converted, cooked 35 min | 91 | 100 | 9 |
| Starchy vegetables | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Corn, canned | 195 | 100 | 20 |
| Sweet potato, roasted, 1 h | 723 | 100 | 72 |
| White potato, boiled, 25 min | 174 | 100 | 17 |
| White potato, french fries, homemade | 6,939 | 100 | 694 |
| White potato, french fries, fast food | 15,219 | 100 | 1,522 |
| Crackers and snacks | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Chips, corn, Doritos | 5,049 | 30 | 151 |
| Lay’s Potato Chips | 28,818 | 30 | 865 |
| Chips Ahoy Chocolate Chip Cookies | 16,837 | 30 | 505 |
| Oatmeal raisin cookie | 13,707 | 30 | 411 |
| Cracker, Goldfish, cheddar | 21,760 | 30 | 653 |
| Chocolate Chunk Granola Bar | 5,068 | 30 | 152 |
| Peanut Butter Chocolate Chunk Granola Bar | 31,761 | 30 | 953 |
| Popcorn with butter, air popped | 1,340 | 30 | 40 |
| Fruits | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Apple | 127 | 100 | 13 |
| Apple, baked | 445 | 100 | 45 |
| Banana | 87 | 100 | 9 |
| Cantaloupe | 201 | 100 | 20 |
| Raisin | 201 | 30 | 36 |
| Vegetables | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Broccoli, carrots, celery, grilled | 2,260 | 100 | 226 |
| Carrots, canned | 103 | 100 | 10 |
| Green beans, canned | 179 | 100 | 18 |
| Onion, raw | 358 | 100 | 36 |
| Tomato, raw | 234 | 100 | 23 |
| Other carbohydrates | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Sugar, white | 0 | 5 | 0 |
| Sugar substitute, powder | 58 | 1 | 0 |
| Milk and milk products | AGEs (U/mL) | Serving (mL) | AGEs/serving (kU) |
| Milk, whole | 48 | 250 | 12 |
| Fat free | 5 | 250 | 1 |
| Fat free, microwave, 1 min | 21 | 250 | 5 |
| Fat free, microwave, 3 min | 345 | 250 | 86 |
| Formula, infant | 4,861 | 30 | 146 |
| Human milk, fresh | 52 | 30 | 2 |
| Instant, chocolate, skim milk, sugar free | 11 | 120 | 1 |
| Yogurt, strawberry or cherry, nonfat, sugar free | 40 | 250 | 10 |
| Syrups, gels and juices | AGEs (U/mL) | Serving (mL) | AGEs/serving (kU) |
| Honey | 87 | 15 | 1 |
| Syrup, caramel, sugar free | 15 | 15 | 0 |
| Dark corn | 14 | 15 | 0 |
| Apple | 20 | 250 | 5 |
| Cranberry | 32 | 250 | 8 |
| Orange, fresh squeezed | 3 | 250 | 1 |
| Orange, carton | 56 | 250 | 14 |
| Dishes | AGEs (U/g) | Serving (g) | AGEs/serving (kU) |
| Italian pasta salad, homemade | 9,346 | 100 | 935 |
| Macaroni and cheese, baked | 40,698 | 100 | 4,070 |
| Pizza, thin crust | 68,248 | 100 | 6,825 |
| Sandwich, toasted cheese | 43,327 | 100 | 4,333 |
| Beverages | AGEs (U/mL) | Serving (mL) | AGEs/serving (kU) |
| Coffee, decaffeinated, instant | 53 | 250 | 13 |
| Instant | 47 | 250 | 12 |
| Drip method | 15 | 250 | 4 |
| On a heating plate more than 1 h | 134 | 250 | 34 |
| With milk | 66 | 250 | 17 |
| With milk and sugar | 24 | 250 | 6 |
| Cola | 65 | 250 | 16 |
| Cola, sugar free | 12 | 250 | 3 |
| Tea | 19 | 250 | 5 |
| Condiments | AGEs (U/mL) | Serving (mL) | AGEs/serving (kU) |
| Ketchup | 103 | 15 | 2 |
| Mustard | 29 | 15 | 0 |
| Soy sauce | 573 | 15 | 9 |
| Vinegar, balsamic | 352 | 15 | 5 |
| Vinegar, white | 377 | 15 | 6 |
Conclusion
Foods high in fat and/or protein are highest in AGEs, while carbohydrates are low in AGEs. The amount of advanced glycation endproducts increases as cooking temperature and time increases. Processed foods in general have more AGEs than unprocessed foods: for example, infant formula milk contains a 100 times more AGEs than human or cow milk.
For more information on glycation, see these posts:
Yerba Mate Inhibits AGE Formation
Green Tea Reduces the Formation of AGEs
My Current Health Regimen
The 7 Types of Aging Damage That End up Killing You
