Skip to main content

Research Desk · Glycation & Skin Aging

The AGE food rankings — what heat does to food.

Advanced glycation end-products (AGEs) form when sugars bond to proteins and fats, and dry, high-heat cooking makes far more of them. In skin, AGEs can cross-link collagen and elastin, which researchers associate with stiffer, less elastic skin — the subject of our book The Truth About Wrinkles.

Below: 490 foods measured in the Mount Sinai food analysis, with the 100 lowest and the 100 highest side by side and a search of the full list.

Foods cooked in gentle ways on cream linen: a bamboo steamer of bright greens, golden roasted vegetables and a bowl of poached eggs and broth (AI-generated illustration)

The measure

kU per serving

AGE kilounits · CML by ELISA

490

Foods measured

Meat, fish, dairy, grains, produce, snacks, fast food and drinks, each with its own serving size.

16,668

Highest value

Chicken skin, roasted then barbecued — kU per 90 g serving.

≈5×

Broiled vs boiled

Chicken measured 5,245 kU broiled against 1,011 kU boiled, per 90 g.

4

Tiers

Low under 500 kU, moderate, high, and very high at 5,000 kU and up.

The tier system

Lowunder 500 kU per serving

Moderate500–1,499 kU per serving

High1,500–4,999 kU per serving

Very high5,000 kU and up per serving

Smart food search

Search all 490 foods

Type a food, a food type or a cooking method — “chicken”, “seafood”, “fried”, “breakfast”, “boiled eggs”. Narrow by group or tier, and sort lowest or highest first.

Try
Food type
TierSort
Steam rising from a pale ceramic pot of vegetable broth on cream linen (AI-generated illustration)

Head to head

The 100 lowest and the 100 highest, side by side.

Both lists use the same logarithmic scale, so bar lengths compare directly. Each food keeps its own serving size from the source table. Drinks are left out of these two lists (milk, cream, breast milk and baby formula stay) but remain in the search above. On a phone the lists stack, lowest first.

17 kU

Typical low-AGE food

Median per serving across the 100 lowest.

4,633 kU

Typical high-AGE food

Median per serving across the 100 highest.

281×

Median gap

How many times more AGEs the typical high-AGE serving carries.

None

Overlap

The lowest of the high list (2,375 kU) is far above the highest of the low list (41 kU).

Least AGEs · 100 foods

100 lowest-AGE foods

Broths, fruit, vegetables, milk, yogurt, cooked grains and condiments. Lowest first.

Median
17 kU
Lowest
0 kU
Highest
41 kU
Food · serving
0101001k10k
kU
  1. 1

    Sugar substitute, aspartame as Canderel

    Fats, sauces & condiments · 5 g

    0
  2. 2

    Sugar, white

    Fats, sauces & condiments · 5 g

    0
  3. 3

    Mustard

    Fats, sauces & condiments · 15 mL

    0
  4. 4

    Pudding, instant chocolate, skim milk

    Snacks & sweets · 120 g

    1
  5. 5

    Pudding, instant chocolate, fat-free, sugar-free

    Snacks & sweets · 120 g

    1
  6. 6

    Honey

    Fats, sauces & condiments · 15 mL

    1
  7. 7

    Gelatin, Dole strawberry, sugar free

    Snacks & sweets · 125 g

    1
  8. 8

    Milk, fat free, with A and D

    Eggs & dairy · 250 mL

    1
  9. 9

    Soup, beef bouillon

    Soups & broths · 250 mL

    1
  10. 10

    Gelatin, Dole strawberry

    Snacks & sweets · 125 g

    2
  11. 11

    Breast milk, fresh

    Drinks · 30 mL

    2
  12. 12

    Soup, College Inn chicken broth

    Soups & broths · 250 mL

    2
  13. 13

    Ketchup

    Fats, sauces & condiments · 15 mL

    2
  14. 14

    Milk, fat-free (hospital)

    Eggs & dairy · 250 mL

    2
  15. 15

    Breast milk, frozen

    Drinks · 30 mL

    3
  16. 16

    Sorbet, Edy's strawberry

    Snacks & sweets · 125 g

    3
  17. 17

    Pickle, bread and butter

    Vegetables & potatoes · 30 g

    3
  18. 18

    Soup, chicken bouillon

    Soups & broths · 250 mL

    3
  19. 19

    Soup, summer vegetable

    Soups & broths · 250 mL

    3
  20. 20

    Oatmeal, instant, dry

    Bread, cereal & grains · 30 g

    4
  21. 21

    Soup, Knorr vegetable broth

    Soups & broths · 250 mL

    4
  22. 22

    Soup, chicken noodle (Campbell)

    Soups & broths · 250 mL

    4
  23. 23

    Milk, fat free (Tuscan Dairy Farms)

    Eggs & dairy · 250 mL

    4
  24. 24

    Puffed Wheat

    Bread, cereal & grains · 30 g

    5
  25. 25

    Vinegar, balsamic

    Fats, sauces & condiments · 15 mL

    5
  26. 26

    Milk, fat free, with A and D (microwaved, 1 min)

    Eggs & dairy · 250 mL

    5
  27. 27

    Vinegar, white

    Fats, sauces & condiments · 15 mL

    6
  28. 28

    Roll, dinner, inside

    Bread, cereal & grains · 30 g

    7
  29. 29

    White bread, Italian, center

    Bread, cereal & grains · 30 g

    7
  30. 30

    Yogurt, vanilla (Dannon)

    Eggs & dairy · 250 g

    8
  31. 31

    Cake, angel food, Danish Kitchen

    Snacks & sweets · 30 g

    8
  32. 32

    Soy sauce

    Fats, sauces & condiments · 15 mL

    9
  33. 33

    Soup, couscous and lentil (Fantastic World Foods)

    Soups & broths · 250 mL

    9
  34. 34

    Banana

    Fruit · 100 g

    9
  35. 35

    Rice, Uncle Ben's white, cooked, 35 min

    Bread, cereal & grains · 100 g

    9
  36. 36

    Rice, white, quick cooking, 10 min

    Bread, cereal & grains · 100 g

    9
  37. 37

    Carrots, canned

    Vegetables & potatoes · 100 g

    10
  38. 38

    Yogurt, cherry (Dannon)

    Eggs & dairy · 250 g

    10
  39. 39

    Mayonnaise, imitation

    Fats, sauces & condiments · 5 g

    10
  40. 40

    Bran flakes, from raisin bran (Post)

    Bread, cereal & grains · 30 g

    10
  41. 41

    White bread, Italian, crust

    Bread, cereal & grains · 30 g

    11
  42. 42

    Tomato sauce (Del Monte)

    Fats, sauces & condiments · 100 g

    11
  43. 43

    Fruit pop, frozen (Dole)

    Snacks & sweets · 60 mL

    11
  44. 44

    Pectin

    Fats, sauces & condiments · 15 mL

    12
  45. 45

    Milk, whole (4% fat)

    Eggs & dairy · 250 mL

    12
  46. 46

    Egg white, large, 10 min

    Eggs & dairy · 30 g

    13
  47. 47

    Apple, Macintosh

    Fruit · 100 g

    13
  48. 48

    Pudding, Hunt Wesson snack pack, vanilla

    Snacks & sweets · 120 g

    16
  49. 49

    Bread, pita

    Bread, cereal & grains · 30 g

    16
  50. 50

    100% whole wheat, center (Wonder)

    Bread, cereal & grains · 30 g

    16
  51. 51

    Potato, white, boiled 25 min

    Vegetables & potatoes · 100 g

    17
  52. 52

    Salad dressing, French (Heinz)

    Fats, sauces & condiments · 15 mL

    17
  53. 53

    Green beans, canned

    Vegetables & potatoes · 100 g

    18
  54. 54

    Dates, Sun-Maid California chopped

    Fruit · 30 g

    18
  55. 55

    Egg white, large, 12 min

    Eggs & dairy · 30 g

    19
  56. 56

    Milk, fat free, with A and D (microwaved, 2 min)

    Eggs & dairy · 250 mL

    19
  57. 57

    Egg, scrambled, pan, med-low, cooking spray, 2 min

    Eggs & dairy · 30 g

    20
  58. 58

    Cantaloupe

    Fruit · 100 g

    20
  59. 59

    Corn, canned

    Vegetables & potatoes · 100 g

    20
  60. 60

    Froot Loops

    Bread, cereal & grains · 30 g

    20
  61. 61

    Soy burger, Boca, microwaved 1.5 min

    Beans, tofu & plant protein · 30 g

    20
  62. 62

    Pudding, Hunt Wesson snack pack, chocolate

    Snacks & sweets · 120 g

    20
  63. 63

    100% whole wheat, top crust (Wonder)

    Bread, cereal & grains · 30 g

    22
  64. 64

    Roll, dinner, outside

    Bread, cereal & grains · 30 g

    23
  65. 65

    Tomato

    Vegetables & potatoes · 100 g

    23
  66. 66

    Oatmeal, instant, prepared

    Bread, cereal & grains · 175 g

    25
  67. 67

    White bread, slice (Rockland Bakery)

    Bread, cereal & grains · 30 g

    25
  68. 68

    White bread, Italian, center, toasted

    Bread, cereal & grains · 30 g

    25
  69. 69

    100% whole wheat, center, toasted (Wonder)

    Bread, cereal & grains · 30 g

    25
  70. 70

    Milk, Lactaid fat free

    Eggs & dairy · 250 mL

    26
  71. 71

    Egg, omelet, pan, low heat, cooking spray, 11 min

    Eggs & dairy · 30 g

    27
  72. 72

    Egg, poached, below simmer, 5 min

    Eggs & dairy · 30 g

    27
  73. 73

    Cookie, Golden Bowl fortune

    Snacks & sweets · 30 g

    27
  74. 74

    Salad dressing, thousand island

    Fats, sauces & condiments · 15 mL

    28
  75. 75

    Egg, scrambled, pan, med-low, olive oil, 2 min

    Eggs & dairy · 30 g

    29
  76. 76

    Soy burger, Boca, skillet, with spray, 5 min

    Beans, tofu & plant protein · 30 g

    30
  77. 77

    Puffed Corn Cereal

    Bread, cereal & grains · 30 g

    30
  78. 78

    Whole wheat bread, slice (Rockland Bakery)

    Bread, cereal & grains · 30 g

    31
  79. 79

    Cucumber

    Vegetables & potatoes · 100 g

    31
  80. 80

    Oatmeal, instant, prepared with honey

    Bread, cereal & grains · 175 g

    31
  81. 81

    White bread, slice, toasted (Rockland Bakery)

    Bread, cereal & grains · 30 g

    32
  82. 82

    Bagel, large

    Bread, cereal & grains · 30 g

    32
  83. 83

    Rice, white, pan toasted 10 min, cooked 30 min

    Bread, cereal & grains · 100 g

    32
  84. 84

    Greek bread, soft

    Bread, cereal & grains · 30 g

    33
  85. 85

    Egg, scrambled, pan, high, cooking spray, 1 min

    Eggs & dairy · 30 g

    35
  86. 86

    Whole wheat bread, top crust, toasted (Wonder)

    Bread, cereal & grains · 30 g

    36
  87. 87

    White bread, Italian, top crust, toasted

    Bread, cereal & grains · 30 g

    36
  88. 88

    Onion

    Vegetables & potatoes · 100 g

    36
  89. 89

    Raisin, from Post Raisin Bran

    Fruit · 30 g

    36
  90. 90

    Egg, scrambled, pan, high, margarine, 1 min

    Eggs & dairy · 30 g

    37
  91. 91

    Egg, scrambled, pan, med-low, corn oil, 1.5 min

    Eggs & dairy · 30 g

    37
  92. 92

    Tartar sauce, creamy

    Fats, sauces & condiments · 15 g

    37
  93. 93

    Breadsticks, Stella D'oro hard

    Bread, cereal & grains · 30 g

    38
  94. 94

    Soy burger, Boca, 400°F, 8 min

    Beans, tofu & plant protein · 30 g

    39
  95. 95

    Pop tart, not heated

    Snacks & sweets · 30 g

    40
  96. 96

    Bagel, small, Lender's

    Bread, cereal & grains · 30 g

    40
  97. 97

    Popcorn, air popped, with butter

    Snacks & sweets · 30 g

    40
  98. 98

    Rice cake, corn

    Bread, cereal & grains · 30 g

    41
  99. 99

    Whole wheat bread, slice, toasted (Rockland Bakery)

    Bread, cereal & grains · 30 g

    41
  100. 100

    Salad dressing, Italian

    Fats, sauces & condiments · 15 mL

    41

Most AGEs · 100 foods

100 highest-AGE foods

Mostly fatty, protein-rich foods cooked with dry, high heat: roasted, broiled, grilled or fried. Highest first.

Median
4,633 kU
Lowest
2,375 kU
Highest
16,668 kU
Food · serving
0101001k10k
kU
  1. 1

    Chicken skin, back or thigh, roasted then BBQ

    Meat & poultry · 90 g

    16,668
  2. 2

    Bacon, fried 5 min, no oil

    Meat & poultry · 13 g

    11,905
  3. 3

    Beef frankfurter, broiled 450°F, 5 min

    Meat & poultry · 90 g

    10,143
  4. 4

    Chicken skin, thigh, roasted

    Meat & poultry · 90 g

    10,034
  5. 5

    Chicken skin, leg, roasted

    Meat & poultry · 90 g

    9,897
  6. 6

    Beef steak, pan fried with olive oil

    Meat & poultry · 90 g

    9,052
  7. 7

    Chicken, breast, breaded, oven fried, 25 min with skin

    Meat & poultry · 90 g

    8,965
  8. 8

    Chicken, breaded & deep fried, 20 min

    Meat & poultry · 90 g

    8,750
  9. 9

    Beef steak, strips, stir fried with canola oil, 15 min

    Meat & poultry · 90 g

    8,570
  10. 10

    McDonald's Chicken Selects

    Fast food & prepared meals · 90 g

    8,331
  11. 11

    Turkey burger, pan fried with spray, microwaved 13.5 sec

    Meat & poultry · 90 g

    8,044
  12. 12

    Chicken, back or thigh, roasted then BBQ

    Meat & poultry · 90 g

    7,922
  13. 13

    Whiting, breaded, oven fried, 25 min

    Fish & seafood · 90 g

    7,897
  14. 14

    Big Mac (McDonald's)

    Fast food & prepared meals · 100 g

    7,801
  15. 15

    McDonald's Chicken Nuggets

    Fast food & prepared meals · 90 g

    7,764
  16. 16

    Chicken, dark meat, broiled inside, 450°F, 15 min

    Meat & poultry · 90 g

    7,469
  17. 17

    Turkey burger, pan fried with canola oil, 3.5 min

    Meat & poultry · 90 g

    7,426
  18. 18

    Chicken, breast, with skin, 450°F, 45 min

    Meat & poultry · 90 g

    7,420
  19. 19

    Turkey burger, pan fried with spray, 5 min

    Meat & poultry · 90 g

    7,171
  20. 20

    McDonald's Crispy Chicken

    Fast food & prepared meals · 90 g

    6,950
  21. 21

    Pizza, thin crust

    Fast food & prepared meals · 100 g

    6,825
  22. 22

    Beef frankfurter, boiled in water 212°F, 7 min

    Meat & poultry · 90 g

    6,736
  23. 23

    Beef steak, broiled

    Meat & poultry · 90 g

    6,731
  24. 24

    Chicken, breast, breaded/pan fried

    Meat & poultry · 90 g

    6,687
  25. 25

    Beef steak, grilled 4 min (George Foreman)

    Meat & poultry · 90 g

    6,674
  26. 26

    Chicken, fried in olive oil, 8 min

    Meat & poultry · 90 g

    6,651
  27. 27

    Double Quarter Pounder With Cheese (McDonald's)

    Fast food & prepared meals · 100 g

    6,283
  28. 28

    Beef steak, strips, stir fried without oil, 7 min

    Meat & poultry · 90 g

    6,276
  29. 29

    Beef steak, strips, 450°F, 15 min

    Meat & poultry · 90 g

    6,166
  30. 30

    Filet-O-Fish (McDonald's)

    Fast food & prepared meals · 100 g

    6,027
  31. 31

    Chicken, breast, roasted 45 min with skin

    Meat & poultry · 90 g

    5,975
  32. 32

    Turkey ground, grilled, crust

    Meat & poultry · 90 g

    5,716
  33. 33

    Chicken, curry, cube skinless, panfry 10min, broiled 12min

    Meat & poultry · 90 g

    5,706
  34. 34

    Sandwich, cheese melt, open faced

    Fast food & prepared meals · 100 g

    5,679
  35. 35

    Beef roast

    Meat & poultry · 90 g

    5,464
  36. 36

    Chicken, roasted

    Meat & poultry · 90 g

    5,418
  37. 37

    Turkey breast, smoked, seared

    Meat & poultry · 90 g

    5,412
  38. 38

    Turkey ground, grilled, interior

    Meat & poultry · 90 g

    5,379
  39. 39

    Sausage, pork links, microwaved 1 min

    Meat & poultry · 90 g

    5,349
  40. 40

    Tofu, sautéed, outside

    Beans, tofu & plant protein · 90 g

    5,289
  41. 41

    Chicken, broiled skinless, 450°F, 15 min

    Meat & poultry · 90 g

    5,245
  42. 42

    Chicken McGrill (McDonald's)

    Fast food & prepared meals · 100 g

    5,171
  43. 43

    Chicken, breast, breaded, reheated 1 min

    Meat & poultry · 90 g

    5,157
  44. 44

    Chicken, curry, cube skinless, steam 10min, broiled 12min

    Meat & poultry · 90 g

    5,071
  45. 45

    Beef ground 20% fat, pan covered

    Meat & poultry · 90 g

    4,974
  46. 46

    Sausage, beef and pork links, pan fried

    Meat & poultry · 90 g

    4,883
  47. 47

    McDonald's hamburger

    Fast food & prepared meals · 90 g

    4,876
  48. 48

    Chicken, breast, pan fried, 13 min, microwaved 12.5 sec

    Meat & poultry · 90 g

    4,875
  49. 49

    Turkey burger, broiled

    Meat & poultry · 90 g

    4,829
  50. 50

    Tuna, broiled with vinegar dressing

    Fish & seafood · 90 g

    4,635
  51. 51

    Chicken, thigh, roasted

    Meat & poultry · 90 g

    4,631
  52. 52

    Tuna, broiled with soy, 10 min

    Fish & seafood · 90 g

    4,602
  53. 53

    Turkey ground, raw†

    Meat & poultry · 90 g

    4,461
  54. 54

    Chicken, breast, pan fried, 13 min, high

    Meat & poultry · 90 g

    4,444
  55. 55

    Beef ground 20% fat, pan browned

    Meat & poultry · 90 g

    4,435
  56. 56

    Chicken, breast, grilled (George Foreman)

    Meat & poultry · 90 g

    4,364
  57. 57

    Sausage, Italian, BBQ

    Meat & poultry · 90 g

    4,355
  58. 58

    Sandwich, toasted cheese

    Fast food & prepared meals · 100 g

    4,333
  59. 59

    Chicken, breast, roasted with BBQ sauce

    Meat & poultry · 90 g

    4,291
  60. 60

    Pork chop, pan fried, 7 min

    Meat & poultry · 90 g

    4,277
  61. 61

    Tofu, sautéed (mean)

    Beans, tofu & plant protein · 90 g

    4,251
  62. 62

    Turkey breast, roasted

    Meat & poultry · 90 g

    4,202
  63. 63

    Chicken, leg, roasted

    Meat & poultry · 90 g

    4,185
  64. 64

    Chicken, breast, breaded

    Meat & poultry · 90 g

    4,102
  65. 65

    Macaroni and cheese, baked

    Fast food & prepared meals · 100 g

    4,070
  66. 66

    Pork ribs, roasted, Chinese take out

    Meat & poultry · 90 g

    3,987
  67. 67

    Shrimp frozen dinner, microwaved 4.5 min

    Fast food & prepared meals · 90 g

    3,959
  68. 68

    Turkey breast steak, marinated with orange juice, broiled

    Meat & poultry · 90 g

    3,949
  69. 69

    Salmon, broiled with olive oil

    Fish & seafood · 90 g

    3,901
  70. 70

    Shrimp, fried, breaded (take out)

    Fish & seafood · 90 g

    3,895
  71. 71

    Beef meatball, potted (cooked in liquid), 1 h

    Meat & poultry · 90 g

    3,870
  72. 72

    Chicken, strips, stir fried with canola oil, 7 min

    Meat & poultry · 90 g

    3,726
  73. 73

    Tofu, broiled

    Beans, tofu & plant protein · 90 g

    3,696
  74. 74

    Chicken, loaf, roasted

    Meat & poultry · 90 g

    3,551
  75. 75

    Beef ground, pan browned, marinated with lemon juice

    Meat & poultry · 90 g

    3,450
  76. 76

    Cheeseburger (McDonald's)

    Fast food & prepared meals · 100 g

    3,402
  77. 77

    Pine nuts, raw†

    Nuts & seeds · 30 g

    3,363
  78. 78

    Cream cheese, Philadelphia soft

    Eggs & dairy · 30 g

    3,265
  79. 79

    Tofu, sautéed, inside

    Beans, tofu & plant protein · 90 g

    3,212
  80. 80

    Chicken, strips, stir fried without oil, 7 min

    Meat & poultry · 90 g

    3,199
  81. 81

    Pork roast, Chinese take out

    Meat & poultry · 90 g

    3,190
  82. 82

    Crabmeat, fried, breaded (take out)

    Fish & seafood · 90 g

    3,028
  83. 83

    Salmon, fillet, broiled

    Fish & seafood · 90 g

    3,012
  84. 84

    Pork chop, marinated with balsamic vinegar, BBQ

    Meat & poultry · 90 g

    3,001
  85. 85

    Chicken, potted with onion and water

    Meat & poultry · 90 g

    2,996
  86. 86

    Cashews, roasted

    Nuts & seeds · 30 g

    2,942
  87. 87

    Ziti, baked

    Fast food & prepared meals · 100 g

    2,795
  88. 88

    Salmon, pan fried in olive oil

    Fish & seafood · 90 g

    2,775
  89. 89

    Macaroni and cheese

    Fast food & prepared meals · 100 g

    2,728
  90. 90

    Chicken, ground dark meat with skin, pan fried with oil

    Meat & poultry · 90 g

    2,701
  91. 91

    Cream cheese, Philadelphia original

    Eggs & dairy · 30 g

    2,616
  92. 92

    American cheese, white, processed

    Eggs & dairy · 30 g

    2,603
  93. 93

    Veal, stewed

    Meat & poultry · 90 g

    2,572
  94. 94

    Beef meatball with sauce

    Meat & poultry · 90 g

    2,567
  95. 95

    Parmesan, grated

    Eggs & dairy · 15 g

    2,535
  96. 96

    Feta, Greek, soft

    Eggs & dairy · 30 g

    2,527
  97. 97

    Roasted peanuts (cocktail, Planters)

    Nuts & seeds · 30 g

    2,500
  98. 98

    Tuna, broiled, plain

    Fish & seafood · 90 g

    2,461
  99. 99

    Beef steak, microwaved 6 min

    Meat & poultry · 90 g

    2,418
  100. 100

    Beef hamburger patty, olive oil 180°F, 6 min

    Meat & poultry · 90 g

    2,375

† Provisional: flagged in our source check (serving size or value still to confirm against the original paper). Hover for details.

How cooking changes the number

Same food, different heat.

The method often matters more than the food. Bars are scaled within each food, per the serving shown.

Chicken breast

per 90 g
  • Steamed in foil, 15 min952 kU
  • Poached, 7 min991 kU
  • Grilled4,364 kU
  • Pan-fried, high heat, 13 min4,444 kU
  • Roasted 45 min, with skin5,975 kU

Highest method carries 6.3× the AGEs of the lowest.

Ground beef, 20% fat

per 90 g
  • Boiled, lemon juice marinade1,384 kU
  • Pan-browned, lemon juice marinade3,450 kU
  • Pan-browned, no marinade4,435 kU

Highest method carries 3.2× the AGEs of the lowest.

Tofu

per 90 g
  • Boiled, 5 min565 kU
  • Sautéed4,251 kU

Highest method carries 7.5× the AGEs of the lowest.

White potato

per 100 g
  • Boiled, 25 min17 kU
  • Roasted 45 min, 5 mL oil218 kU
  • Homemade French fries694 kU

Highest method carries 40.8× the AGEs of the lowest.

Methodology

How to read these numbers

Values are AGE kilounits (kU) of carboxymethyllysine measured by ELISA, as published per serving. kU is a relative lab measure, not milligrams. Ranks run lowest first; per-100 g figures are calculated from the serving size.

Servings differ — 5 g of butter, 30 g of cheese, 90 g of meat, 250 mL of a drink — so compare like with like. The table measures AGEs in food, not in the body, and the tiers are a simple guide, not a medical standard.

The side-by-side lists leave out drinks, except milk, cream, breast milk and baby formula. From the original 493 rows we removed two conflicting duplicate entries for one scrambled-egg method and one exact duplicate. Rows marked † are provisional. Common foods such as leafy greens, most berries and quinoa are not in the source table.

Download the full list (CSV)

Questions

What are dietary AGEs?

Advanced glycation end-products (AGEs) are compounds that form when sugars react with proteins or fats. In food they form mostly during cooking, especially with dry, high heat such as grilling, broiling, roasting and frying, which is the same browning chemistry (the Maillard reaction) that gives seared food its colour and flavour.

Which foods are lowest in AGEs?

In the 490 foods measured, the lowest values per serving are broths, fruit, vegetables, milk, plain yogurt, cooked grains such as rice and oatmeal, and most drinks. Many score under 30 kU per serving.

Which foods are highest in AGEs?

The highest values come from fatty, protein-rich foods cooked with dry heat: roasted and barbecued chicken skin (16,668 kU per 90 g), fried bacon (11,905 kU per 13 g), broiled hot dogs, pan-fried steak and fried, breaded chicken.

Does the cooking method really change the number?

Yes. The same 90 g chicken breast measured 952 kU steamed in foil and 4,444 kU pan-fried at high heat. Boiled chicken measured 1,011 kU against 5,245 kU broiled, about one-fifth. Wet heat is usually lower, but not always: in this table poached salmon scored higher than steamed salmon.

What does kU mean?

kU is AGE kilounits, a relative laboratory measure of carboxymethyllysine (CML) by ELISA. It is not milligrams. Each food is listed per its own serving size, so compare foods by the same serving where you can.

Is this medical advice?

No. The table measures AGEs in food, not AGEs in the body, and tiers are a simple guide rather than a medical standard. Talk to a qualified healthcare professional before making significant dietary changes.

Sources

This page is general education, not medical advice — consult a qualified healthcare professional before making significant dietary changes.

Keep reading

From the libraryThe Truth About WrinklesWhat actually ages skin — glycation, collagen and the evidence behind treatments.Research DeskThe VH-NCR food rankings1,705 foods scored by nutrients per realistic calorie, with the top and bottom 100 side by side.Research DeskThe Research DeskBoth food datasets from the Vanu Health Research Team.
Back to the Research Desk