Advanced Glycation Endproducts

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