Foods High in Hydrocarbons and How to Reduce Intake

December 18, 2025 •

5 min read

According to the National Cancer Institute, polycyclic aromatic hydrocarbons (PAHs) are mutagenic chemicals formed during high-temperature cooking of meat, and humans are primarily exposed to PAHs through diet. These compounds form when fat and juices drip onto a hot surface or open flame, with the resulting smoke carrying PAHs that adhere to the food. While often associated with grilled meats, several food categories and processing methods can introduce these hydrocarbons into your diet, necessitating careful consumption and preparation strategies.

Quick Summary

Hydrocarbons, specifically PAHs, contaminate foods primarily through high-temperature cooking like grilling and smoking, as well as environmental exposure. This article details the types of foods most affected, explains how cooking methods influence their formation, and provides actionable steps to reduce your intake and make healthier food choices.

Key Points

Sources of Hydrocarbons: PAHs are primarily formed during high-heat cooking like grilling and smoking, while MOHs can migrate from food packaging like recycled cardboard.
Highest Risk Foods: Charred, grilled meats, heavily smoked fish and meat products, and certain refined edible oils are among the foods most likely to contain high levels of PAHs and MOHs.
Cooking Method Matters: Opting for lower-temperature cooking methods such as steaming, boiling, or baking can significantly reduce the formation of harmful PAHs.
Grilling Techniques for Reduction: To minimize PAHs when grilling, choose lean cuts, cook at lower heat, and flip meat frequently. Pre-cooking in a microwave can also help.
Packaging Contamination: Dry foods packaged in recycled paper or cardboard are susceptible to contamination by MOHs migrating from printing inks.
Produce and Accumulation: Leafy vegetables can absorb PAHs from the atmosphere, especially in polluted areas, though levels are generally much lower than in high-heat processed foods.
Fat and Oil as Carriers: The lipophilic nature of hydrocarbons means they can accumulate in fats and oils, which can then be absorbed by the body during consumption.

Understanding Hydrocarbons in Food

Hydrocarbons are organic compounds consisting entirely of hydrogen and carbon atoms. While many exist, the main ones of concern in food are polycyclic aromatic hydrocarbons (PAHs), and mineral oil hydrocarbons (MOHs). PAHs are not intentionally added to food but are byproducts of combustion, while MOHs can enter food through industrial lubricants and packaging materials. The health implications of high-level exposure, particularly to certain PAHs, include potential genotoxic and carcinogenic effects. For most of the population, dietary sources represent the main route of exposure.

Foods with the Highest Hydrocarbon Content

Hydrocarbon levels in food depend on various factors, including the source and processing methods. The following categories are most commonly associated with elevated levels of these compounds.

High-Temperature Cooked and Smoked Meats

Flame-grilled and barbecued meats, including beef, pork, and poultry, often contain high levels of PAHs, especially in charred portions. The PAHs form when fat drips onto the heat source, creating smoke that deposits these compounds onto the meat's surface. Similarly, smoked foods like salmon, sausages, and other cured meats are a notable source due to incomplete fuel combustion during the smoking process. Studies show that traditional direct smoking can result in significantly higher PAH levels compared to indirect smoking methods.

Fats and Oils

Edible oils and fats can be a significant source of PAHs and MOHs. Contamination can occur during the drying of oily seeds using combustion gases, and through environmental exposure during cultivation. For instance, certain refining processes can introduce or concentrate these compounds. Poor quality vegetable oils have been shown to contain measurable levels of PAHs. In contrast, highly refined food-grade mineral oils are treated to minimize contaminants, but migration from packaging can be a concern.

Cereals, Grains, and Coffee

Cereal products and grains can accumulate PAHs from environmental sources, including air, water, and soil pollution. Additionally, processing methods like roasting and toasting, as used for cereals and coffee beans, can create PAHs. Some studies have found PAHs in bread, particularly those with higher fat content that undergo significant heat during cooking or frying. Packaging made from recycled paper and cardboard, which may contain MOHs from printing inks, can also contaminate dry foods like rice and pasta over time.

Seafood and Shellfish

Bivalve mollusks like oysters and mussels can accumulate PAHs from seawater and sediment, as these compounds are persistent environmental pollutants. Similarly, smoked fish and other shellfish can have high PAH concentrations as a result of the smoking process. Regulation and monitoring exist to ensure that excessively contaminated seafood does not enter the food chain, but consumers should be aware of the potential for exposure, especially with certain preparation methods.

Vegetables and Fruits

While generally considered low-risk, fruits and vegetables can accumulate PAHs from the environment. Environmental deposition of PAHs from the air and uptake from contaminated soil can lead to contamination. Leafy vegetables, due to their large surface area, may trap more atmospheric PAHs, while root and fruit vegetables can also absorb these compounds. However, PAH levels in fresh produce are typically very low compared to those found in heavily processed or charred foods. The risk profile is generally only a concern in regions with heavy industrial pollution.

Comparison of Hydrocarbon Risk by Food Type


Food Type	Primary Source of Hydrocarbons	Relative Risk Level (PAHs/MOHs)
Grilled/Smoked Meats	High-temperature cooking, smoking	High (PAHs)
Edible Oils/Fats	Environmental contamination, processing, packaging	Medium (PAHs, MOHs)
Smoked Fish/Shellfish	Smoking process, environmental accumulation	High (PAHs)
Cereals/Grains	Environmental pollution, processing, packaging	Medium (PAHs, MOHs)
Chocolate/Cocoa	Processing, environmental contamination, transport bags	Medium (PAHs, MOHs)
Roasted Nuts/Coffee	Roasting process, environmental pollution	Medium (PAHs)
Fresh Produce (Leafy)	Atmospheric deposition	Low to Medium (PAHs)
Fresh Produce (Non-Leafy)	Environmental uptake from soil	Low (PAHs)

Reducing Hydrocarbon Intake Through Smarter Choices

Managing your dietary intake of hydrocarbons involves making informed choices about food preparation, sourcing, and packaging.

Choose Healthier Cooking Methods

Steam, Stew, and Poach: These low-temperature methods do not create PAHs and are excellent alternatives to grilling or frying.
Microwave First: Pre-cooking meat in a microwave before finishing it on the grill can significantly reduce the amount of time it is exposed to high heat, thereby lowering PAH formation.
Use Indirect Grilling: When grilling, place food farther from the heat source or use a barrier to prevent fat from dripping directly onto the flames. Flipping meat frequently can also reduce PAH formation.
Marinate Your Meats: Marinating meat in acidic liquids, beer, or wine, or using herbs like rosemary, can reduce HCA and PAH formation, possibly due to antioxidant activity.

Make Better Food Choices

Opt for Leaner Cuts: Choosing leaner meats and trimming fat before grilling reduces the amount of fat that can drip onto the heat source and produce harmful smoke.
Limit Smoked and Charred Foods: Moderating your consumption of heavily smoked meats, charred foods, and deep-fried items will help reduce overall exposure.
Choose Fresh and Unprocessed: Focus on fresh, whole foods and reduce dependence on heavily processed or pre-packaged items, which may have higher risks of both PAH and MOH contamination.

Be Aware of Packaging and Sourcing

Use Safe Packaging: Minimize contact with packaging made from recycled paper and cardboard, which can be a source of MOHs migrating into dry foods. Look for products with functional inner barriers.
Consider Local and Sustainable Sources: While not a guarantee, purchasing locally grown produce can sometimes lower the risk of environmental hydrocarbon uptake, especially in less industrialized areas.

Conclusion

While hydrocarbons like PAHs are ubiquitous environmental contaminants, understanding their presence in our food supply allows for proactive risk reduction. From high-temperature cooking of meats to contamination through processing and packaging, multiple factors contribute to dietary exposure. By adopting smarter cooking methods, making conscientious food choices, and being aware of contamination sources, consumers can significantly lower their intake of these potentially harmful compounds. The focus should be on prevention and moderation, especially with heavily processed or charred foods, to promote a healthier diet. Ultimately, fresh, minimally processed foods prepared with gentler cooking methods offer the best defense against high levels of dietary hydrocarbons.

Frequently Asked Questions

The main types of hydrocarbons found in food are Polycyclic Aromatic Hydrocarbons (PAHs), which are formed during high-temperature cooking and combustion, and Mineral Oil Hydrocarbons (MOHs), which can come from packaging materials and lubricants.

When meat is grilled over a high-heat source, fat and juices can drip onto the fire, causing smoke. This smoke contains PAHs, which then adhere to the surface of the meat. Charring the meat also creates PAHs directly on the food.

Some hydrocarbons, particularly Mineral Oil Aromatic Hydrocarbons (MOAHs) from packaging like recycled cardboard, are a potential health concern because they can contain genotoxic and carcinogenic substances. However, highly refined mineral oils are less toxic.

The healthiest cooking methods to avoid hydrocarbons are low-temperature techniques that do not produce smoke or charring, such as steaming, poaching, or stewing. Baking or air frying are also healthier alternatives to deep frying.

Yes, vegetables can contain low levels of hydrocarbons, primarily absorbed from environmental sources like polluted air and soil. Leafy vegetables can accumulate more PAHs due to their large surface area, but these levels are generally low compared to processed foods.

Yes, you can minimize risk by choosing lean cuts of meat, pre-cooking in a microwave to reduce grilling time, marinating your food, and placing the meat farther from the heat source to prevent charring. Removing any charred portions before eating is also recommended.

Smoked fish, as well as other smoked products, can have high levels of PAHs because the smoke used in the smoking process, which comes from incomplete combustion of wood, deposits these compounds directly onto the food.